You should devise a schedule for performing Pilates that you feel you can commit to on a long-term basis. If you can only do Pilates once a week but can commit to that schedule for a period of several months to a year, you are likely to see some benefits. Remember that you can always revise your schedule later to include more workouts. A professional Pilates Instructor can help devise a program to suit your individual needs.

Common Benefits of Pilates

Because Pilates is a popular exercise routine, many people may already have a pretty good idea of what it can accomplish. If you are new to Pilates, here are some benefits that you are likely to see from performing the exercises at least once a week.

1. Core Strengthening

The core muscles of your body include the rectus abdominal muscles, which is what most people think of when they talk about abs, but many other muscle groups also comprise the core. For one thing, the muscles of your abdomen go much deeper than the rectus muscles at the superficial level, and the core muscles also include the obliques and the muscles of the lower back. The primary focus of Pilates is on the core muscles of the body, and regular Pilates practice can strengthen these muscles and help improve your posture.

2. Balance

Strengthening the muscles of your core also helps stabilize your body, particularly your spine, and your balance should get better as a result. Pilates exercises also help to improve your balance by reconnecting the body and the mind for better coordination.

3. Flexibility

Pilates improves range of motion by stretching the muscles out rather than bunching them up. This makes the muscles longer and improves flexibility. Increased flexibility, in turn, helps you to maintain better posture and prevent injury.

4. Trim Waist

If your goal is to trim your waist and improve muscle tone, it is possible to design a Pilates workout geared specifically to that objective. Pilates helps to balance musculature and improve tone, resulting in a leaner look.

What are Other Benefits of Pilates?

It may not come as a surprise to learn that Pilates can help you improve strength, flexibility, balance, and contribute to weight loss. However, these exercises can also have other benefits that may surprise you.

1. Cardiovascular Endurance

Although Pilates is not considered aerobic exercise, workouts of higher intensity can help to boost your heart rate, and moving quickly from one exercise to the next with little rest time in between can help you to maintain heart rate at the higher level, and cardiovascular endurance can improve as a result.

2. Back Pain Relief

Pain in your back is often caused by an underlying imbalance. By gently stretching your back muscles, teaching proper alignment, and strengthening the core muscles that support your spine, Pilates can help relieve back pain. Subjects with lower back pain participating in a study published in the Journal of Orthopedic & Sports Physical Therapy maintained a four-week Pilates program over a 12-month period, and most experienced significant relief from their pain as a result.

3. Improved Bone Density

It is common for adults, especially women, to lose bone mass as they age, increasing the risk for a fracture. As a resistance exercise, Pilates can fortify the bones by pulling on them with the muscles to create tension. The same resistance also helps to strengthen the muscles at the same time.

One of the greatest benefits of Pilates is that you can adapt your workout to suit your specific needs. This means that you can begin performing Pilates at any time, regardless of your age, fitness level, or prior experience.

Benefits of Pilates for Core

The core of your body, which consists of the obliques, abdominals, and lower back muscles, is the primary focus of Pilates. Not only can Pilates be effective at flattening your abdominal area and gaining greater definition, but strengthening your core muscles can also provide health benefits:

• Improved flow of oxygen
• Improved blood circulation
• Spinal stability
• Better posture
• More efficient movement

Pilates exercises can be done by themselves or as a warm-up to an aerobic workout. It is accessible for beginners and advanced practitioners alike, and it provides a satisfyingly challenging workout that requires relatively few reps.

Top 5 Exercises for Pilates Core Workout

Pilates exercises are designed to start by strengthening the center of the body and then work outward to the extremities, engaging the whole body to improve not only strength, but also flexibility and balance. The following exercises are of particular benefit to the core, do not require special equipment to perform (although a mat is recommended), and can be modified to become more simple for beginners or more challenging for those at a more advanced level.

Correct breathing is an essential aspect of Pilates. You cannot perform the exercises correctly if you do not breathe properly. Be aware of your breath at all times.

1. Pendulum

This exercise is performed while lying on your back with your feet up in the air, your knees bent over your hips, your shins parallel to the ground, and your arms stretched out to your sides. While keeping your lower back on the floor, release both knees so that they fall towards the right side of your body. Return your legs to starting position, then allow your knees to fall to the left side. Repeat the cycle five times.

2. The Hundred

The starting position for this exercise is similar to the Pendulum: lying on the floor, knees bent over your hips, feet in the air with shins parallel to the floor. However, rather than extending your arms outward, they should be parallel with your body, resting on the ground, palms facing down.

Begin the exercise by raising your arms off the ground and curling up your chest and head up away from the floor. While inhaling for five counts, pump your arms up and down, moving six to eight inches. Then exhale for five counts while performing the same arm-pumping motion. Perform 5 sets of the inhale/exhale combination.

For a more difficult exercise, you can extend your legs and point your toes into the air to place your legs in a 45-degree angle.

3. One Leg Circles

While lying in the same position (face up, arms by your sides, palms touching the floor), place your legs into position. Your right leg goes up into the air, fully extended and perpendicular to the floor, while your left foot is flat on the ground with the left knee bent. While keeping your pelvis neutral and navel pulling in and up, draw a small circle in the air with the right leg, moving first across the body to the opposite shoulder, down towards the floor, slightly out to the side and pause at the top. Do 5 reps before reversing the direction. When complete, return the right foot to the floor with the right knee bent and perform the same exercise with the left leg.

4. Half Roll Down

While sitting upright with feet flat on the floor and knees bent, hold the back of your thighs with your hands. Draw the abdominals in and lower your forehead towards your knees.  Inhale while drawing the core muscles toward your spine to lean backward, straightening the arms while keeping your hands glued to your thighs.   Exhale and empty your lungs as you curl forward, forehead towards your knees maintaining a c-curve in the spine. Repeat this 5 times focusing on the breath.

5. Criss-Cross

Start by lying on your back. Put your hands behind your head. Bring both knees in toward your chest, and curl your head up. Don’t pull your head with your hands, and be sure your elbows remain far apart.

With your right knee bent toward your chest, move your left shoulder toward your right knee so that your left elbow comes close to touching it. As you do that, extend the left leg. Repeat the motion by extending the right leg and bringing your right shoulder and left knee together. Alternate sides and perform five reps.

To ensure that you are performing these exercises correctly with proper breathing technique, seek the tutelage of a qualified Pilates instructor.

1. Proper Alignment

 Running can exert tremendous force on your hips, knees, and ankles. If you tend to run on uneven surfaces or on hills, this force can affect joint alignment and possibly put you at a greater risk of injury. Pilates focuses on controlled movements executed with precision; in short, alignment is key to performing the moves correctly. You can better understand the importance of your body position when you run thanks to frequent Pilates classes.

2. A Strong Core

Pilates focuses on core strengthening, which includes your back, hips, shoulders, and neck as well as abs. Increased core strength can translate to better posture and increased efficiency whenever you lace up and head out for a run. It can also help minimize the effects of the force you generate while running and help stabilize your body.

How does that translate to you? Imagine less low back pain during or after a run because you can keep your core tight without even thinking about it.

3. Lung Capacity

Another essential component of Pilates is controlled breathing technique. Filling and emptying your lungs while holding in your core is an integral part of Pilates movements and helps you better control your breathing. It can also improve your lung efficiency, which would incredibly valuable for any runner. Time spent doing Pilates can translate into easier runs with better oxygen intake.

4. Improved Endurance

Pairing cardiovascular exercise with strength training can help your muscles work smarter, not harder. Your endurance may improve because your entire body is more efficient, which could pay off if you are training for a race or trying to increase your maximum distance. You may also notice you can pick up the pace without too much difficulty because your muscles are stronger than they would be with running alone.

5. Faster Recovery

A long, hard run can lead to soreness and tightness in your muscles and joints. Without giving your body a break in between runs, you may impede your own performance or risk injury. With Pilates, you work towards strengthening muscles, increasing flexibility, and improving your breathing. These benefits can help your body heal with less down time, which in turn can get you back out the door for another run. Because your endurance and strength are boosted, your muscles can bounce back faster.

6. Better Balance

Proper alignment and posture can also improve your balance, which is important as people age. Running is constantly testing your balance, especially if you run off a treadmill; from sidewalk cracks to tree roots to gravel paths, you should aware of the surfaces you use and the potential of falls and injuries. Pilates incorporates postures and movement that rely on your core to keep you balanced better during other activities.

7. Increased Flexibility

Pilates was and continues to be a beloved strengthening method for ballet dancers because it gives them stronger, leaner muscles and better control over their movement. Flexibility is essential to both dance and Pilates, allowing for deeper movements and postures without injury. As a runner, you can see the advantages of flexibility for anything from sprinting to longer distance running.

8. Individualized Instruction

The best part of incorporating Pilates into your regular workout routine is that it is tailored to you. You can have individualized attention from a professional Pilates instructor who can assist you in isolated movements and proper form to improve your alignment. You also use your body weight to strengthen your muscles with limited to no weight bearing, giving your joints a break from the beating they take on a run.

Get Started

Is Pilates good for runners? Absolutely! Contact us to schedule a private or semi-private session to discuss your needs and how to improve your stride and endurance. Working one-on-one can be especially beneficial to identify your strengths and weakness as well as to set your goals.

One Big Difference

What’s the major factor distinguishing Pilates from yoga? It’s spirituality. While both disciplines have meditative qualities, Yoga focuses on reaching “outward” to connect with a universal energy, whereas Pilates is focused “inward” to find the mind-body connection.

Pilates Overview

Pilates classes provide attendees with a structured workout that emphasizes a person’s core. It enhances flexibility, strength, body control and muscle tone. The focus on Pilates is retraining and correcting the body and mind to move from a stable center to support the rest of the body to move more efficiently in your activities without injury.

The exercise regime appeals to a broad range of people. Anyone who has suffered injuries can appreciate the low-impact nature of the exercises. It’s a popular option for older generations and anyone who don’t want to grapple with performing complicated postures. Finally, it’s a go-to practice for people who prefer a simple, straightforward fitness program without all the chanting, cardio or Oms.

The Core Matters

Pilates is core-focused and works on strengthening the “center” of the body. It then works its way “outward” to the limbs in lower repetitions using the Pilates principles, also gaining strength, balance, and flexibility. The core is called the “powerhouse” because it determines how the bulk of the muscles and limbs move. The core muscles include:

• Abdominals
• Lower back
• Spine, back and trunk muscles

Exercise Equipment

A mat is a common accessory for both Pilates and yoga. However, Pilates takes it a step further with the incorporation of exercise apparatuses to provide additional resistance.

Examples of these apparatuses include the “Cadillac” and the “Reformer.” These devices have springs, pulleys, cables and trolleys that help practitioners develop long, lean muscle. The equipment allows for precise weight-training and feedback while helping the student sculpt their body into a dancer’s physique. An additional benefit is that the body-enhancing equipment is it can be used for all fitness levels.

Rehabilitation

The foundation of Pilates is rehabilitation. This is one reason why it’s a popular exercise program for anyone who has suffered a neck or back injury. The exercises are safe and gentle, so there’s no strain placed on injured areas. Additionally, Pilates is founded on six principles:

• Centering
• Concentration
• Control
• Precision
• Breath
• Flow

All these components are seamlessly integrated into every Pilates workout. This gives students the best outcome for improving their coordination, correcting spine alignment, and regaining flexibility and strength. Participating in regular Pilates classes also reduces the likelihood of future injuries. When you combine these exercise routines with Pilates breathing methods, participants achieve a higher level of grace, poise and stress reduction.

Yoga Overview

Yoga emphasizes broad muscle groups and flexibility. Students learn complex postures ranging from nourishing and gentle to sweaty and challenging. Additionally, there are many forms of yoga to choose from, such as Anusara, Vinyasa and Hatha. However, the common thread is spirituality, strength, endurance and balance. If you don’t enjoy challenging poses, then yoga probably isn’t right for you.

Strike a Pose

The main thing you need for most yoga classes is a mat and your body. Students are taken through a series of forward bends, twists and backbends. These poses also involve breathing exercises. Typically Yoga classes are taught by to an entire group, while Pilates classes are smaller in size and can give each individual specialized attention.

Meditation Time

Meditation is a central component of yoga’s mind-body practice. Although there are many styles of meditation, the ultimate aim is to achieve self-realization. During the classes, practitioners focus on body movement rather than their random thoughts. The shift away from mental “busyness” to focusing on poses is often referred to as moving meditation.

A Way of Life

Like Pilates, there’s an underlying philosophy that supports yoga. In the ancient text, Yoga Sutras, several principles known as yamas and niyamas are outlined. These include:

• Self-study
• Cleanliness
• Non-harming

Yoga is a Sanskrit word that’s often translated as “union.” The goal of yoga is the unification of the practitioner’s body, mind and spirit. With this in mind, yoga is a lifestyle practice that helps students nurture their physical and spiritual well-being.

The Pilates vs. Yoga Outcome

Now the big question: is Pilates or yoga best for you? Well, what you choose can also depend on your goals and fitness level. If you prefer low-impact exercises that strengthen your core muscles and focuses on individual instruction, then Pilates is hands-down the best choice. If you want to schedule a session with a certified Pilates instructor, contact The Pilates Swan today.

Pilates is designed to strengthen your core and improve posture. Although some Pilates classes incorporate specialized equipment, you can explore the benefits of this form of fitness through simple exercises that only require a mat.

Pilates Exercises for Core and Stability

The Hundred

This classical Pilates move is designed to train ab muscles for optimal performance and to warm the body up. Lay on a towel or mat on your back, with knees bent and arms at your sides, palms facing the ground. Raise your legs so that your shins are parallel to the floor. Engage your abdominals and focus on your breathing, lifting the forehead to the knees as you raise your arms a few inches from the floor and vigorously pump your arms up and down. Inhale for 5 pumps then exhale for 5 pumps five times. Take a rest, and then repeat an additional five times.

Saw

This Pilates move gives you a shoulder stretch along with an ab workout. Sit on your mat with your legs stretched out toward its corners, as in a straddle. Raise your arms straight out to your sides. Twist your body to the right and stretch your right hand toward your left foot. Pulse gently three times and then repeat on the other side. Repeat 10 times on each side.

Criss-Cross

This basic move provides an awesome core workout. Starting at neutral spine, place your hands behind your head at the nape of your neck for support and hug your knees to your chest. Keep your left leg in place while extending your right leg straight and holding as you count to three. Then, just switch sides. Do this three times, and then speed it up for another three to five reps. If your head needs more support, try placing a rolled-up towel behind your neck.

One Leg Circles

Return to your back, arms at your side, palms face down. This is known as a neutral spine position. Bend your left knee so that your foot is flat on the floor. Raise your right leg straight into the air. Move your right leg across the body towards the opposite shoulder toward the floor and back again to create a large circle, making sure to keep your lower back on the floor. Do 5 reps and then reverse the circle for another 5 reps. Switch legs and repeat.

Single Leg Stretch

Return to neutral spine and hug one knee to your chest. At the same time, bring your head toward your knee, looking down toward your stomach. Lift the other leg a few inches from the floor and stretch it out. Switch sides, keeping your core engaged and still. Complete 10 reps.

Double Leg Stretch

With this move, take your leg workout to the next level. Start at neutral spine and hug your knees to your chest. Lift your head and place your hands on your knees. Reach your arms over your head as you push your legs out as straight as possible. Make a circle with your arms until they are around your knees, and then hug your knees back toward your chest. Repeat this sequence for 10 sets.

Pilates Exercises for Back and Neck

Cat-Cow Stretch

If you’ve ever taken a yoga class, you’re probably familiar with the cat-cow sequence. Start in a tabletop position, on your hands and knees with your knees directly below the hips and palms directly below the shoulders. Look forward and down so that your spine is in a neutral position. As you inhale, curl your toes under and lift your tailbone, dropping your navel down and arching your chest and head so that you’re facing forward. This is called cow pose.

When you exhale, move into cat pose by tucking your tailbone, straightening your toes and rounding your spine. Drop your head and look toward your belly button, which should be drawn toward your spine. Repeat the entire sequence for five to 10 sets.

Pelvic Curl

This basic warm-up provides a nice lower back stretch. Start in your neutral spine position. Bend both knees so that your feet are flat on the floor hip-width apart. Take a deep breath in, then lift your hips into a pelvic tilt as you exhale. Engage the core so that you’re pulling your navel in toward your spine. On the next inhale, lift your hips higher by raising your lower and middle back off the ground. Exhale and slowly roll back into a neutral spine position. Repeat this sequence three to five times.

Head Nod

Return to a neutral spine for this lengthening exercise. While breathing in, tilt your chin toward your chest without lifting your head from the mat. Exhale, returning to neutral spine. On the next inhale, tip your head back, then exhale and return. Repeat the entire sequence for 10 sets.

Ready to Get Started?

Once you’ve tried these Pilates exercises for beginners, register for private or semi-private Pilates sessions. The Pilates Swan offers specials for new members who want to learn more about this well-rounded, holistic fitness program.

How many principles is Pilates based on? Let’s look at the original six principles that are still the backbone of the classical Pilates method today.

Humble Beginnings

Joseph Pilates called it “Contrology,” but today, it is better known by his name. He was a life-long athlete, and he developed this regimen of strengthening principles while held in an internment camp during World War I. After the war, he moved to New York and opened a studio with his wife to teach others his techniques for core strengthening and flexibility building. It became popular with dancers who wanted to prevent injuries, and it has continued to be associated with lithe bodies and lean muscles that define most dancers’ physiques.

A Modern Look

Virtually anyone can begin practicing Pilates, no matter his or her fitness level. Pilates can focus on mat exercises or specialized equipment, but the six Pilates principles are the same regardless of the equipment you use.

1. Control – Joseph Pilates understood the importance of controlling each movement by being aware of your body; after all, he did call his program “Contrology.” Every aspect of the moves should be controlled for proper form and alignment to reap the benefits of the exercises. Without control, you are more likely to injure yourself.
2. Centering – Consider your core itself: your abdominal muscles, lower back, and buttocks. These parts of your torso are your powerhouse, where every movement should originate. They also provide the structure that determines the shape of your body, not just the spine, but also the large muscles that maintain your alignment and support your internal organs.

3. Breath – Breathing is involuntary, but just as with your muscles, you can control your breathing patterns while practicing Pilates movements. Deep inhales and exhales allow more oxygen to reach your muscles while focusing on controlling your core. It can be challenging to hold your abdominal muscles in while breathing, but with practice, you may find yourself using Pilates breath when you are off the mat as it becomes almost second nature for you.

4. Precision – Precision goes hand in hand with control. Every movement has a purpose and should be performed with intention and care. Pilates is all about quality over quantity, so maintaining proper form is more important to Pilates principles than repetition. The way you hold your arms, the focus you have on contracting your abs, the steady breathing…it all works together to maintain your control and precision.

5. Concentration – With all this emphasis on movements and muscles, you might think you are giving your mind a rest, but with Pilates, your brain is as engaged as your body. Your mind is tasked with a lot of responsibility during Pilates exercises, from remembering to hold in your core and breathe to focusing on the precision of movement from beginning to end. It can be almost meditative for some people as they park their other thoughts to focus on their bodies during Pilates.

6. Flow – Fluid motion and coordination are hallmarks of Pilates. Flow is where form meets function; with precision and control comes grace and flexibility. There is a softness and lightness to a Pilates workout that you may not see from other forms of fitness, which may be why it appeals to so many people.

A Collective Movement

With these six Pilates principles explained, you now have the knowledge that drives the classical Pilates method. In addition to these principles, here are a few standard exercises that are part of most Pilates mat classes:

• The Hundred
• The Roll Up and Roll Over
• Single Leg Stretch, Double Leg Stretch, One Leg Circles
• Spine Stretch Forward
• Open Leg Rocker
• Swimming
• Planks (see example below)

You can always make modifications to any of these movements to accommodate your strength level or any injury from which you may be healing. While these exercises may not be in every class, they do reflect some of the basic movements that Joseph Pilates created many decades ago.

Join Us

At The Pilates Swan, we dedicate our studio to these six Pilates principles and the classical method that traditional classes follow. We would love to help you discover the strength and mindfulness that you can gain from a regular Pilates practice. Please contact us to learn more about our private and semi-private sessions.

Humble Beginnings

Joseph Pilates was born in Germany in 1883. Plagued with asthma and sickly for most of his early life, Pilates was determined to overcome his ailments and develop a stronger body. He practiced gymnastics and body building as well as developed his own system of movement to gain strength and muscle. By the age of 14 he was so physically fit that he posed for anatomical charts.

In 1912 he moved to England where he worked as a professional boxer and circus performer. But with the outbreak of World War I, his German background put him under suspicion and he was interned at Lancaster Castle with other German nationals. During his internment, he devoted himself to working on his exercise program. It was Pilates’ belief that bad posture and inefficient breathing habits were the root causes of a person’s ill health.

Joseph Pilates noticed that the other inmates struggled with depression. Seeking to help boost their morale, he began training his fellow inmates on his core method and mat exercises. The physical exertion not only lifted the spirits of the inmates, but also protected them from sickness. It is said that not one of the inmates he trained succumbed to the Spanish influenza that killed millions in 1918.

After the war, Pilates went back to Germany where he further refined his method and trained police officers. Not liking the political direction that Germany was headed in, he immigrated to the United States in 1925 and founded his first studio with his wife Clara whom he had met on the boat to America. Settling in New York, the studio was located at the same address as the New York City Ballet.

The Pilates method proved to be useful for both athletes at the peak of fitness, and for those recovering from injury. George Balanchine became a devotee and sent many of his ballerinas to train with Pilates. Having ballerinas as clientele eventually influenced New York’s society women to also give it a try.

A Worldwide Phenomenon

With the success of his studio, Pilates wrote books about his methods and patented many inventions such as the reformer machine used during his workouts. After his death in 1967, Clara continued teaching the methods of this exercise system to what became known as the Pilates Elders. This group of devotees were all trained by Joseph or Clara at the original studio and then went on to teach at studios across the United States.

The Principles of Pilates

Joseph Pilates believed his exercise system was a workout for both the mind and the body. The basic tenets of Pilates include:

• Control – Use safe technique and form to control your muscles.
• Precision – It is more important to get one exercise perfect than to do lots of sloppy reps.
• Breathing – Learning correct breath is the key to effective exercise.
• Flow – Perform continuous graceful movement to build stamina.
• Centering – Keep your focus on the task at hand to promote calm.
• Concentration – Foster the mind-body connection.
• Alignment – Proper posture is key to good health and preventing injury.

Each of these tenets was built into every workout. While the style of exercise was particularly popular in the dance community, Pilates himself designed this program to conform to the needs of each individual student in his classes.

What To Expect in Pilates Classes

There are generally two formats of Pilates classes, mat and reformer. The mat portion of the workout is truest to the original teachings. The mat was designed to be completed anywhere so Pilates frequently would assign his students practice workouts at home and then correct their form when they came to his gym. The mat portion of the workout takes roughly 55 minutes to complete. Reformer classes use a sliding platform that helps tone the body. It feels like gliding and uses gravity and resistance for low impact toning and conditioning.

Pilates Today

The history of Pilates is fluid and ongoing. Today, there are many great Pilates instructors in all over the globe. As technology has advanced, some of the machines employed in these workouts have also been retooled. In any Pilates class you attend however, you will still be completing exercises personally designed by the founder. Pilates is a practice that is meant to help you get both a physical and mental workout. By incorporating the guiding principles of Pilates, you will experience a workout that is more meaningful and impactful.

The Benefits of Pilates

In many cases, there are no medical causes for lower and upper back trouble. The problem is due to our daily lifestyle habits. These include sitting for long periods of time and being hunched over our computers. Often, you can prevent, reduce or eliminate this discomfort by incorporating the right exercises into your daily routine.

Does Pilates help your back?

One of the best things about this workout method is that it works with your body’s natural ability to heal itself. There are a series of postures you can perform that target specific body areas, such as a weak core.

A weak core can be strengthened over time. In the process, your spine develops the support it needs. Gradually, your posture improves and the stress on your back is reduced. A strong core is a key to a healthy back. Here are a few other benefits of Pilates:

• Keeps body balanced
• Supports the spine
• Straightens postural muscles
• Improves awareness of movement habits
• Preserves neutral alignment

A Pilates class is ideal for anyone suffering from mild to severe back pain. In fact, individuals who have degenerative disc disease or degenerative joint disease can benefit the most. By practicing the exercises, patients can experience improvement in posture asymmetries, which reduces the wear and tear on intervertebral disc and joints. Also, individuals engaged in excessive movements, such as dancers and athletes, can gain long-lasting results.

A Word of Caution

Pilates movements range from simple to challenging. It’s best that you work with a highly trained, certified Pilates instructor. Although you can do the exercise on your own, keep in mind that performing the postures incorrectly may worsen your back condition. Working one-on-one with a trainer helps you learn the proper techniques and achieve faster results.

Exercises That Improve Back Health

The list below includes example Pilates movements that help prevent and relieve backaches. Make sure you wear comfortable clothes and use a cushioned floor mat.

Forearm Plank

If you have a busy schedule and can only do one pose, this a solid go-to choice. The forearm plank is the ultimate core position. It works every area of your midsection, including the back, deep core muscles, shoulders, arms, buttocks, legs, hips and waist.

1. Lie face down on your mat and position your elbow right under your shoulders. Tuck your toes under and give a firm push along the backs of your heels and legs.
2. Tighten your core and use your lower abs as you raise your body off the floor. Keep your body in a straight line from your ear to your toes.
3. Hold the position for 30 to 60 seconds, and then lower yourself to the mat. Repeat this motion two or three more times.

Swimming

This activity is ideal for strengthening your back muscles. It requires that you use your abs while keeping your spine long throughout the movement.

1. Lie flat on your stomach. Keep your legs together in a straight line. Make sure your shoulder blades are pulled back away from your ears. Now stretch your arms in front of you while pulling your abs in.
2. Stretch and raise your legs and arms off the floor. Lengthen your spine so your head is aligned with it. Look down at the mat as you do this movement. It protects your lower back and keeps you from crunching your neck.
3. Alternate between lifting your right leg and left arm then left leg and right arm. Pump your limbs up and down in fast, small pulses. Focus on the length of your limbs, not height. Do this for 30 to 60 seconds and repeat two or three more times.

Pelvic Bridge

This exercise is not only good for your low back but also your abs, hamstrings, glutes and quads. You begin by lying on your back, knees bent and feet situated roughly a hand’s distance from your backside. Make sure your palms rest flat on the floor and do the following:

1. Feet hip-width apart, press your feet down while engaging your seat. Slowly lift your tailbone off the floor until your hips, knees, and shoulders are in alignment.
2. Relax your upper torso and hold the pose for 10 seconds.
3. Gently roll down one vertebra at a time until your body is back to its original position. Do up to three sets of 10 to 12 repetitions.

Pilates exercises for back pain provide core-strengthening support to improve your posture and spine alignment while reducing muscle tensions. With patience, commitment and the guidance of a certified Pilates instructor, you can enjoy a pain-free lifestyle.

Check for Certification

Finding a certified Pilates instructor is vital because such a certification means the person has spent many hours practicing Pilates, learning the ins and outs of body mechanics and anatomy, and learning how to teach. You’ll benefit so much from working with a highly qualified instructor because of the personalized attention you’ll get. Receiving feedback on your form, as well as which postures will most help you reach your goals, will make a world of difference in your results.

The type of certification that your Pilates instructor has is important. If you want to be sure that your Pilates instructor is well qualified to teach, check for PMA (Pilates Method Alliance) certification. In addition to PMA certified teachers, someone that completed a Comprehensive Program, most of which are 600 hours also shows a deep understanding of the Pilates method.

Find Out Your Instructor’s Limitations

Some Pilates instructors are limited in what they can teach. Mat class certification is typically the easiest to get and requires less training than reformer certification. If you plan on doing only mat Pilates, you may not mind this difference, but if you plan to graduate into reformer work and would like to stay with the same instructor, find out ahead of time what your favorite instructor can teach.

Get to Know Your Instructor

As you continue your practice, you will spend a lot of time in close contact with your Pilates instructor. He or she will watch the way you move and offer tips on how to improve and grow, so be sure this is someone you can get along with well. The hope is that you will have a long-lasting relationship with your teacher and that you will trust that person to guide you, so it is crucial that your learning style is a good fit with his or her teaching style. You should also make sure that the pilates studio is convenient to where you work or live and that the hours of instruction fit your schedule. Otherwise, even though you have the best of intentions, you may not stick with your practice.

How Often Should You Meet With Your Pilates Instructor?

Now that you know how to find a good Pilates instructor, you should reaffirm your intentions regarding your Pilates practice. Committing to regular instruction, including regular training sessions with a qualified professional, is essential to seeing good results. Two or three days a week of practice with your instructor, either in group or private sessions, is a good starting point. Make Pilates a habit, and you will see steady results.

What Are the Benefits of Regular Pilates Practice?

Improvements in posture, flexibility, and core strength are the best-known benefits of practicing Pilates, but there are more reasons you should make Pilates a habit. One is that you will become aware of your breathing and you will learn to breathe in an efficient, relaxing way. This method of breathing, combined with the calming effects of a Pilates workout, can melt away stress and leave you feeling balanced and relaxed, both physically and mentally.

Another benefit of a Pilates habit is mindfulness. You will learn to become conscious of your posture, breathing, energy, and balance, and this mindfulness then carries on into the rest of your life. Being more present in the moment may help you become more productive and creative, as well as improve your performance in other physical activities, such as sports you participate in.

What Do You Need to Start Practicing Pilates?

One of the best things about Pilates is that you can start anywhere. No matter how fit or how out of shape you may be, there is a Pilates workout that can be tailored just for you. Rest assured that the postures you will learn will be just as effective with modifications. In fact, modifying the exercises to fit your needs helps you to get more out of your workout without being hindered by pain or discomfort. Pilates’ focus on core strength and whole-body training means that you can start where you are and see progress almost immediately.

As you become stronger and gain flexibility, your posture and balance continue to improve. Your certified Pilates instructor will help you set personalized goals, develop an action plan, incorporate any necessary modifications into your practice, and continue to improve week by week. The best time to start is now.

Pilates believe that physical and mental health were interrelated. Pilates is a method of physical fitness that strengthens your core muscles, improves flexibility and is low-impact. It’s good for both beginners and experienced athletes. Although Pilates is structured, it can be tailored to fit your needs.

In a Pilates class, you typically perform a series of exercises that are designed to strengthen your core and stabilize your body. These movements may appear simple at first glance, but in Pilates, there is a strong emphasis on technique, not repetition.

Here are 10 reasons to do Pilates that aren’t “because you should exercise.”

Pilates Trains the Entire Body

The focus of the workout is on core strength, but Pilates considers the entire body. Joseph called the method “Contrology” because his system was based on muscle control. Classic Pilates focuses on the traditional methods of controlled movements, which puts emphasis on alignment, improving coordination and balance and breathing. It demands concentration, which involves the mind. You’re not improving just one section of the body but working to improve your whole being.

Pilates Improves Your Mental and Emotional Strength

Pilates benefits your mental health. The movements are smooth and steady, soothing your nervous system. You should leave a workout feeling calmer and more balanced.

Core Strength Is Developed

The core muscles support the frame of the body, making you have good posture, efficient movement patterns, and a strong back. Pilates develops those muscles to let the muscles and joints do their jobs. Centering is one of the key principles in Pilates. Movement starts in the center of the body and moves outward to the limbs.

Pilates Workouts Increase Energy

Breathing is another key element of the Pilates method. Your breathing practices are coordinated with your movements to increase blood circulation. You breathe out with the effort and in on the return, take deep breaths into the back and sides of the rib cage. As you breathe better, your lung capacity increases supplying your body with more oxygen. This energizes you, helping you feel more relaxed and less stressed.

Pilates Increases Flexibility

Pilates focuses on stabilizing and strengthening your pelvic floor and core muscles, which improves your flexibility. It works to stretch and relax your body. Because precise motions are perfected, as you become more proficient in Pilates, you increase your stamina.

Pilates Improves Your Posture

Along with developing your core strength, Pilates increases good alignment in your body, alleviating stress on your spine. When you have the inner strength to support your body, it makes you more aware of the placement of your spine and pelvis when you’re sitting and standing, making your posture better even when you’re not exercising. Pilates is a more intense workout than yoga if you need to strengthen your abdomen and pelvic muscles.

Pilates Can Be Designed For Anyone

The most advanced athlete can benefit from the Pilates method, but it can be modified to be gentler for a pregnant woman or injured person. One of Pilates benefits is that there are thousands of exercises that can be tailored to suit each person’s individual needs. According to WebMD, it can help prevent arthritis from causing more disabilities. Pilates strengthens weak muscles in the back. Patients with back pain have responded to Pilates, but talk to your doctor and work with an experienced instructor.

Pilates Improves Mindfulness

Concentration is another key principle of Pilates. Because the movements are performed in a slow, mindful state, you become aware of your body, your alignment, and your energy. When you’re doing your daily activities, you become more aware of how you move your body.

Your Balance and Coordination Is Improved

When your muscles weaken, especially your core muscles, your balance will decrease. Pilates strengthens those muscles that keep your body steady when walking. Postural alignment is one of the principles of Pilates, and it translates to improving safety even when you’re not doing the exercises. Pilates focuses on precision. You can’t do Pilates in a half-hearted manner. Precision is perfected in movement, which becomes second nature. You become more graceful, not only when practicing Pilates, but also in your daily life.

Stress Levels Are Reduced

Breathing control reduces your blood pressure. Increased oxygenation reduces stress. You become more relaxed, again, not only while you’re practicing Pilates but outside of the gym. While you’re practicing Pilates, you have to completely focus on the exercises. Precision is more important than repetition. The way the exercise is performed is more important than performance. Stress is reduced as you focus on Pilates, not on what’s going on in your life. You refresh your body and your mind.

If you are interested in Pilates and are ready to get started, be sure to contact us to schedule a private or semi-private session!