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Pilates is a movement technique developed by Joseph Pilates in the early 20th Century. This fitness regime was developed by Joseph Pilates to strenghten a frail and sickly body which had been afflicted with asthma, rickets, and rheumatic fever. Pilates was influenced by yoga, gymnastics, modern dance, and other movement systems.
The Pilates based exercises emphasize “core” movements and body balancing. Pilates develops a strong “core” which is comprised of the transverse abdominis, diaphragm, multifidus, and the pelvic floor. The exercises are about repetition, refining, and a depth of understanding. This requires many hours of practice and produces lasting results.
Participants focus on 6 key principles:
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- BREATHING
- CONCENTRATION
- CONTROL
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- MOVEMENT FLOW
- PRECISION
- BODY CENTERING
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BREATHING
Pilates requires complete, thorough and purposeful inhalation and exhalation. Unlike Yoga, Pilates inhalation is through the nose and exhalation is through the mouth. The awareness of your breath assists movement by focusing the attention and direction of the body and by delivering oxygen to the muscles being used. Full breathing assists in removing nonbeneficial chemicals which may be stored in the muscles (Pilates 1945). Proper breathing is essential as it helps you execute movements with maximum power and efficiency. Proper breathing also reduces stress.
Imagine your rib cage expanding three-dimensionally with each breath. In this type of breathing, the ribs expand forward, to the sides and to the back during each inhalation. Pilates reminded practitioners to fill their lungs from the bottom and empty them from the top.
CENTERING
All movements in Pilates originate from the center of the body. The center is from the pelvis to below the navel. From our center, we support our spine and major organs, strengthen the back and improve alignment and posture. With a properly developed center, we are less prone to low back pain and fatigue.
Visualize your center as a circle. As you contract the muscles of your pelvic floor, imagine the circle shrinking in size - a three dimensional movement. While practicing this movement, remember to breathe and maintain the contraction without holding your breath.
CONTROL
Control is an essential part to each movement in Pilates. The exercises performed with control produce positive results and thus avoid any overexertion, which can lead to injury.
CONCENTRATION
Pilates improves the mind-body connection by putting emphasis on breathing and proper spinal and pelvic floor alignment. With complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement. Before performing a movement, gather your thoughts to encourage full-body awareness. With each movement, stay aware not only of the moving part of your body but what the unmoving parts are doing as well.
PRECISION
Realize that every movement has a purpose and is important to the success of the movement. When specific direction is given to the body and each movement, precision is achieved.
FLOWING MOVEMENT
Pilates is different from other exercise techniques because of its flowing movement. Each exercise has a place where it starts and ends, with the middle being precise motion emphasizing smoothness, grace and control.
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Recommendations for using Pilates videos
The Pilates Method Alliance (PMA) does not recommend videos to the general public as a first time exposure to Pilates. The Pilates method of exercise should be experienced first through participaton in classes or private sessions with a comprehensively trained Pilates instructor. Pilates requires feedback on technique, form, and body placement. Videos should only be used as a supplement if the participant is unable to attend a class or private lesson.
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PILATES EQUIPMENT
Pilates based equipment is distinguished by the use of specifically designed resistance devices.
The main piece of equipment used is the Reformer, a frame with padded carriage that slides back and forth within the frame. Adjustable springs attach from the carriage to the frame. The carriage may be moved by pushing it, or by pulling on straps placed around the arms or legs.
Other large pieces of equipment include the Trapeze Table (Cadillac), Combo Chair (Wunda), Ladder and Step Barrels, Ped-a-Pul, and the Spine Corrector.
Small pieces of equipment include exercise balls, foam rollers, rotating disks, balance boards, resistance rings (fitness circles), small arcs and boxes.
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CHARACTERISTICS of PILATES
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- Programs are highly individualized. One-on-one, two people (duet), two-five people (semi-private), and group sessions are conducted.
- Exercises are done on floor mats and equipment.
- Exercises are done from lying, sitting, kneeling, standing and other postures.
- Equipment is spring based to provide variable resistance.
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PILATES TECHNIQUES AND EQUIPMENT ARE RECOGNIZED BY THE HEALTH AND FITNESS INDUSTRY AS BEING ONE OF THE SAFEST AND MOST EFFECTIVE EXERCISE PROGRAMS AVAILABLE TODAY.
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Equipment and Photos provided by
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