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Read the latest Healthy Penguin newsletter for tips and recipes for health and wellness.
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The Pilates Method is often grouped with other "new age" exercises, but unlike its sister sport yoga, it does not date back thousands of years. Joseph Hubertus Pilates, born in Germany in 1880, began developing a physical education program in the early 1900's. After World WarII he relocated to New York City and opened a studio where he taught "contrology"—exercises that focus on the core postural muscles to improve balance and support the spine. Pilates continued to instruct in his studio through the 1960's; his regimen had a posthumous resurgence in the 1990's and has grown in popularity ever since. World-class athletes, mothers-to-be and celebrities alike, all find great benefits in this strengthening exercise—and now you can too.
The Pilates Edge: An Athletes Guide to Strength and Performance
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Read more...
Principle 1: Breathing
Normally, we breathe without giving it much thought. But breathing creates endurance and energy, while encouraging relaxation. While working through a whole Pilates mat routine, playing a full tennis match, or even nine holes of golf, proper breathing is a vital component to building stamina as it keeps the bloodstream pure by circulating oxygen. While not all Pilates exercises are necessarily "breathing exercises," it is important to be aware of your breathing while exercising. Your breathing will also assist you in performing many of the more challenging movements in the routine.
The powerhouse—our abdominal muscles, lower back, and buttocks— your center. Strengthening the abdominal muscles results in a stable pelvis, and a balanced pelvis will support the lumbar spine and keep the feet and legs in alignment. When the body goes out of alignment it cannot perform as efficiently, as your center provides assistance for all movements the body makes. For instance, a runner must keep his core stabilized to gain range and speed. Additionally, a golfer must have a stable center to avoid a lateral shift while swinging the club.
Pilates is best described as a combination of stretch and strength with control. When body and mind operate together, a movement is executes most effectively by using control. All movements in Pilates are initiated from the powerhouse, the center of control. Control is essential in preventing injuries. Without control we always use the same strong muscles and the weaker muscles stay weak. After mastering an exercise, proper control will allow you do it more quickly, therefore improving your level of performance.
Concentration is the focus needed to achieve quality movements. The other five principles become easier to follow once concentration is established. An increased level of concentration enables you to visualize a movement and carry it out to the best of your body's ability. The same principle applies to your golf game: a great deal of focus is required to improve technique. The effectiveness of your Pilates workout or your game will depend on your ability to focus.
Pilates is a complete and graceful choreography in which each exercise leads into the next with energy. Smooth and agile movements create an even, flowing routine that is performed without rushing. It is essential to keep your mind focused on how each movement relates to the next during the workout. Learning to anticipate the next move and carry it out smoothly helps to improve your game and Pilates workout, and will help to conserve energy, an important part of staying in a long game or race, or for a swimmer gliding easily through the water.
Each movement must be precise due to the fluid nature of the Pilates routine. In Pilates, quality rules over quantity. Fewer precise movements produce the greatest result. More movements than necessary often create fatigue. For example, if a skier does not have efficiency of movement going through the gates he will tire more easily, possibly costing him time. Precision of movement will increase as you become more familiar with the Pilates exercises.
Read more books on Pilates:
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Looking to change your dietary habits? Get healthy with four delicious, free recipes.
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