Pilates Perfect

The Pilates system retrains our bodies , increasing strength and flexibility while improving our balance and posture. With this system our bodies are worked as a whole ensuring stability,balance, correct alignment,good muscle control and correct breathing are maintained while each muscle group is being exercised.

The essential principles for Pilates are as follows:

Concentration:
Pilates requires concentration and focus. It is not a form of mindless repetition, each movement is carefully controlled . Your mind needs to stay alert which allows the mind and body to work in unison. Creating a "mind and body" connection. When we focus on a certain area we can feel that area working , that is the power of your mind!

Breath:
Breathing is the first thing we do in life and the last.The proper use of our breath is paramount in Pilates.People have a tendancy to hold their breath, or take shallow breaths, while performing exercises this inhibits the supply of oxygen to the muscles and causes tension to build up. This reduces the performance of the muscles. In Pilates we pay close attention to the breaths we take. Joseph Pilates designed his method to cleanse the bloodstream . By using full inhalations and exhalations, you are pushing out the stale air and gases from the depth of your lungs and renewing your body with fresh air to energise and revitalise your body. Throughout a movement we are incouraged to inhale at the start of each movent and exhaling usually takes place on the part of the exercise that requires the most work, forcing our bellys to "scoop" providing a good support for our lower backs and abdominals.

Centering:
Our center is also referred to as our "Core" or "The Powerhouse". This is our abdominal area , lower back, hips and buttocks, which is our bodies center of gravity. All our energy for our Pilates exercises starts at "The Powerhouse" and flows outward to our extremeties.With all the moves being controlled by the contraction of the abdominal muscles, we are able to stretch and lengthen our muscles without risking strain to your spine or neck.

Control:
Muscle control is essential in order to maintain correct posture and alignment while working the muscles. There should be no sloppy , or haphazard movements.With Pilates each movement serves a function and the control is at the core. We strengthen the body by working against gravity using slow and controlled movements.

Precision:
In order for Pilates to be truly effective , precise execution of the exercises is vitally important. Pilates requires practice, patiance and concentration. Rather focus on doing one precise and perfect movement , instead of doing a hundred half-hearted ones. In the beginning it can be difficult to remember all the different points. Over time as you become more proficiant , breathing, controlling your muscles,and keeping your spine in neutral and remembering to "scoop" your belly throughout exercises will become second nature to you.

Flowing movement:
All the movements in Pilates should be as smooth as possible. The sequences should be repeated slowly , using continuous , flowing movement that is in pace with our breathing.

Isolation or Intuition:
While we are practicing our Pilates routines it is very important to listen to our bodies. We need to develop an accute awarness of each part of our bodies, in order to work one set of muscles while at the same time maintaining correct posture, breathing and alignment. Do not force movements if something hurts...STOP! It is vital that you trust what feels right and what doesn't.

Routine:
Develop a routine and practice regularly , this will help you improve your technique and enhance your abilities.

Imagination and Visualization:
Our minds are wonderful and work in mysterious ways , one way is to create a visual framework for our bodies to follow. Use your "Minds eye" to enhance your movements. Be creative in your visualizations as you do your routine. Visualisations such as " Scooping your belly", or " reaching up towards the ceiling" help us to perfect the movements.
 
In Pilates we try to see our bodies as a whole. Each exercise in the comprehensive matwork uses every muscle in our bodies. Muscles are never isolated, this creates an inbalance in our bodies. Through intergration you will learn to use all your muscles simultaneously in order to achieve your goals.

There is an ever-growing awareness of the importance of looking after ourselves on all levels – body, mind and spirit. With this awareness we look to better ways of creating the healthy body, mind and lives we all want. Perhaps this is why in recent years there is an increase in the popularity of Pilates.

Pilates was developed in the 1920’s by Joseph Pilates and was one of the first exercise systems in the West to take a holistic approach to fitness and well-being. Pilates is a technique that offers a unique method of body control and conditioning. This technique strengthens and lengthens our muscles while improving flexibility, balance and posture.
Although Joseph Pilates was born in a different era, he still understood the physical and mental pressures of a busy schedule. He believed his method would propel people to become more productive both physically and mentally. This is the reason that the Matt work is designed to fit into the physical and time constraints of the individual , without reducing the advantages of the Pilates method.

Pilates is an invaluable system that works marvellously in conjunction with other exercise programs, by improving our body awareness we reduce the possibility of injury or strain while performing our regular exercise routines.With regular Pilates practice we are able to recognize our strengths and weaknesses, thereby being able to work towards rebalancing our bodies . The focus in Pilates is primarily to strengthen the "Core" or "Powerhouse" regions. This means using the Abdominal muscles to control the movements . In many other forms of Strength building exercises, the goal is to develop the limbs themselves. In Pilates we work to stretch and lengthen the muscles, allowing the body to become stronger and firmer , without adding bulk.

We also learn to focus on training the mind and body to work together in order to achieve our goal of overall fitness.

Another important factor in teaching our minds and bodies to work together is by using visual imagery. Using Visual images to engage your mind, you are able to sub-consciously call upon your muscles without needing to have technical knowledge of muscles and their functions. By telling yourself to "sit up tall as if you head was being pulled to the ceiling by a rope" , you are presenting your mind and body with a challenge that works to unify them in their efforts to achieve your goals.

To really benefit from the Pilates technique it is essential to master the movements and to commit to regular practice routine. It is also important to examine your current life-style and make changes where necessary. Make sure you get enough rest and eat a healthy diet as well as maintaining your level of fitness and well-being. Reduce stress and keep a positive outlook on life.

"Sound body, Sound mind" - Joseph Pilates.