MAT OR EQUIPMENT?

    Pilates classes are conducted on padded mats on the floor. A series of exercises are performed that work the entire body with an emphasis on the core muscles. The instructor will play with the basic series by using the Magic Circle, light weights, exercise balls and movement variations. Pilates is gentle to your body, but can challenge you as much as you like. Modifications allow for a range of difficulty so you can increase the intensity as your body conditioning improves. It may seem easy at first, but you will be working muscles with greater benefits than in conventional workouts.

    There are three levels of difficulty. The Basic Level takes at least three lessons to begin to understand the moves, positions and language used in the verbal cues and to adjust to the feel of the equipment and props. The instructor will sometimes ask you to work slowly until you feel what you are doing, then will speed up the exercise to create a better flow. Stretching is included to lengthen and relax the muscles that have been strengthened and toned. By the end of a semester of ten classes you will have a better understanding of the principles of Pilates exercise and you will be feeling better! Intermediate and advanced classes have a greater degree of difficulty, adding more complex variations, longer sets and new exercises. All the exercises are enjoyable and they get results!

    Pilates first developed equipment for rehabilitating bedridden hospital patients. He rigged apparatus for strengthening out of plumbing pipes and bedsprings since no equipment was available to him. He said, “Look, you see it resists your movements in just the right way so those inner muscles really have to work against it. That way you can concentrate on movement. You must always do it slowly and smoothly. Then your whole body is in it.” He continued to develop several pieces of equipment with the same purpose.

   For beginners, it's ideal to start on the Reformer because it's easier to understand the concept of working from the core. Improved strength is also felt more quickly. The springs offer more resistance and support than a mat so that the muscles have to work harder against them. Working on the equipment complements mat work which has the added flexibility of being able to work out anywhere a mat can be laid out. On the floor, the student uses gravity as resistance, but memory of the sensation of working with spring resistance transfers into the floor work so that it becomes more effective. For someone experienced in mat work, the equipment can deepen the connection to the core, make mat work more effective, and improve the speed at which the body is transformed.

Centering: Mind-body centering brings an energetic calm. Pilates called the core or central muscles of the abdomen, lower back, hips and buttocks the “powerhouse.” In his method, the energy for all movement begins here and flows outward to the extremities. Centering also occurs along the midline from the inside of the feet to the crown of the head. The fundamental Pilates dynamic of “working in opposition” is created by reaching outward in all directions at once. Centering is in the mind as well as the body. Focusing inward creates a state of “mindfulness,” medically proven to reduce stress and improve effectiveness.

Concentration: A controlled and effective practice requires intense concentration to achieve precision and balance in the details of each movement. With the mind fully attending to what the body is doing, body-awareness is enhanced and maximum value is obtained from each exercise. The mind is used to reeducate the muscles and coordinate neuromuscular activitity. When this awareness is carried into daily life, posture becomes elegant and action efficient and pleasurable.

Control: Originally called Contrology, Pilates taught his students to use the mind to control their muscles. Keeping the muscles under strict control keeps the joints aligned, the body balanced, the movements precise and the sequence flowing. The Pilates method doesn't allow for sloppy or haphazard habits. Quality of movement takes precedence over quantity. Proper form is paramount. Control starts in the core, stabilizing the posture, improving balance and providing support for the spine, but it extends to the mind, creating discipline and a clear focus for working effectively. Control is achieved by centering.

Precision: Control and concentration create precision and economy in motion. Pilates preferred the perfection of fewer more precise movements that required attention to form. His method builds larger patterns from very small fundamental ones with a purpose for every action. When practiced regularly, the student learns the appropriate placement of each body part, the alignment of each part to another, and the path of each motion. Over time this precision becomes more natural, allowing the student to move correctly without thought, resulting in graceful, easy posture and energy efficient painless activities of daily living.

Breath: Pilates said, “Even if you follow no other instructions, learn to breathe correctly.” Breathing initiates movement, facilitates muscle energy and relaxation, oxygenates the blood to fuel the muscles, and takes away waste gases through respiratory elimination. When blood flow increases with exercise, increased amounts of oxygenated blood are required by the muscles to do their work properly. So full inhalation and exhalation, proper coordination of breath with movement, and focused controlled breathing done with concentration are key to the Pilates mind-body workout.

Flow: One of the highest goals of a Pilates program is to attain beautiful fluidity, ease and grace. Static isolated or quick jerky movements are out of place in this regime. A mat class or private lesson is also taught with a flowing sequence from one exercise to another. Flow is also present in the movement of energy through the body, connecting all of its parts and creating circuits that boost energy. The principle of flow makes the Pilates movement experience a pleasure to perform and beautiful to observe. Its easy to understand why it has been used by dancers for more than eight decades!