Pilates: The Essentials

Step 1: What is Pilates

Pilates is a mind-body exercise method that was created by a man named Joseph Pilates in the early 1900's. The method has evolutionised over the years but the original principles still apply.

It is great for lengthening and strengthening muscles and for improving posture, coordination and flexibility. It is also a key exercise method for those recovering from injuries.

Pilates is suitable for a wide range of people - from the older generation looking for a more passive but equally as effective workout - to top athletes, golfers, horse riders, gymnasts and dancers.

Step 2: Types of Pilates

There are two types of Pilates available on the market.

First you have mat work which consists of a series of exercises all to be performed on the floor and which we cover here in VideoJug. In many cases these are divided into levels, to distinguish between the basic, intermediate and advanced exercises.

The second type is machine-based classes. The machines function using springs to create resistance and provide a very effective tool for doing non-weight bearing, though challenging exercises. These classes are especially beneficial if you are recovering from an injury or accident or suffer from osteoporosis.

Step 3: Breathing

In Pilates the breathing technique is specific and different from those used in yoga or singing.

It helps the flow of oxygen to the muscles, preventing unnecessary tension, and aids with concentration and in providing a strong abdominal support.

During Pilates exercises you are encouraged to breathe deeply in through the nose and out through the mouth, in long controlled breaths.

To achieve the feel of this breathing method, wrap a towel or exercise band around your rib cage just below the breast.

Feel how your rib cage opens like a Spanish fan and pull your belly button to the spine while you're breathing. Imagine a smile painted on your stomach to keep it broad and flat.

Step 4: Developing Core Strength

Your 'core' is formed by the muscles deep within the abdominals and back, attaching to the spine or pelvis. Some of these muscles include the transversus abdominals, the muscles of the pelvic floor and the obliques, just to name a few.

These muscles are key in stabilising the torso leaving us free to do a wide range of movement without hurting or injuring ourselves.

To begin working on this, let's focus on connecting the abdominals.

Lie down somewhere comfortable and gently pick one foot then the other off the floor to a tabletop position. Have your back flat on the floor. Inhale and as you exhale, think of pulling the stomach in and back towards the spine. You should imagine a 'wrapping' sensation from one side of your waist to the other, as if you were doing up a wrap-over top.

While practicing Pilates exercises, aim for this sensation every time you breathe out and with practice, also when you breathe in making it constant throughout.

Your core strength will improve as you continue with practicing Pilates. The stronger your core strength, the more you'll be able to do - this even applies to everyday life, from carrying the shopping home to hanging curtains.

Step 5: Positioning of the Pelvis

If you learn to correctly stabilise the pelvis throughout exercising, you put less strain on the lower back and exercises generally become easier. There are two positions used in Pilates.

The first position is: Neutral, which is generally adopted in the exercises with the legs down.

To find this, lie down and bend your knees up. Now tip your pelvis towards and away from you, through the full range of movement. Neutral can be found more or less in the centre of this range. You will have a small curve in your lower back and the pelvis should be straight. A good thing to imagine is balancing a saucer on the lower abdomen. If it lies flat you've found the right position.

The second position is: a flattened lower back, which is named differently throughout the Pilates world. This is generally adopted for exercises with the legs in the air.

To find this position, start in neutral then gently tip the pelvis towards you to flatten the lower back into the floor. Don't squeeze your backside or thighs to do so.

Tip! If you feel pressure in the lower back while performing exercises, it's advisable to use the second option.

Step 6: Upper Body Alignment

This can be broken down into three things: positioning of the neck, positioning and stabilisation of the scapula or shoulder blades, and rib cage placement.

In Pilates, a natural neckline is encouraged to avoid straining the neck.

While performing exercises, avoid sticking your chin upwards or jamming it down. If it helps, check yourself every now and again in a mirror.

If while lying down, your chin naturally protrudes upwards, use a small support under your head to align the neck correctly.

Tip - If you do need a support, remove it during any exercises which require resting weight on the upper half of the body, such as this one.

For the shoulder blades, the ideal to create good posture and to heighten the range of movement is to guide them to being flat on the back, not protruding like this. Again while performing exercises involving the arms or upper back, think of drawing the shoulder blades down the back but avoiding 'pinching' them together.

Finally, rib cage placement is essential for developing the core strength mentioned earlier. We want to avoid letting the ribs 'pop out' while performing exercises as this makes it difficult to develop core strength and also creates tension in the chest.

When going through your exercises, particularly in those which require you putting the arms over the head, concentrate on keeping the rib cage down. Use your breath to help you. Really let the breath out so that it's easier to relax the rib cage.