Pilates: What Is It? And How Does It Work?

The pilates method is gentle gymnastics that combines deep breathing with physical exercises. In this blog post, you will discover all about pilates, what it is, how it works, its principles and its benefits, and some exercises to practice at home.

Pilates , what is it?

Pilates is a physical training method inspired by yoga, dance and gymnastics. It is practiced on the ground, on a carpet, or using devices.

“Proprioceptive toys” are also used. These objects (balloons, springs, rubber bands) induce imbalances, which encourage the body to call upon a specific series of stabilizing muscles.

The main device, the “Reformer”, consists of a wooden frame, which has the size of a bed, equipped with a sliding tray, pulleys and other accessories.

Springs make it possible to adjust the whole thing to more or less great tensions. Using springs rather than dumbbells has the advantage of providing controllable resistance as well as movement assistance.

This process is less demanding on ligaments and tendons. Thanks to the versatility of the machines, you can practice hundreds of different exercises.

The exercises are laborious, but gentle: without sudden movements and without impact shocks. They should never cause pain or overtax a muscle group.

On the contrary, a complete exercise program aims to put into action, alternately, all the muscle groups, sometimes in unusual combinations.

Particular emphasis is placed on exercises for the lower part (abdominal and gluteal muscles), the region that Joseph Pilates, the creator of the method, called the “generator”. You also focus a lot on breathing. As they require a certain concentration, these exercises allow a good awareness of the muscular function and its control.

A brief history of the pilates method

Joseph Pilates was born in Germany in 1880. It was while working in a hospital in England during World War I that he invented a system of exercises for immobilized patients by attaching springs to beds .

Joseph Pilates perfected his system after moving to the United States in the 1920s. His New York studio first attracted professional dancers. Then actors and athletes followed.

Beginning in the 1980s, the method was adopted by a more diverse population. The Pilates physical training method only appeared in Quebec in 1992. It was already very popular in the United States, with many actors and dancers. They resort to it, not only for the serious physical training required by their profession, but to treat injuries resulting from overuse of the joints.

The Pilates method is widespread across the globe. It has become a trending phenomenon.

The main principles

The pilates method is based on 8 basic principles which must always remain present in the mind of those who practice it:

-concentration;

-control ;

-center of gravity ;

-breathing;

-fluidity;

-precision ;

-chaining;

-isolation.

The abdominal, gluteal and back muscles are used in most exercises. Good posture is essential to the practice of pilates.

The benefits of Pilates

The Pilates is mainly used from a training perspective to improve strength, flexibility, coordination and the maintenance of good posture.

According to practitioners, practiced regularly and over a fairly long period, it would act on the overall health of individuals. Here are some benefits they might enjoy.

To build deep muscles

The exercises of the pilates method solicit the abdominal muscles, the glutes, the muscles of the back, which allows a strengthening of the muscles in depth.

To have a flat stomach

The Pilates method allows you to work the abdominal muscles, which promotes fat loss at this level. In addition, the other exercises are quite physical, which leads to weight loss.

Relieve chronic back pain

In 2011, the results of a meta-analysis showed that subjects in the pilates groups experienced significantly less pain than those in the control groups with minimal interventions (usual doctor care or daily activities).

However, no significant difference was observed between pilates treatments or those of other forms of exercise.

Improve the overall health of the individual

The pilates method allows you to:

-Correct and improve posture by firming and toning muscles;

-Develop flexibility;

-Eliminate stress through a breathing technique;

-Improve coordination;

-Prevent injuries caused by poor posture.

Pilates gym exercises

Double leg stretch

Starting position: put both knees to the chest, both hands on the ankles, head elevated, look at the navel then inhale.

At this point, stretch your legs and arms behind your head and exhale, bringing your knees to your chest and your hands to your ankles. Perform the exercise 10 times in a row. The more the legs are stretched horizontally, the more difficult the exercise will be.

Lower and lift

Starting position: you are lying on your back with your legs stretched vertically, both hands behind your head, head elevated and looking at your navel.

Take a long inhale as you lower your legs, then exhale as you bring your legs back vertically.

Swimmer exercise

Lie on your stomach with your arms straight out in front and your legs hip-width apart. Then take off the arms and legs, and make beats from bottom to top with arms and legs. Inhale, exhale throughout the movement.

Repeat this exercise 30 times.

Or if you would like a guided at home workout session, check out these pilates workouts on Youtube.

Indications and contraindications to the practice of pilates

In the case of chronic pain, which may be attributable to serious problems, consult a doctor or physiatrist before undertaking such training.

Hope you enjoyed this post and found it useful. Comment down below on your experience with pilates, or share with us some of your favorite pilates workouts.

Looking forward to reading you comments, sending you love and positive vibes!!!