What is pilate?

EHIAS MAGAZINE | Thursday 01 December, 2022

What precisely is involved when we talk about Pilates?

Pilates is based on muscle strengthening, breathing and stretching exercises.

The movements are performed with great precision and attention to technique.

The exercises are often performed using props such as balls, elastic bands and resistance circles.

What are the objectives of this method?

One of the main goals of Pilates is to strengthen the deep muscles of the spine, known as the "powerhouse".

These muscles play a crucial role in stabilizing the spine and helping to maintain good posture.

By strengthening these muscles, Pilates can help prevent back pain and improve overall posture.

In addition to strengthening the deep muscles, Pilates also aims to increase flexibility and balance.

Pilates exercises are designed to stretch muscles while strengthening their tone. This can help improve joint flexibility and prevent injury.

In addition, by focusing on breathing and body awareness, Pilates helps strengthen the mental and physical connection, promoting better coordination and fluidity of movement.

What are the different types of Pilates?

Pilates mat: This is a version of the method that focuses on exercises performed on a mat. It is often more dynamic and focused on muscle strength than the traditional form.

Machine Pilates: This form of Pilates uses specific machines, such as the Reformer or Cadillac, to strengthen deep muscles and improve alignment. It is a more intense and focused form than mat Pilates.

Pool Pilates: This form uses the properties of water to strengthen muscles and improve flexibility. Exercises are usually performed in a pool at room temperature.

Suspension Pilates: is a modern variation of the traditional Pilates method that uses suspension equipment to strengthen the muscles of the body and improve balance and agility. Exercises are performed using straps, hammocks or suspension bars to support the body weight and provide additional resistance.

Here is an example of a commonly practiced Pilates exercise: the "double leg stretch".

• To begin, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, taking care not to pull on your neck.
• Inhale as you lift your legs toward the ceiling, keeping your knees bent. Exhale as you extend your legs toward the ceiling, keeping your abdominals tight.
• Bring the knees toward the chest as you inhale, continuing to keep the abs contracted.
• Exhale as you extend your legs toward the ceiling again.
• Repeat this fluid, controlled sequence of movements for approximately 8-10 repetitions, taking care to breathe properly and maintain tension in the abdominals throughout the exercise.

This exercise is designed to strengthen the abdominals, pelvic girdle muscles and legs, while improving flexibility and coordination. It is particularly effective in improving posture and core stability.

Benefits of Pilates:

• Strengthening the abdominal muscles and spine to improve posture and stability
• Improved balance, coordination and flexibility
• Stimulation of blood circulation and breathing
• Relief of pain and tension in the back and joints
• Increased muscular endurance and overall strength
• Improved concentration and self-awareness
• Strengthening of the abdominal and gluteal muscles
• Improved flexibility.

Want to give it a try?