Influence of Pilates-Based Mat Exercises

When Joseph Pilates arrived in New York in the 1930s, dancers and athletes immediately embraced his method. The fervor died down in the 1980s, when "work for the burn" became the exercise credo. During this new fitness industry chapter, haphazard versions of the original Pilates mat exercises -- such as the side leg raise series and the supine oblique exercises -- appeared in celebrity exercise videos. The Pilates method made a comeback in the 1990s. By then, fitness research had gained sophistication, and a second generation of the Pilates method evolved.

  1. The Powerhouse

    • A fitness guru ahead of his time, Joseph Pilates preached the benefits of the "powerhouse" during the early 20th century. Decades later, core training became the exercise trend du jour. Pilates used the word powerhouse to describe the deeper abdominal muscles, which we now call "the core." He theorized that safe, efficient and effective exercise only occurs in concert with active powerhouse engagement. The Pilates breathing method -- which involves drawing the belly in during exhalation -- effectively engages the core. Fitness instructors of other exercise disciplines also teach this breathing method.

    Physical Therapy

    • Traditional Pilates instructors adhere to the original exercise sequences featured in Joseph Pilates' book, "Return to Life." This vigorous approach lacks any type of warm-up or exercise alternatives for novices or injured individuals. The Pilates renaissance of the 1990s alerted physical therapists to the potential rehabilitative benefits of Pilates exercise, but they also realized the need for modifications. Working with Pilates instructors, they changed the pelvic alignment and developed a sequence of fundamental exercises, which served as a warm-up and an introduction to the method. These changes eventually evolved into a clinical Pilates specialization. Physical therapists and fitness instructors with post-rehab certification use this method.

    Pilates and Serotonin

    • The serotonin hormone influences mood and sleep patterns. Decreased levels cause depression and insomnia. Research supports a link between serotonin and exercise, but most studies -- such as those performed at the United Kingdom's National Institute for Health and Clinical Excellence -- indicate that aerobic exercise works best for raising serotonin levels. The results of a study published in the "World Journal of Sports Sciences" suggest the potential benefits of Pilates exercise. The researchers recruited 10 participants from a battered women's shelter. After 12 weeks of Pilates exercise, the subjects' serotonin levels increased.

    Life Satisfaction

    • Somewhat related to the Pilates and serotonin research is a study that examined the effect of Pilates-based mat exercise on life satisfaction, physical self-perception and health status. Over a six-month period, the subjects participated in two weekly Pilates-based mat classes. The chosen exercises emphasized postural alignment, breathing and stabilization. After six months, the research team reported that the participants showed significant improvements in life satisfaction, perception of appreciation by other people, perception of physical appearance and perception of general functionality and overall health.