What is Pilates?
Pilates is a holistic exercise system of controlled movements designed to improve flexibility, strength, posture, and mobility.
In a class, a qualified instructor guides the movements, and it generally involves a set of resistance exercises. You perform these exercises either on a mat or on a reformer Pilates machine. Both types (mat Pilates and reformer Pilates) generally focus more on lengthening and stretching muscles than on aerobic activity.
Regular classes are thought to heighten body awareness, and attendees often report increased mobility and strength.
History of Pilates
Joseph Pilates developed the exercise system in the 1920s. As a child with a number of health problems, he craved a healthier and stronger existence.
Pilates drew inspiration from yoga and animal movements to devise his new programme. He called it ‘Contrology’. This required intense concentration and a focus on strengthening the core.
After finding the method a success, Pilates used his exercises in rehabilitation programmes for prisoners of war. Dancers who had suffered injuries also found benefits, using the workout to regain strength and improve technique. Soon, the benefits of Pilates spread worldwide to anyone seeking to increase their core fitness.
Pilates’ original philosophy, patterns, and movements still show up in several forms of Pilates today.
What to expect in a Pilates class
Although the discipline is practised in many different ways, the same six core principles guide every session. These principles are: centring, control, flow, breath, precision, and concentration. They are regularly modified – this is what makes Pilates classes constantly challenging.
In Pilates classes, you will typically be concentrating deeply on your core. You will also focus on your breathing, muscle contraction, and the quality of your movements.
Reformer Pilates
Reformer Pilates equipment is designed to meet Joseph Pilates’ founding principles. It generally uses pulleys and resistance from the participant's body weight on the machine, plus a graduated level of springs. This reformer machine takes the form of a single bed frame with a sliding carriage and adjustable springs to regulate tension and resistance. Although it can look daunting at first, it is effective and versatile.
Adding cables, straps, bars, and pulleys lets participants do Pilates movements in a variety of positions. This can keep it interesting and a constant challenge. It also makes the reformer a helpful tool for those who want to build their strength with extra support.
Newcomers may find it helpful to start with a few private sessions before moving on to group classes. Some Pilates studios may also require this.
Pilates mat exercises
Mat exercises are ideal for beginners who want to learn how to control their muscles during sessions. These classes often take place in person, but some teachers may offer remote classes. Exercise routines typically rotate movements and exercises that encourage mobility, strength, and flexibility.
During class, your instructor usually walks around and checks everyone’s technique. They may gently readjust your body position to engage the right muscles. Each class typically ends with some stretching.
Mat classes will vary from beginner sessions to advanced classes. They can even cover rehabilitation and back care classes. Newcomers may want to start with smaller classes for more personalised instruction.
What is the difference between Pilates and yoga?
There are many similarities between yoga and Pilates. Both are available as mat classes and focus on developing strength, flexibility, balance, good posture, and better breathing technique. Ultimately, however, yoga is a more spiritual form of exercise. It focuses on the unity between mind, body, and spirit through meditative environments and a series of relaxation-inducing postures.
Pilates is primarily focused on working the body from the core outwards. It aims to build physical strength and help you rediscover body awareness, with less focus on spirituality and relaxation.
Because Pilates and yoga can be similar, consider your individual needs to decide what is best for you. Pilates is often considered suitable if you're looking to aid recovery after an injury, strengthen your core, or improve your posture. Meanwhile, yoga may suit someone looking to practice meditation and improve their balance.
‘Yogalates’ classes are becoming increasingly popular for those looking for a combination of the two.
Who can do Pilates?
One benefit of Pilates is that almost anyone can do it. Clients can vary in age, size, and physical ability and still achieve strengthening, posture-building, and coordination benefits. Pilates workouts can be tailored to individual needs, with adjustments from your instructor.
Please contact your GP before starting a new exercise programme if you have any health concerns to check suitability.
Benefits of Pilates
In addition to improving posture, strength, and wellbeing, Pilates may also support more specific improvements. Pilates may:
- increase stability for the shoulders and pelvis
- promote healthy joints
- relieve tension
- improve posture
- improve flexibility and mobility of the spine
- increase muscle tone, strength, and endurance
- heighten body awareness
- promote a more supportive and efficient core
- facilitate physical rehabilitation and injury prevention
- improve co-ordination and balance
- help to improve bone density through weight-bearing exercises.
Pilates for back pain
One benefit of Pilates is that its key principles promote back health. Studies show it can benefit people with non-specific lower back pain. This is credited to spinal alignment and strengthening deep postural muscles through regular Pilates practice.
Body awareness
Pilates classes often have a focus on educating attendees about their bodies. They can also train the mind to build symmetry and coordination. This extends to everyday life; greater awareness can lead to better posture choices and help prevent discomfort.
Working the core is important for strengthening all limbs. Pilates exercises can build awareness and strengthen your core to support the body and its functions.
What qualifications should a Pilates instructor have?
In 2005, the UK introduced the first national standard for Pilates. This set the minimum requirements for the skills and knowledge an instructor should have to teach mat exercises.
The current standard sits at Level 3 in the National Qualifications Framework. However, no qualification is currently required to teach reformer Pilates classes.
We recommend contacting Pilates instructors to find out what they offer and check their qualifications before committing to classes.
Finding a Pilates instructor
If you're considering attending Pilates classes, whether to improve your posture, strengthen your core or simply to try an alternative form of exercise, you can use our advanced search tool to find a Pilates instructor near you.
