Gym, street workout, and calisthenics are familiar fitness disciplines, but have you heard of Pilates? While not new, Pilates exercises are still not widespread for many.
Joining a new fitness class can always feel a bit challenging. For Pilates, it’s often said, “Don’t practice if you don’t know what you’re doing!” This might be a discipline you’ve never heard of, or perhaps you’ve seen images of people exercising with straps and bands.
Whether practiced on a mat or specialized machines, Pilates offers numerous benefits. A 2016 study showed that 8 weeks of Pilates training improved abdominal muscle endurance, flexibility, and balance.
Pilates is increasingly popular with many studios everywhere. Here are the basics you need to know before joining a class.
1.What is Pilates?
Pilates is a low-intensity exercise method aiming to strengthen muscles while improving posture and flexibility. While focusing mainly on the core muscles, Pilates also targets other body parts.
You can practice with or without equipment, but precision and breath control are key. It’s a full-body workout enhancing strength and stability, particularly in the core, which is foundational for all body movements, and also improves posture and flexibility.
A typical Pilates session lasts 45 minutes to an hour.
2.Two Types of Pilates: Mat and Machine
There are two main types of Pilates: mat-based and machine-based. Mat classes use thicker mats than yoga to cushion joints, while machine classes use a ‘reformer’ – a sliding platform with a stationary foot bar, springs, and pulleys for resistance.
Both types focus on controlled body movements, not muscle exhaustion. In Pilates, muscles work against gravity and the resistance of springs or bands.
The goal is to strengthen each muscle group with precise movements and breath control. Machine Pilates can be particularly exciting due to the added resistance and the unique sensation of sliding.
3.Other Equipment Used in Pilates
Beginner classes usually require only a mat, but some may use additional props:
- Wunda: A low chair with a pedal and springs.
- Cadillac: Looks like a bed with a canopy frame.
- Magic Circle: A ring used for resistance between the legs.
- High chair and spinal alignment equipment.
As a beginner, take time to learn how to use these safely and correctly.
4.Muscle Soreness is Common in Pilates
Pilates can cause muscle soreness due to its intensity, like the classic “The Hundred” exercise focusing on the core. Concentrating on each movement helps target the intended muscles and can lead to post-exercise soreness. This soreness, although intense in the first week, indicates that you are engaging muscles typically underused.
5.Pilates Works Multiple Muscle Groups Simultaneously
Pilates isn’t limited to specific body parts. While focusing on the core, it also involves the hips, inner and outer thighs, and back. A Pilates session is comparable to a full-body workout.
6.Basic Pilates Exercises
Beginner classes often include similar exercises, such as:
- The Hundred: A breathing exercise that strengthens the core.
- Rolling Like a Ball: Massages the spine and stretches the back.
- Leg Circles: Strengthens the hips and stabilizes the core.
- Series of Five: Strengthens abdominal and back muscles.
7.Pilates Attire: Fitted Clothes and Socks
Wear body-hugging clothes to allow instructors to observe your movements and prevent clothes from catching in equipment. Avoid loose shorts and opt for leggings or long pants. You can be barefoot or wear non-slip socks.
8.Familiarize Yourself with Pilates Terminology
Pilates has its own language, like “powerhouse” for the body’s center. Position yourself in the middle of the class for a better view and learn from both instructors and fellow participants.
9.Combine Pilates with Other Disciplines for a Comprehensive Workout
Avoid daily Pilates classes initially as your body needs recovery. Pilates complements other fitness activities, enhancing strength, flexibility, and readiness for movements. It can help you lift heavier weights, run faster, improve swimming techniques, and even support challenging yoga poses like handstands.
Remember, Pilates is not just a physical exercise; it’s a practice involving body and mind coordination. This holistic approach ensures a balanced development of the body, enhancing physical and mental well-being.
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