Perk up with Pilates

Pilates’ unique benefits can help you move, live better

By Erica K. Perkins, Fitness Director, UVA

What is Pilates? This mind-body exercise evolved from the rehabilitation techniques of Joseph Pilates. One of its defining features is developing a strong, stable and flexible center – or core. Today, more than 10.6 million people practice pilates – a more than 600 percent growth in just six years, according to Balanced Body Inc.

So why is Pilates so popular?

Pilates is famous for creating long, lean, fit bodies. Through consistent, regular repetition, Pilates helps strengthen the core, improve balance, increase coordination and decrease stress. The exercises are relatively safe, low impact and appropriate for anyone from 10 to 100 years of age. By helping you to move better, its benefits can be felt in activities of daily living.

Pilates can be done using a mat or specialized equipment called a reformer.  Regardless of the modality, Pilates focuses on engaging the mind with whole body exercises. Every exercise is performed with attention to the breath, proper form and efficient movement patterns.

These principles, developed from the work of Joseph Pilates, will give you a good understanding of Pilates:

Breathing – The essential link between the mind and the body. When the mind begins to wander, the breath enables us to re-focus on the task at hand. In Pilates, the breath is integrated into every movement to promote awareness, improve oxygen flow and improve lung capacity.

Concentration – Paying close attention to each movement; Joseph Pilates often said, “It is better to do five repetitions perfectly than 20 without paying attention.”

Control – Understanding the proper form and alignment and being able to maintain it for the duration of the exercise.

Centering – Moving outward from the center (all the muscles in and around your torso.)

Precision – Performing exercises with proper alignment and placement through concentration, control, centering and practice.

Balanced Muscle Development – Developing all muscles in the body equally to improve posture, increase comfort and enhance physical abilities.

Rhythm/Flow – Moving with a sense of rhythm and flow to create smooth, graceful and functional movements.

Whole Body Movement – Integrating the mind with muscle movement and muscle stabilization to improve balance, coordination and mobility.

Relaxation – Learning to release unnecessary tension in our bodies helps us find ease and flow in movement – and in the rest of our lives.

How do I get started?

Take a class or some private sessions first. But if you can't do that, there are many instructional DVDs and books to choose from, as well as a great library of articles and exercise instructions easily located on the web.  

As with any exercise program, consult with your physician before starting something new, especially if you have a pre-existing injury or condition.