More About Pilates

Private and semi-private lessons are ideal for beginners learning on mats and on apparatus with interesting names like the Reformer, Cadillac and Wunda Chair. For more advanced students there are never-ending challenges. You can work alone as a Solo or come with a friend for Duets. To cut costs, Trios and small group classes are available and we offer series packages at discounted rates.

Private lessons are conducted on the apparatus, on floor mats and in standing positions. Springs are attached to a gliding platform, a pedal, straps, bars and suspended apparatus to create resistance. The opposition makes your muscles work harder and increases strength with length more quickly than conventional workout routines. When you go to the mat, you transfer those sensations of opposition from the springs to make your floor work more effective. On the floor, gravity becomes the resistance. The teacher may introduce the Magic Circle, light weights, balls, a foam roller or resistance bands to challenge you in different ways.

Pilates first developed equipment for rehabilitating bedridden hospital patients. He rigged apparatus for strengthening out of plumbing pipes and bedsprings and straps since no gym 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.

It was Pilates’ firm belief that practicing his method, “develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit.” His mind-body-spirit approach to movement integrates six basic principles that are the foundation of his method and that make “Pilates” unique in the exercise world.

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!

Equipment

Reformer: The most commonly used piece of equipment, the Reformer, has a bed-like frame with a sliding platform attached to the frame with springs. Movement is created by pushing against a footbar or pulling the platform with straps, pulleys, and handles. More than 100 exercises can be performed in different positions (sitting, reclining, standing or kneeling). A “box” and other accessories allow for greater variety of choices.

Cadillac and Half Cadillac: The Cadillac is a raised platform with a “rack,” a four-posted frame to which a variety of springs, straps and bars are attached. This is the most versatile piece of equipment. The alternative Half Cadillac is a conversion kit for the Reformer. It includes a platform insert to create a flat table and a tower attachment with most of the Cadillac accessories. It allows the student to perform almost all of the exercises taught in the Pilates Method.

Ladder Barrel: The rounded barrel-shaped portion of this apparatus is separated from a four-rung ladder by a support base. This barrel is used to isolate the core muscles and to challenge the back in various planes of movement. Supported stretches lengthen and release the spinal muscles.

Spine Corrector: Shaped like half a keyhole laid flat on the floor, the Spine Corrector elongates the spine while stretching the chest. Supporting the spine in abdominal work allows greater and safer working range and allows for modifications for those with restrictions. Very effective leg strengthening is part of a complete series of exercises designed for this apparatus.

Mini Barrel: An upholstered arch, the Mini supports the back and shoulders during exercise, helps with postural correction and enhances breathing by opening the rib cage.

Magic Circle: Used often in a mat class, this flexible ring is used for isometric exercise to tone the arms and inner thighs. It helps keep the core connected to the midline when used between the legs.

Wunda Chair: Created by Joseph Pilates, the Wunda Chair is basically a box with one side that can be pressed down against the resistance of springs, like a large pedal. More than 75 exercises can be performed on this compact and versatile piece of equipment.