Pilates Exercise Routines

Pilates is an exercise discipline popular with dancers--and ordinary people who want the strength, flexibility and grace of dancers. It is ideal for both genders, all ages and every fitness level. Developed by Joseph Pilates in the early twentieth century, it can be practiced at home or in a studio, with equipment or just a simple mat. Pilates devotees appreciate it as much for the sense of well-being and relaxation it provides as the strong core, lean thighs, firm bottom and flat abs achieved through regular practice.

  1. Learning Pilates

    • The first few classes, even for those who work out regularly, are challenging as core muscles are engaged and worked in a new way. You'll need to concentrate and focus on precise movement. Don't feel bad if your first attempts are awkward or difficult. You'll improve every time you return to your mat. Many first-timers are delighted to learn that Pilates is low-impact, low-sweat and low-repetition--as few as six to 20 repetitions of each movement with no additional sets. After one set, you smoothly move on to the next movement. This reduces strain, makes the time fly by, and keeps the routine interesting.

    Instruction

    • Whether learning Pilates in a class or from a DVD, it is important to have an experienced, qualified trainer. Success depends on paying attention to some key principles, including breathing, controlled motion, specific body position and fluid transitions between movements. A qualified trainer talks you through dozens of small but significant details necessary to achieve results and prevent injury.

      There is currently no standardized instructor certification for the industry, but typically a teacher will have a mat instructor certificate or the more rigorous Pilates equipment certification. The Pilates Method Alliance is working toward industry standardization and a national certification process.

    Where to Find a Class or DVD

    • To find a class, check the schedule at local gyms, colleges or the YWCA. You can also search for classes in your area online at Pilates Studio Search or My Perfect Gym. Many fitness gurus have produced Pilates DVDs, but, one of the very first on the scene is Jennifer Kries. You can find her books and DVDs on her website.

    Key Principles

    • Pilates routines focus on several key principles. Breathing focuses on proper breath control, which sends oxygen to blood, brain and muscles. It also relaxes the body and mind and creates balance between the sympathetic and parasympathetic systems. Centering focuses on the "core" muscles--especially abs--contributing to strength, balance, a strong back, and building "a powerhouse" of energy to send to the rest of the body.

      Concentration involves concentrating on every movement, which creates a true mind-body link. The mind directs the muscles through each specific movement. The work of the body results in relaxation, mental clarity and a positive attitude. Control is about deliberate, controlled movement tones muscles, that reduce the risk of injury throughout the range of motion, and increases body awareness.

      Fluid transitions are a continuous flow of movement between exercises that protect the joints, strengthens and lengthens muscles, builds stamina, and increases flexibility. Finally, precision of movement guarantees that muscle groups are isolated, engaged, tightened, lengthened, and released with safe, but sensational, results that help Pilates practitioners achieve that gorgeous combination of flexibility and strength.

    Optional Equipment

    • Many Pilates programs require no equipment other than a Yoga mat. In fact, Joseph Pilates original work out was mat work only. But he later invented a number of devices to increase resistance, improve alignment, work stabilizing muscles and enhance flexibility. You can find photos, descriptions and purchase information for Pilates equipment at the Pilates Insight website.

      As Allan Menezes writes in his comprehensive guide to Pilates (see link below) "This is the routine that can give you increased vitality, make you feel years younger, and improve your posture while toning flabby muscles." So grab a mat, find a class, and get started. Your mind and body will thank you.

    Five-Minute Routine

    • The best way to learn Pilates is from a trainer or DVD, but here is a quick routine to sample some of the moves. Do it first thing in the morning to limber the body and mind, or in the evening to help you relax for sleep.

      The Hundred (aka "Hundreds") requires lying on your back with the spine neutral and the arms extended along the body just above the level of your thighs. Lift your shoulders off the floor and bring your chin toward your chest, eyes trained on your lower abs. Draw your knees in to your chest, then extend your legs, toes pointed so that your legs are at an angle to the floor (80 to 90 degrees for beginners, 45 degrees as you advance.) With the abs tight, pump your arms (just a small motion, 2 or 3 inches) for 100 breaths--five inhales, five exhales. Don't be discouraged if at first you can only do "The Forty." Your abs grow stronger every session. Expect to see flatter abs within two weeks.

      Next, try roll-ups. Lie on your back, spine neutral with the knees bent and the feet flat on the floor. Extend your arms over your head and feel the stretch in your spine.Inhale. With abs tight, smoothly bring your arms over your head. Use your core muscles to bring yourself to an upright position, one vertebra at a time, until you are seated on the tailbone, arms reaching in front of you. Exhale. Round your back and slowly return to the first position, again, one vertebra at a time. Repeat five times. Now, in the starting position, arms overhead, extend your legs, toes pointed. Roll up one vertebra at a time until your body is rounded over your legs, hands over toes. Round the back and slowly roll down to the beginning position. Repeat five times. Roll-ups stretch the muscles, massage the spine, and feel fantastic.

      Try the single leg stretch. Lie on your back, arms stretched overhead. Breathe deeply. Lift your shoulders, as in The Hundred, and bring your arms to your side. Exhale as you draw the right knee to the chest and extend the left leg, toe pointed, and a couple inches off the floor. Hold the right knee for a beat. Inhale and switch legs. Repeat for a total of 10 repetitions.

      Perform single leg circles. Lie on the floor with the spine neutral, arms extended along the sides and the knees bent.Place your left hand under your left bun. Lift your right leg until your toe is pointed at the ceiling. Exhale as you "draw" a wide arc (to the right of your body) with your toe. When your toe is parallel to your body, inhale and draw it straight up, toe pointed at the ceiling once again. Do six repetitions, then reverse the direction. Repeat with the left leg.

      Perform the abdominal stretch. Lie face down, arms extended over head, legs hip-distance apart and the toes pointed but relaxed. Tighten the abs. Lift and stretch your right hand and left leg. Stretch and inhale. Return to start position and exhale. Lift and stretch left hand and right leg. Stretch and inhale. Return to start position. Exhale. Alternate the arms and legs for a total of 10 reps.

      End in resting position. Variations of this pose are found in both Pilates and yoga. From the abdominal stretch position, smoothly draw yourself to your knees (resting on your haunches), arms still overhead. "Crawl" your fingertips up the floor, one hand at a time, for a wonderful stretch of the back. With the forehead on the floor, bring your arms to your sides. The spine is rounded, and the body is totally relaxed. Rest in this position, slowly inhaling and exhaling for five breaths or until thoroughly rested.