Change the way your body looks and feels: Our essential guide to Pilates

PILATES is the word on everyone’s lips. We explain why.

 

Pilates is a muscle-strengthening system of exercises

 

Whatever age you are, and seemingly whatever ailment you may have – bad back, creaky joints, insomnia... People say, “You should try Pilates.” So what is this exercise method all about that’s so beloved of celebrities such as Jennifer Lopez and Rosie Huntington-Whiteley? 

Pilates is a muscle-strengthening system of exercises either performed on the mat (matwork Pilates) or using special apparatus (reformer Pilates). At its essence, this technique is designed to improve physical strength, flexibility, posture, and create long and lean muscles.

Best of all, Pilates isn’t just for gym bunnies or those with extremely bendy bodies. It has a faithful following because anyone can do it as it can be tailored for every person, no matter how fit or unfit. With regular practice, you can completely change the way your body looks and feels.

Named after its creator, Joseph Pilates, who developed the exercises while in an internment camp in the Second World War, a typical Pilates routine includes 25 to 50 repetitive strength training exercises (though there are more than 500 Pilates exercises in total) that use your body weight and a range of Pilates equipment to lengthen and strengthen your muscles. It’s particularly good if you have lower back pain or suffer from bad posture, or simply need a strength-training regime to get you back into shape.

That said, if you haven’t exercised for some time or have any existing health problem or issue, always check with your doctor before you embark on a class. Similarly, women who are pregnant should not do Pilates until their second trimester and then they should only do a prenatal or postnatal Pilates class.

 

Pilates can be the ideal exercise for anyone regardless their age

Here’s all you need to know...

What’s the difference between a matwork class and a reformer class?

The Pilates matwork class is the foundation of all Pilates classes and the best place for all beginners to start. Through a series of floor exercises powered by your breath, you work on strengthening your core stomach muscles and then work through exercises that focus on every area of the body. 

A reformer class works through similar exercises but at a faster pace and on a piece of equipment known as a “reformer”. This has springs and pulleys attached to it to make the exercises more intense and more dynamic. The springs and pulleys work by adding resistance to the exercises and so make the technique more powerful. They also add more of a cardio element, so you burn more calories.

How much does it cost?

The cost of Pilates varies greatly from an affordable £5 to be part of a general matwork class to £15 for a group reformer class and £40 for a one-to-one class. Whichever option you choose, make sure the class isn’t too big and that you will get one-to-one attention at some point. This is vital so that you understand the technique and don’t injure yourself with the exercises.

 

How do you know it’s a reputable teacher –  not just someone with stretchy bands?

Like any sport, the fitness world is awash with so-called “teachers” who haven’t trained adequately in the method. To ensure you have a reputable teacher who knows what she/he is doing, check that they are a certified instructor with the Pilates Foundation, Body Control Pilates or the Stott Method.

The Pilates.co.uk Directory includes only Pilates studios, teachers and instructors who meet or surpass the UK standard for Pilates, so you know you are in safe hands.

If you are unsure, the instructor should:

Have completed a comprehensive training programme that has also included a training apprenticeship.

Have been practising Pilates for a number of years before teaching it.

Be able to adapt exercise for special needs, such as injuries and rehabilitation.

Check if anyone has an injury, problem or is pregnant before the class starts.

Demonstrate exercises, but also walk around during the class, correcting people on their technique.

 

Women can practice Pilates even during pregnancy

 

Who should avoid it?

The main reason to avoid Pilates is if your GP/consultant tells you not to do it. Even the most highly qualified Pilates teachers aren’t medically trained, so if you’re recovering from injury, or have a specific health condition or a joint injury, your doctor will know best.

How regularly do you need to do Pilates?

Joseph Pilates was quoted as saying, “In 10 sessions, you feel better; 20 sessions you look better; 30 sessions you have a completely new body.” So you’ll see the benefits faster if you do classes more regularly (aim for at least once or twice a week).

What can Pilates do for your body?

Pilates can do amazing things for your body but it’s not a weight-loss regime. You need to change your diet and add an element of cardio for this. However, there’s a reason why dancers/models of all types are obsessed with Pilates. Unlike other strength-training methods, regular classes elongate your muscles, helping you to look taller and longer (therefore, slimmer).

What’s more, if you’re a runner, footballer, swimmer or just like playing sports, Pilates also helps improve muscles flexibility and joint mobility so you’re less likely to be injured. As for lower-back pain that affects so many, Pilates exercises can work wonders because lower-back pain is often caused by weak stomach muscles and bad posture.

Speaking of which, Pilates is also the ideal solution for poor postural habits such as too much computer usage, slouching, rounded shoulders and general sofa slumping. In fact, by focusing on stretching, lengthening and opening tight muscle groups, you’ll feel an improvement in your posture almost by the end of your first class. Now that’s what you call results.

And though the technique isn’t about muscle isolation, Pilates is also good for banishing bingo wings, wobbly bottoms and creating definition in your leg muscles. It will even locate that elusive flat stomach as the emphasis in every exercise is always on building core abdominal strength.

 

Is Pilates spiritual like yoga?

There is a powerful mind/body connection to Pilates, but it’s less obvious and not spiritual like yoga. There is no holding of poses and no meditation, however, in focusing on the breath and on your body, Pilates helps the body to relax and release tension.

This is down to the breathing techniques used, the release of tight muscle groups and correct usage of your body, all of which directly help to decrease stress and conditions such as insomnia and anxiety.

Can I use a fitness DVD to learn Pilates?

You can certainly do Pilates from a fitness DVD, however, make sure that you always do a six-week Pilates beginners course first. This way, you’ll learn the technique properly from a qualified teacher and this will ensure that you don’t injure yourself while working out.

What’s more, nothing beats one-to-one attention when it comes to getting a clear idea what your body can gain from Pilates.