Pilates consists of simple, rhythmical movements, performed on a mat or standing, or with a special type of equipment. It can consist of aerobic or non-aerobic type of stretching and exercises, which require a specific breathing technique, abdominal muscle control and concentration in going through precise motions.

Pilates uses the mind to manipulate the muscles, seeking to increase the strength, flexibility and control of the body. However, unlike yoga, from which it is inspired, Pilates uses unstable positions that challenge your body and your limbs, while yoga keeps you immobile.

In short, Pilates’ main principles are:

• Breathing, full inhalation and exhalation, keeping your lower abdomen close to your spine, to improve blood circulation
• Control of the muscles working against gravity and control of the body’s movements
• Precision and flow of movements, using the correct muscles
• Centering on the core muscles of the body, the stomach, lower and upper back, hips, buttocks and thighs
• Concentration, paying close attention to your body 

 
There are two basic varieties of Pilates:

Mat-based Pilates

These are exercises, performed on a mat, that use gravity and body weight to provide resistance. Their main target is to tone your muscles to improve posture, balance and coordination.

Equipment-based Pilates
 
This type of Pilates uses equipment, such as dumbbells, foam rollers and resistance bands, which work on providing the necessary resistance to strengthen your muscles. Another type of equipment used is the ‘reformer’, with a sophisticated system of springs, straps and pulleys that offer around 100 different exercises. It works on developing proper posture, strength and flexibility. 

 

Some of the benefits of Pilates include:

• Workout of the whole body even while concentrating on the core muscles. It promotes strong and toned muscles, flexibility of joints and overall fitness.
• Thousands of possible exercises that can be adapted to all levels and needs.
• Strengthening, elongating and toning the muscles without enlarging them.
• Specifically improving core muscle strength, such as the stomach, back, hips, inner thighs and buttocks. These are the muscles that support your posture.
• Enhancing all around posture and balance.
• Increasing energy as it stimulating the spine and muscles, getting your blood pumping and filling you with an overall feeling of wellbeing.
• Promoting weight loss and a leaner appearance.
• Relieving stress, especially from shoulders, neck and back.
• Helping rehabilitate joint and spinal injuries and preventing muscular injuries.

Like any form of exercise, your Pilates coach will start you gradually, teaching you the proper techniques and building up a program to suit your needs.

Pilates is a low impact physical activity that generally causes no harm. However, you should seek medical advice before embarking on a program if:

• You are pregnant
• If you are 40 years old and above
• If you are overweight
• If you have recently undergone a surgical procedure
• If you have a pre-existing heart condition, muscular injury or any other disorder