Pilates Improve Flexibility And Endurance: Here’s How

Pilates, once the exclusive go-to for Hollywood celebrities, has started becoming a household name in India. Aparna Sundaresan introduces you to this fitness scheme

What is Pilates?

It is an exercising regimen that focuses on building one’s muscles, flexibility and endurance in order to improve balance, muscle strength and posture without an increase in bulk. It was created and developed by a man called Joseph Pilates in the early 20th century in the US. It was originally practised to recover from injuries and was employed by professional dancers. Thus, today Pilates shows the influence of physiotherapy.

The Practice

This exercise is performed on a mat and with a specialized apparatus. Mat exercises are done often with no accessories, although sometimes gym balls and stretch bands may be used. There are a few Pilates apparatuses that are designed to provide resistance to the body. Working against resistance is the very core of any exercise, and the apparatuses help achieve that by requiring the practitioner to lift against gravity and overcome the resistance of springs.

Principles:

Control: Joseph Pilates called his system Contrology since the underlying concept of this exercise is muscle control.

Concentration: They way an exercise is performed is more important than the exercise itself, owing to the nature of the exercise on the target muscle. This demands focus.

Centering: The centre of the body is the starting point. The muscles in the centre which include the abdomen, lower and upper back, buttocks, hips and inner thighs, are called the powerhouse. The exercises begin at the powerhouse and radiate towards the limbs.

Precision: One precise and perfectly executed movement is more effective than several mediocre and lackadaisical ones. Precision lends grace to the body.

Flow: After precision has been mastered, practitioners must attempt for their exercises to flow seamlessly within one another. This builds stamina.

Breathing: Full inhalation and exhalation are essential in ensuring sufficient oxygen intake. Pilates breathing is concentrated within the lower rib cage.

Benefits

• Improves joint mobility
• Teaches body control so one doesn’t waste energy on unnecessary movements
• Improves muscle flexibility rather than just making them hard and toned
• Relieves tension and stress

Some FAQS

Will Pilates help lose weight?
Pilates is not meant for losing weight per se but for building body symmetry. Combining Pilates with aerobic exercises like running, cycling or swimming will help lose weight.

Does one have to be physically fit?
No. Pilates may be practised by people at all levels of fitness. In fact, this exercise raises fitness levels.

Is there an age limit?
No one is too old or too young. There are exercises for all ages.

Can it relieve body pain?
It has been effective in some cases of lower back pain, but for specifically pain alleviation, exercises should be tailored to an individual.

Does it cause any injury?
Unlikely. Pilates is a gentle, low-impact form of exercise. If one is already injured and looking to do Pilates, they must check with their doctor first.

Can I do it myself?
Videos and apps may help one learn this exercise, but only a trainer can help a practitioner achieve the desired goals keeping body constraints in mind. Adjustments and tweaks in exercises make a world of difference and that is something only a trainer will be able to do.

How different are Pilates from Yoga

Pilates and yoga are similar in that they both focus on balance, strength, posture, flexibility and breathing, but they are ultimately different. The breathing in yoga is different from the breathing in Pilates. Also, yoga is spiritual as it emphasises on unity between the mind and body, which Pilates does not. Additionally, yoga does not make use of any equipment.

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Being muscular 
It is a form of exercise in which you work each and every muscle in your body. In this exercise, you not only work your big show muscles but also the small deep muscles of your body.

The Pilates regimen
There are more than 1000 exercises that can be done. Each workout is very different, working all body parts. You can never get bored performing this exercise due to the variations available.

Popularity in India
A lot of people in India are doing Pilates. At our studio, we have people from all walks of life. A lot of Indian football players, cricketers, Bollywood actors come to our studio, which shows that awareness is increasing.

The best beneficiaries
This exercise is excellent for sportspersons. It is also advisable to do Pilates in case of injuries for rehabilitation purposes. People with tennis elbows, slip disks, knee injuries, hip injuries, etc can benefit. Even people who have osteoporosis and arthritis can do this exercise. There are pre and postnatal classes too.

So when are you starting with your pilates?