Have you heard of Pilates workout? If running outdoors, lifting weights or aerobic exercises are not something you prefer, you may want to try Pilates as it has plethora of benefits. If you are experiencing muscle tightness and lack flexibility, Pilates can be your saviour. If you have been looking for a new workout routine that can give you a good balance of flexibility, strength, muscle tone and help reduce some of those aches and pains, Pilates may be the answer.
Pilates is a type of mind-body exercise developed in the early 20th century by German physical trainer Joseph Pilates, after whom it was named. Some of the principles that guide the Pilates method include concentration on each movement, use of the abdomen and low back muscles, flowing, precise movement patterns and controlled breathing. Depending on the exercise, Pilates routines can be performed on specially designed apparatuses, including a bed-like structure called a reformer, or more simply on a mat or blanket.
Following are the six key principles to Pilates, which are essential for getting the most out of each workout.
Centring: This is all about bringing your awareness to the centre of your body—the area between your lower ribs and pubic bone. This area (your core) is the foundation of all Pilates exercises.
Concentration: Giving each movement your full attention is key to yielding maximum results from each movement.
Control: Aim for total muscular control, going slow and steady.
Precision: Focus on proper alignment and core engagement, striving for super precise form.
Breath: Coordinate your Pilates exercises with your breath; one movement on the inhale, one movement on the exhale.
Flow: Try to make each Pilates exercise as fluid as possible, flowing with your breath.
When it comes to something like Pilates, it is considered more advantageous to do a little bit every day, rather than an hour-long class once in a blue moon.
Doing a little bit of Pilates but on a regular basis will lead to sustained change, and really help you to understand the basics of Pilates. Many people who practice Pilates have felt more in tune with their bodies for the rest of the day and they feel less pain due to prolonged hours of sitting.
While Pilates has been around for nearly 100 years, in countries like India it has gained popularity only in the recent years. Part of the reason it has become such a popular mode of exercise is that it is customisable to fit you and your health goals, regardless of your age, sex, health status and fitness level. Pilates is even considered safe for pregnant women but as a rule, it is safe to consult your doctor before engaging in any forms of workout during pregnancy.
One of the reasons Pilates is such a good workout is that it specifically focuses on building core strength. There is quite a bit of stretching in Pilates, which translates to improved flexibility. In addition to expanding the range of activities you can do, flexibility may protect you from injury, help your muscles relax and help you retain both mobility and range of motion, as you get older. Like meditation and Yoga, focusing on your body and breathing is central to Pilates. That awareness will help you better understand your body. Pilates is as much about intentional breathing as it is about the body. Being aware of and controlling your breath does not just allow you to deepen a stretch or perform at a higher level — research shows it can also reduce stress.
If you are passionate about performing Pilates, you can even become a professional instructor and coach others. You will have to take up a Pilates certification offered by institutes like Reebok and several others. On being certified, you can start training in fitness centres and Pilates studios. Otherwise, you can simply practice Pilates at home or in a fitness centre on a regular basis to reap all its amazing benefits. If you do not know where to begin, there are plenty of resources and videos on the web from professional Pilates instructors. So, go take your Pilates plunge and experience this powerful form of workout.