The Pilates Method of body conditioning was developed by Joseph Pilates (b. 1880 Dusseldorf, Germany - died 1967 NYC) more than 80 years ago. For many years, Pilates training remained a well-kept secret in the world of dance and the performing arts. In recent years the growing interest in "mind/body" exercise has brought Pilates concepts to the forefront of fitness training.
The Pilates Method comprises more than 500 exercises, performed as a mat-based workout, or using special resistance equipment developed by Joseph Pilates.
The central concept of Pilates training is strengthening the core of the body: the transversus abdominus (deep abdominal muscles), multifidus (muscles surrounding the spine), and pelvic floor. These muscles encompass and support the torso like a corset. Every exercise is initiated in the core and flows outward to the extremities. Learning to use these muscles to stabilize the pelvis and lumbar spine is essential to counter the increased incidence of chronic back pain and postural alignment stressors. A training program based on Pilates will stabilize the pelvis and the shoulder girdle, stretching and strengthening the entire body with movement initiating from the core of the body.
It is this integration of movement from the core to the periphery that makes every Pilates exercise a whole-body exercise. Awareness of each body part in relationship to space, apparatus and skeletal structure brings physical harmony to movement, and balance to musculature. As awareness and understanding grows, strength and flexibility increase, the choreography becomes more complex, and the layering and nuance of the work deepens.
"It is the mind itself which builds the body".
Joseph Pilates was fond of using this quote from Schiller. From this, Pilates formulated six basic principles for his exercise technique:
1. Breathing
The pattern of breathing is connected with the pattern of movement. It ensures a free flow of cleansing oxygen throughout the body, improving circulation and helping to avoid unnecessary tension in the muscles.
2. Precision
Pilates exercises emphasize quality of movement over quantity.
3. Centering
Centering refers to the practice of initiating and controlling movement from the center: abs, back muscles, and buttocks. This concept lies at the heart of Pilates work.
4. Flowing Movement
In combination with deep and relaxed breathing, the flowing movements in Pilates reduce stress on the body and the risk of injury.
5. Control
Control is vital. Momentum has no place in this technique.
6. Concentration
In Pilates, the mind and the body work as a team. Every exercise requires your full attention. Observe your body as it works, think about each stage of movement.
Traditional methods of training and developing the body tend to produce short, bulky muscles and this type of musculature is most prone to injury. Pilates promotes elongation of the spine, increasing the elasticity of muscles and range of in the joints. This balance between strength and flexibility drastically reduces the potential for injury.
Pilates emphasizes flowing movements requiring the use of multiple muscle groups simultaneously. Controlled breathing and concentration are essential, making Pilates truly a workout for the body and the mind. It avoids the tendency of many exercise forms to emphasize the muscles that are already stronger, while neglecting those that are weaker.
In this way Pilates can help your body to regain efficient patterns of motion, very beneficial to those recovering from injury, professional athletes and performers, or anyone seeking good posture and optimal health.
Incorporating these six basic principles of Pilates Training will bring results listed below:
"By taking the teachings of Joseph Pilates and updating them to include what we now know about the body and how it works, we can offer a highly effective and safe exercise regime," says Moira Stott Merrithew, who along with her husband Lindsay Merrithew, have released more than 30 STOTT PILATES video titles and 10 STOTT PILATES Manuals, making the collection the most comprehensive of its kind.
STOTT PILATES is the method taught by instructors at Element Pilates Studio. It involves controlled exercises performed on a mat or using specially designed resistance equipment, such as the STOTT PILATES Reformer, Cadillac, Stability Chair and Barrels. The repertoire of over 500 exercises is designed to tone, elongate and strengthen muscles, while improving body awareness and posture, and relieving stress.