If you are considering joining the Pilates craze, first it’s best to speak with your doctor - especially if you have not engaged in any physical activity for some time or if you have health problems. If you have experienced or are experiencing back pain your doctor may recommend Pilates. But before you consider jumping into your yoga suit, ask your doctor for his/her thoughts on your new exercise interest.
If however you are suffering from back pain and your doctor says it’s okay to begin Pilates, always remember like with any new exercise, start out slowly. Also make sure that you are getting instruction from a qualified Pilates instructor who will be able to assist you in performing the movements safely and properly. Some of the movements may also be adjusted to suit your needs and level of fitness. The better you familiarize yourself with your instructor and the movements the easier it will be for your instructor to create a program that best suits your fitness level.
If you do decide to venture into the world of Pilates, there are several levels ranging from beginner classes to advanced classes, which encompass more difficult techniques that require more agility, strength and flexibility. Usually a couple of years of Pilates classes can advance you to this level but also those who are already physically fit, flexible and active may advance to the advanced class level more quickly.
However, if you are new to Pilates, it’s best to begin with a beginner class in order to master the concepts and techniques of this very specific and unique exercise program.
Although Pilates is not as rigorous as running, cycling or swimming it is an excellent form of exercise to engage in to counteract any damage or strain placed on the body from sports such as these just mentioned. It’s a great compliment!
All Pilates exercises concentrate on slow, deep breathing accompanied by slow, flowing movements. The key to remember is to never rush any movement so that you emphasize proper form while staying relaxed and in tune with your body.
Some common exercises practiced in many Pilates classes are the single leg circle exercise. This exercise has the individual lie on their back while raising their right leg straight up into the air and slowly extend the leg into five huge circles with the heel of the foot. This exercise is repeated with the opposite leg as well focusing on hip and abdominal strength.
Another common exercise practiced in many Pilates classes are the swimmer position. This position includes lying flat on your stomach (not recommended for pregnant women), while extending your arms in front. As one arm extends, you lift the opposite leg while tightening your abdominal muscles. This exercise then advances into each arm working with the opposite leg extended straight and then gradually increasing the movement into a flutter kick with the arms while breathing deeply. This is an excellent exercise to help strengthen the back, hips, hamstrings and abdominal muscles. But it also targets the arms and legs.
Pilates is an excellent fitness booster and body builder!
Written By: Evan Margolin DancsSF
