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The Pilates Principles

The Pilates method has changed substantially over the decades but its underlying principles remain the same. One of these is that Pilates is, quite simply, the thinking person’s exercise. Unlike the kind of workout that involves jumping around to loud music, where your main priority is to keep up, in Pilates every movement is carefully controlled for maximum effect. To work, it requires concentration. For each and every exercise there are questions you need to ask yourself. Is the navel drawn towards the spine? Is the heel in the correct position? Is the neck long and aligned with the spine? Are you doing the correct breathing?

In the Pilates method, the placing and movement of every part of your body counts and the body works as an integrated system. The more you use your body correctly during exercise, the more you will use it correctly in everything you do. Your posture improves and the headaches, tight, contracted muscles and tensions that arise from poor posture all fade away.

Interestingly, all this concentration does not leave you mentally drained or exhausted. On the contrary, it is a profoundly relaxing method of exercise, and its slow, rhythmic movements are a stress relief in themselves and leave most people feeling simultaneously calm and energized.

In the long term, the effect of Pilates on the body is to give your muscles a long, toned shape rather than bulk. Think of a dancer’s body, rather than a gym fanatic’s.

THE PRINCIPLES

Before you begin the exercises, it is important to understand the theory that underlies the Pilates method. These are the essential principles to bear in mind whenever you exercise:

 Concentration: As I have already said, concentration is fundamental to this way of exercising. This is not only because it is important that every part of your body is moving or positioned correctly – a part of a synchronized whole. It is also because, when you concentrate on your body in this way, it actually leads your mind away from any immediate concerns or anxieties and is profoundly relaxing.

 The breath: The way you breathe is vitally important within the Pilates method –– you should breathe deeply, rhythmically and to your full capacity. The other point to remember is when you breathe. In Pilates exercises, you breathe out with the effort. This is not the way most people breathe – in fact, it’s the opposite – but it does help you to relax into a movement. If you breathe in for the effort of an exercise, you will automatically tense up.

 The girdle of strength: According to Joseph Pilates, the ‘girdle of strength’ was essential for all exercise. This ‘girdle’ incorporates three main areas – the back, the abdomen and the buttocks. The upper back can be a major seat of tension, but when you learn to move the arms correctly (from the middle of the back rather than the shoulders), this tension will disappear. Nearly every exercise in this book begins by drawing the navel gently towards the spine. This strengthens the abdominal muscles to ensure you will have the flat stomach you want, and it protects the back against undue strain during the exercise. The third element in this girdle of strength is the buttock muscles. By engaging and squeezing these during the exercises, you not only tone the muscles themselves but you also bring the body into perfect alignment, improving the posture and protecting the back from strain or injury.

 Flowing movements: Unlike many forms of exercise, Pilates admits no sudden, jerky movements. Instead, one position flows as slowly and naturally as possible into the next. You move rhythmically, your pace set by your own breathing, and this warms the muscles and makes them lengthen out rather than bunch and bulk up. Moving slowly also gives you time to become aware of each part of your body so that you perform all the exercises with precision and in a co-ordinated way.

 Relaxation: This is an important element of the Pilates method, particularly as the stresses and strains of modern living can result in bunched-up, tense muscles that in turn lead to headaches, strains and injuries. The relaxation exercises at the end of each session are very important. Make sure you do them to restore flagging energy levels and, just as crucially, to induce a tranquil state of mind.