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The Pilates Way

A health pioneer, Joseph Pilates introduced the benefits of stretches and breathing that were named for him.

Born in 1880, Joseph Pilates devoted his life to the study of physical education, becoming an accomplished diver, skier, boxer, and gymnast before developing his own training system called "Contrology."

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• Photo Gallery: Pilates Preparation Exercise

By Alycea Ungaro

From the January/February 2006 Issue

Only a few individuals each century have the ability to challenge conventional beliefs. Whether their field is mathematics, literature, or choreography, these visionaries are so ahead of their time that their ideas and work are astonishingly refreshing and contemporary, even decades later. Such is the case with Joseph H. Pilates.

A sickly childhood led Pilates to pioneer his unique training system, with which he hoped to rid his students of all physical limitations. Inspired by both Eastern and Western philosophies, he combined the mental focus and specific breathing of yoga with the physicality of gymnastics and other sports to create something entirely new.

Life wreaks havoc on our bodies. People grow more and more crooked and imbalanced in the course of daily living. We are right- or left-handed: we swing a golf club or tennis racket on one side; we carry our shoulder bags and our children on one shoulder or hip. Our routines and habits cause us to consistently overuse specific muscles. Pilates can be a wonderful antidote to this, providing a workout that will straighten, strengthen, and stretch your body. This method is not a mystical cure-all. Nor should it replace other forms of exercise once you adopt it into your routine. All exercise is good for you. Run, bike, swim, hike—and do Pilates. Simply stated, Pilates will enhance and complement all of your regular activities to help you look better, perform better, and, above all, feel better.

The Benefits of Pilates

What should you expect from your Pilates workout? First, you should expect to learn an ordered series of exercises that work the entire body from top to bottom. Expect it to be efficient: by decreasing overall repetitions and increasing the work of each motion, you will obtain rapid and long-lasting results. Plan to work rigorously, with no impact to your joints. Prepare to strengthen and stretch your body during every exercise, rotating positions from lying to sitting to kneeling. Ready yourself to activate your mind as you exercise, developing and increasing your awareness of your body. Finally, and perhaps most significantly, expect your workouts to fly by.

To do Pilates "proper" means to work the entire system with all of its components. If at all possible, invest in some one-on-one sessions at a fully equipped studio. There you can experience the equipment and the benefit of a trained instructor's eye. Then take the experience home with you. The mat work is the most accessible portion of the method, and it can be done virtually anywhere—but there is a price. You must invest your time and energy in order to learn it.

Philosophy of Form

Mr. Pilates formulated six original principles that will both establish and improve the quality of your workout. These concepts are not limited to Pilates, but can be applied to any exercise, indoors or out, and ultimately to all aspects of your daily life.

Breath

Joseph Pilates wrote: "above all...learn to breathe correctly." Correct breathing oxygenates the blood and increases circulation. In Pilates, a structured breathing technique is an effective tool that is meant to enhance and ease your movements. Never, under any circumstances, should you stop breathing. As exercises increase in difficulty, you may find yourself holding your breath through the challenging segments. As a general rule, we inhale to prepare for a movement and exhale as we execute it, particularly through the more difficult portions. Always breathe deeply and fully, in through the nose and out through the mouth.

Concentration

There are no mindless or careless moments in Pilates. Rather than diverting your attention or allowing your thoughts to wander, focus your mind on the task at hand. During each portion of every movement, you should be conducting an internal dialogue, directing your body through the exercise. When you can perform a mental checklist during each exercise, you will have begun to master the learning process. Concentrate on what is correct and what is incorrect, and concentrate on improving your form by focusing on every detail.

Control

Joseph Pilates dubbed his method "Contrology" or "The Art of Control." In any physical science, control must be practiced and developed. Pilates requires the complete control of your body by your mind. Every motion you perform should be meticulously calculated and planned for. In this way the Pilates method reduces the risk of injury and trains your body for life in the same way that an athlete's training regimen prepares him for an event.

Centering

Pilates is often described as "movement flowing out from a strong center." Your center is the foundation for all of your movements. No arm or leg gesture occurs without a strong and stable center. We define the "center" as the wide band of midsection from your navel around to your lower back, extending from your lower ribs to just below your buttocks. Each and every exercise focuses on strengthening this center.

Precision

Precision elevates the benefits of each exercise from superficial to intense. Do not focus simply on completing an exercise but on performing it as perfectly as possible. Apply precision to all aspects of your workout, and your body benefits. Be precise in your approach, your focus, and your form. It is not the structure of the exercise but the work you put into it that determines your results.

Flow

Flow is one of the principles that distinguishes Pilates from other fitness regimens. Movement is by nature continuous: in daily life, movements are connected to one another and are never fragments or isolated. In your Pilates workout, concentrate on flow during each individual exercise, but also as you thread each exercise together. Executed this way, your workout will improve your balance, control, and coordination, thus preparing your body for the rigorous demands of daily life.

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