Pilates
- Raina Patel
- Jul 15, 2024
- 3 min read
Pilates is a type of exercise that is described as intense body conditioning. It was created in England during World War I by Joseph Pilates, a German invested in advocating for physical education. Originally, pilates was used for dancers recovering from injuries, but it is currently used worldwide for its immense health benefits. Pilates is an extremely advantageous activity for people looking to get their bodies into high physical condition in addition to building connections through a large pilates community.
While yoga and pilates are often confused with the same type of exercise, they are realistically quite different from each other. Yoga focuses on the mind-body connection and on the physical benefits of flexibility, strength, and balance with tactics of meditation. On the other hand, pilates focuses on core strength through structured exercises that gradually increase in difficulty (WebMD). Furthermore, in pilates, there is a standard set of exercises, while on the other hand, there are different types in yoga. Both are beneficial to mental and physical health, but spotlight different areas when used.
In pilates, there are several pieces of equipment that are important to obtain before starting a pilates routine. This includes: resistance bands, foam rollers, a mat or blanket, bars, barrels, and a reformer. A reformer, a pilates exercise machine, is used to push and pull its moveable carriage to perform each exercise. Reforms are often seen in pilates studios, as professionals use them for their members. However, if creating an “at-home” pilates studio, these can be purchased for more use within each exercise.
As with most types of exercise, pilates comes with its own set of remarkable health benefits. First, it provides pain relief, especially for the lower back, as the exercises tend to target this area of the body more often than not. In addition, pilates helps with muscular balance, core strength, posture, flexibility, coordination, body awareness, stress relief, and overall well-being. While pilates may begin as a tough exercise, it is very helpful to persevere through the hardship, as its benefits far outweigh the challenging exercises that can be overcome with strong motivation.
The techniques that pilates usually targets are breathing, concentration, control, mindfulness, precise movements, and keeping the body aligned. However, the sample exercises shown below are simple and easy to start out with to test to see how pilates really works.
Pelvic Curl
Start by laying on your back with legs bent. Inhale, pause, then exhale and engage your lower abdomen. Begin to engage your glutes, by moving them upwards until you feel they are in a straight line with your knees and shoulder blades. Inhale, and find stability in your center, then exhale and drop your hips slowly down to the ground.
2. Chest Lift
Lie on your back with your knees bent and legs pressed together. Interlace your fingers and place them behind your head. Move your elbows closer until you can see them in your peripheral view. Inhale, then exhale and lift the neck, eyes looking at your thighs. Inhale to pause, breathing through the ribs, then exhale to lower down to the mat.
3. Single Leg Stretch
Lying on your back, bring yourself into a chest lift position and bring your legs into a tabletop position with the hands on the knees. Then place both hands on your right knee as you exhale, extending the left leg and reaching it away. Then inhale quickly as you switch legs, and exhale as you reach out your right leg. Repeat this switch 8-10 times total.
4. Leg Circles
Lying on the back, press your arms into the ground in a T-shape with palms facing up. One leg is straight up and the other one is on the ground. Inhale, and start making small circles (as if tracing a bubble) with the leg up. Make the circle as large as possible while maintaining pelvic stability. Reverse the direction after 5 repetitions and be sure to switch legs.
5. All Fours
Start by kneeling on hands and knees (shaped almost like a box), pressing your shins and top of the feet into the mat. Start by reaching your right leg behind you (reach out left hand for more challenge) and breathe steadily, while keeping the core engaged. Bring the leg back in and then slowly reach out the left leg (and right arm if chosen).
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