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BEGINNER’S GUIDE to PILATES If you’re after perfect balance, lean muscles or a low-impact training program you can commit to for life, Pilates is for you. CAT WOODS
P
ilates is described as the ultimate core workout. But it actually trains not only your core, but also your whole body and mind. Here is some advice on how to begin with Pilates practice. The origins of Pilates
The founder of Pilates, Joseph Pilates, practised as many movement and exercise styles as possible in his quest for ultimate wellness of body and mind. During World War I, he worked to rehabilitate soldiers with devastating injuries. With controlled breathing and alignment, Pilates helped the men regain their strength and ability to move independently. When Pilates moved to America in the 1920s his systematic training gained popularity in the world of professional dance. Not only was the Pilates system used to rehabilitate injured dancers, but it was effective in preventing injuries and preparing the body for strenuous movement. It was Pilates’ belief that by developing strength in the deepest core muscles we could move the
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limbs with greater strength, control and precision without compromising joint alignment or the spine.
More than your core
The core is made up of many layers of abdominal muscles, the six-pack is just the most visible one. Pilates trains your “Transverse Abdominus” (TA), which wraps around the middle of your body like a belt. Through mindful breathing, pelvic engagement and focus on alignment, we can learn to strengthen and use the TA as the powerhouse behind all movement.
Choose your class
Most clubs will have mat classes, but check if your local club offers Pilates Reformer too. Clinical Pilates is also commonly offered in physiotherapy and rehabilitation centres to assist in injury recovery. There’s no superior or lesser Pilates — whether you choose to do a mat, reformer or small group class, your guiding principles should be that it meets your health and fitness goals, and that you enjoy it.
What to expect
A typical Pilates class runs for about an hour. The start of class usually focuses on breathing exercises and pelvic alignment. There’s flexion
exercises, which involve contractions of the abdominal muscles, followed by work in the side-lying and frontlying positions to bring the back into extension. There is also work on all fours, plank positions and single-side poses to challenge balance.
The benefists of Pilate • Long, lean muscles. • Greater mobility. • Enhanced balance and coordination. • Low-impact exercise. • Engagement and awareness of the pelvic floor, deep core and stabilisation muscles. • Improved sport and athletic function. • An exercise program tailored to your needs.
Where to begin
No matter what your chosen class, there are some key factors to keep in mind as a beginner: • Start with the basics. Even the smallest movements paired with correct breathing and posture set the foundation for the most difficult and advanced Pilates moves. • Find an instructor you trust and enjoy working with. If you’re overcoming serious injury, are postsurgery or are pre or postnatal, it may be more beneficial to organise small group, clinical or 1:1 sessions rather than your typical gym class • Don’t go to class on a full stomach. This sounds obvious, but many of us have been guilty of trying to fit in work, food and fitness without enough time between eating and training for digestion. Particularly in a Pilates class, the focus on deep abdominal engagement is hindered by a full stomach, and it can lead to uncomfortable feelings and even pain.
First time tips For beginners, a mat Pilates class in the gym is an excellent way to become familiar with the Pilates approach to fullbody training. As you gain an understanding of how to use your breathing to engage your core muscles for greater strength and balance, it’s then up to you if you wish to explore Reformer classes, which are available in certain clubs. Reformer uses pulleys, levers, weighted dumbbells, balls and much more to enhance your experience. Regardless of the type of Pilates you choose, the best thing you can do is get started. It’s always a good day to begin your Pilates practice for life.
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