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​​~ Pilates

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Pilates is fast becoming one of the most popular exercise systems in the United Kingdom.

Pilates is a series of very specific exercises executed on a mat. The exercises have a specific sequence, breath and flow. The goal is to develop deep, stabilising core strength in the abdominals and the lower back. The idea of deep awareness and focus is basic to all Pilates' exercises.

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What is core strength?

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Core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the torso to support the spine and movement.

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As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain. As the torso is properly stabilised, pressure on the back is relieved and the body is able to move freely and efficiently.

 

Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. While Pilates training focuses on core strength, it trains the body as an integrated whole. Pilates workouts promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints.

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It is also the reason that Pilates is so popular in rehab scenarios, as well as with athletes who find that Pilates is a great foundation for any kind of movement they do.

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At first glance, Pilates exercises might seem similar to calisthenics or other fitness moves, such a push-ups, sit-ups, or lunges. But the main difference between Pilates and other exercise methods resides in the guiding principles of Pilates. There are six principles that create the foundation for every movement in Pilates, and every principle must be present in each exercise for the duration of the entire workout.

 

Pilates exercises do not require many repetitions to yield results when all six principles are present. Joseph Pilates (the creator of Pilates) emphasised quality over quantity when performing the moves. For example he says that you can mindlessly mimic a move, like the Hundreds or Single Leg Circles, but without putting the principles to work, you're simply going through the motions, not practicing Pilates. 

 

The Six Principles of Pilates

 

The six of principles Pilates are:

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          - Breathing: controlling your breath with deep exhalations as

             you perform each exercise helps activate your muscles and

             keep you focused.

 

          - Centring: by paying attention to the muscles of the core, you

            will help all of your bodies' muscles function and develop

            more efficiently.

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          - Control: slow and steady wins the race. Control, rather than

             intensity or repetition, is key to performing the exercises

             correctly. All movements should be performed with precision,

             to gain the maximum benefits.

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          - Flow: each Pilates move should be smooth and graceful. Try

            to create the grace of a gymnast in your practice.

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          - Precision: practice makes perfect. Proper form is essential to

            ensure you gain the most benefit and keep your body healthy.

            It is often said that it is better to do one precise and perfect 

            movement than several half-hearted ones.​
 

          - Concentration: by focusing on your mind-body awareness, 

             the better connection you establish with your body, and the

             more benefits you gain from your workouts. It is better to do

             each exercise slowly and precisely, than with incorrect form

             or posture.

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That is why you should not expect to do more than 8-10 repetitions of a particular Pilates move. Instead, doing each exercise fully, with precision and by following these six principles will yield significant results in a shorter time than one would ever imagine.

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Benefits include:

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          - improved posture
         - improved balance
         - improved flexibility
         - greater joint mobility
         - increased joint stability
         - greater core strength/stability
         - flatter stomach (especially the lower abdomen)
         - reduced waistline
         - improved coordination
         - reduced stress levels
         - stronger pelvic floor
         - increased efficiency of respiratory and circulatory systems
         - improved lymphatic drainage (associated with deep

            breathing)
         - stronger immune system
         - reduced lower back pain
         - increased muscular strength
         - endurance and tone
         - reduced ricks of injury
         - better sleep
         - better quality of life.
         - ability to relax
         - a body that defies your age
         - a stronger, healthier you!

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RM Fitness's Pilates classes are conducted in the Fitness instructors own  privately designed Pilates room, which is perfect to learn and put in place the six Pilates principles. Pilates is an adaptable exercise form, so the instructor will always modify the exercises that can make a workout safe and challenging for an individual at any level.

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