WHAT IS PILATES?
A Health-Focused Life
The Pilates Method or Pilates is a system of physical fitness developed by Joseph Hubert Pilates (1880-1967) in the early twentieth century.
Joseph Pilates wrote at least two books on the Pilates method: Return to Life through Contrology and Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education.
The Pilates method is called Contrology because it encourages the use of the mind over the muscles. Pilates is an exercise program that focuses on the core muscles, which help maintain balance in the body and play a crucial role in supporting the spine. Breathing techniques are also included.
Exercise system
In Pilates, instead of numerous repetitions of each exercise, fewer exercises are preferred, performed precisely, with control, and with a specific form. Joseph Pilates designed 500 specific exercises. He believed that mental and physical health were essential. The movements were fluid and integrated with breathing, control, and concentration. The result was increased flexibility, strength, body awareness, energy, and improved mental concentration. Pilates also designed five main apparatuses for his exercise to achieve better results. The abdomen, lower back, and buttocks are supported and strengthened to allow the rest of the body to move freely in the Pilates program.
In their training, Pilates practitioners use their own body weight to build strength and flexibility. They aim to achieve this without relying on high-level cardiovascular exercise. Today, Pilates is used by many physical therapists as part of the rehabilitation process.
6 principles of Pilates
Concentration: While doing Pilates, it is necessary to concentrate on the movements, pay attention to how the body works in harmony and which muscles are used and which are not.
Control: Control is crucial in the Pilates method. Control requires proper rest for the body and the execution of movements as shown, preventing potential injuries.
Centering: In the Pilates Method, as in all arts of correct movement, the center is the area around the belly, waist, and hips. It includes the muscular systems that hold the internal organs and spine in place. Centering ensures upper body stability and allows for stretching and extension.
Flowing movement: Movements should be made without rushing, passing through each point one by one, but at the same time, without any pauses.
Precision: Movements should be executed precisely, not vaguely. Movement sequences should be coordinated within and among each other.
Breathing: Breathing should be done by taking a deep breath, without panicking, behind and below the back, and then exhaling completely. This way, the breath is completely released and the blood is purified.
THINGS TO CONSIDER WHEN DOING PILATES
Unlike other exercises, Pilates isn't based on sets and repetitions. It's a low-rep, breath-focused exercise. Instead of matching breath to movement, the focus is on matching movement to breath.
There are a few things you need to pay attention to before you start doing the movements;
* Breathe deeply, long, and slowly through your nose and exhale through your mouth without blowing. Never hold your breath during the pauses while stretching.
* You can lean on something to help you balance some of the movements.
*Spine position is very important when performing the exercises. Perform the exercises while ensuring your posture remains upright.
* If an exercise you've chosen from the cards is too challenging for you, stop immediately. You'll find that it becomes easier to do as you go. Always perform the exercises with caution.
* Remember that a wrong movement or pushing the body beyond its fitness level can cause injuries.
* Do not forget to warm up before the exercises and stretch afterward with the help of stretching cards.
* If you have a significant health problem, especially if you are experiencing problems in your waist and neck area, please consult your physician before creating your exercise plan.
PILATES PRINCIPLES
Expectations from Pilates
Pilates is the most effective exercise program for maintaining your lifelong health and well-being. If you practice this exercise regularly two or three times a week, you'll see that Pilates delivers the results you're looking for.
Pilates Body
Strong, flexible, durable
Correct posture
A slim and harmonious body
Better balance and coordination
Strong, long muscles
A flat stomach
High energy and vitality
Pilates Principles
Stabilization: The primary goal of Pilates is to stabilize the pelvis and spine in their natural positions. Starting from a stable and stabilized base (e.g., the pelvis) increases the body's strength and efficiency while also helping it regain its natural balance.
Control: Performing the positions and their sequences under full control and with attention to all details will ensure the best results from the movements.
Concentration: The mind controls the body. The aim of performing the exercises is to deeply focus on the correct mental orientation and awareness of movement, making concentration an integral part of the technique.
Flow: Pilates is best done in a cohesive and continuous flow of movement. The fluid flow of movements within and from one to the next will maximize the benefits of the class by utilizing time and effort effectively.
Breathing: A common beginner's mistake in breathing is holding your breath during a movement. Over time, you'll see how correct breathing activates the entire breathing cycle, facilitates core support, and increases the intensity of the movement.
Precision: Pilates is rich in detail. The technique and execution of the movements will ensure incredible results. In Pilates, the results are in the details.
Pilates Mind
Increased awareness and self-confidence
Revitalization of the mind and revitalization of the soul
Feeling of rejuvenation
Increased concentration and focus Increased mind/body awareness
WHAT ARE THE PURPOSES OF REFORMER PILATES EXERCISES?
Who Can Do Reformer Pilates Exercises?
When exercising on the reformer, the aim is to gain strength, stretch the body correctly within its limits, correct the center of balance and posture disorders, and during all this, remain faithful to the principles of correct breathing, correct tempo, focus and fluid movement.
There should be a balanced integrity in the classes, because the aim is not to inflate or enlarge specific muscle groups, but to strengthen them by stretching and lengthening them.
The goal of reformer exercises is to work the entire body. While it's possible to isolate and target specific body parts, the reformer philosophy doesn't focus solely on targeting specific muscle groups. When working out on the reformer, a person utilizes the body's core strength, so they don't actually target a single muscle group while pulling the bands with their arms or pushing the footbar with their legs. All muscle groups in the body are worked and strengthened simultaneously and almost equally. This is the most important feature that distinguishes the reformer from other exercise machines. This feature allows for exercises (functional exercises) that are most similar to activities in real life.
Another feature of the reformer is that it reduces the effect of gravity on movements performed while lying down, allowing even those with weaker strength to perform many exercises. The exercises place less stress on the joints, allowing the individual to become stronger and more capable of performing normal physiological movements.
The reformer is constantly being developed and becoming more versatile. There are also models designed for rehabilitation centers and specifically for physical therapy. It's also enhanced with large and small boxes, handle options, a special apparatus for pregnancy Pilates, and a jump board. When a jump board is added to a reformer, it reduces the effect of gravity and allows for a variety of horizontal jumping exercises. Reformer classes are very fun and beneficial.
What are the benefits of Reformer Pilates exercises?
The reformer offers all the most well-known benefits of Pilates, including overall strength, flexibility, coordination, and balance. In turn, these machines lead to improvements needed in daily life, such as better posture, graceful, efficient movement, and, for many, relief from pain associated with physical imbalances like back pain. When it comes to resistance training and Pilates, the Pilates energy center muscles, which form the most important muscles, are the most important. Flat abdominals, strong backs, and firm hips and buttocks are the results of all this. The reformer allows for perfect execution of a wide range of movements to increase strength and flexibility. It stretches and lengthens the body during exercise and trains the body to maintain this length. Resistance exercises provide sufficient resistance and range of motion to help build strong bones. The reformer can be used for eccentric muscle contraction exercises. In these exercises, the muscle is lengthened while resisting a force. The reformer is one of the few devices suitable for eccentric contraction.
Who Can Do It?
Reformer exercises are an exercise system that can be easily performed by people of all ages. Furthermore, thanks to the reformer, the exercises can be adapted to individuals with disabilities. This allows for physical and mental relaxation, harmony, and body awareness. It is particularly preferred by dancers and artists because it promotes muscle development and provides a toned appearance without bulking up. Pilates can also be used effectively in the treatment of posture problems, flexibility, balance development, and injury rehabilitation. Pregnant women can also benefit from programmatic concentration and breathing exercises.