Of course, at first when our instructor led us through The Hundred it was a joke! I was immediately convinced there was no way my arms would ever “pump” up and down 100 times while my lungs were breathing in and out at the correct moment in time. But that was then… and this is twelve months later… and I have learned so much about the Pilates basics and I have gotten so much better at the core Pilates exercises… that these days, I feel pretty good about myself!

Joseph H. Pilates served as a nurse during World War I and while working in England he developed a series of exercises to help bed-bound patients regain their strength. Joseph attached springs to the mattresses of bed-bound patients and designed exercises in which the patients would either push or pull against the springs to create resistance. While utilizing spring resistance, the patients were able to move in a controlled and safe fashion.

This allowed the muscles to work in such a manner that they were toned and lengthened at the same time. Even Joseph’s earliest method was based on the quality of the movement and not the quantity. In 1926, Joseph Pilates moved to New York City and introduced his method of conditioning to the United States. Dancers and athletes caught on immediately as they quickly developed an appreciation for the Pilates method.

When arriving here in the United States, Pilates used the Reformer for his clients. This piece of exercise equipment was designed like the hospital beds to which he attached springs in England. Complete with a sliding board and springs, Pilates could adjust the tension on the springs to create more or less tension based on the needs his exercise client.

A few decades later, Joseph decided to improve his method of Pilates. Previously a client had to utilize exercise equipment such as the Reformer to perform Pilates but with the development of a new exercise program, Joseph’s clients were able to perform the Pilates movements on mats without the use of any machines. This one change caused his following to increase even more.

Man, woman, boy, girl, in shape or out of shape… almost anyone can do Pilates. Many mothers-to-be even practice Pilates during pregnancy. Many report that the gentle movements of Pilates are easy on the body, especially joints during pregnancy.

One of the true current day pioneers of Pilates is Mari Winsor, the creator of Winsor Pilates. Mari Winsor created what she calls “dynamic sequencing”. Based on the original teachings of Joseph H. Pilates, Winsor’s theory is that exercises performed in a specific order and rhythm are more effective. Winsor Pilates has a strong and passionate following.

Pilates is a safe and purposeful exercise designed to improve your strength, flexibility, balance and coordination. Thank you Joseph H. Pilates… your vision has served us well. If you have never tried Pilates, perhaps with just a few minutes each week, you too might find a new exercise that will benefit you for years to come.

Believe it or not, Pilates is not a new type of exercise regime. In fact, it’s nearly a century old. Pilates was originally developed by Joseph H. Pilates. Trained originally as a nurse, Pilates worked in England during World War I and it was there that he developed a series of exercises designed to help bed ridden patients regain their strength. Named after its founder, Pilates is a nearly century old practice that was designed to strengthen the abdominal core of the body, to improve the posture, and increase flexibility.

Today Pilates exercises use floor mat workouts as well as other specific apparatus to tone your abdominal area (core muscles) while also improving your posture and increasing your overall flexibility.

How does Pilates compare to yoga?

Since both Pilates and yoga are directed toward your overall flexibility, these exercise genres are quite complimentary to one another, although they do differ in their techniques used to accomplish. Neither exercise type is ‘superior’ to the other. The right type of exercise for you will depend on your flexibility, body make up, and how you naturally move your body about.

Pilates focuses on what is called your ‘core’ muscles (abdominal and gluteus areas), while yoga invokes more spinal movement with exercises that stretch thigh muscles. Yoga is more body position work and improving upon various positions while Pilates is more dynamic in its exercise movements. As you would expect both programs can be quite effective and because of the differences in their techniques they can be very complimentary to one another as well.

Why should I take a private session?

Even if you are a fit person, you may find that Pilates is like any other form of exercise and the demands it will put on your abdominal region. Your initial results will vary depending upon how rapidly the new muscles groups respond to the new demands put upon them. If you’re not familiar with this form of exercise, a private Pilates session will be helpful as it allows the instructor to spend more focused time with you teaching you the precise movements and allows them to focus the exercises on your unique physical attributes.

What is the difference between mat class and equipment?

Mat class or mat work is but one component of an entire exercise program or group of systematic exercises. Different types of equipment is used to offer different exercise challenges and levels for students as well as to provide different levels of resistance during the Pilates exercise routines.

Do I need to be fit to start Pilates?

Not at all; with Pilates you can begin at any level.

When will I see results?

As with any exercise program you get out of it what you honestly put into it. Pilates will definitely deliver. If, however, you are not sure what or how to implement and how to put into the program, get with your local Pilates instructor to determine your fitness level and what your goals are. As always, consult with your physician before beginning any exercise program.

I have an old back injury that frequently flares up any time that I try to exercise. Can Pilates help me and can I actually do it?

Many of today’s back pain problems result in a muscular imbalance between the muscles of the lower back and abdominal strength (more specifically the lack of abdominal strength).

There are many people that report excellent benefits from Pilates. One of the main reasons is that the basis of Pilates is to focus on building abdominal strength, increasing flexibility and improving posture. When you concentrate on all of these areas and improve their strength and flexibility, these are known to help those with back pain.

When strengthening the “core” muscles, it only makes sense that it will help to strengthen the back. It is very important to remember that if you have a history of back pain, that you check with your healthcare provider before undertaking any new exercise program. You may also find it helpful to take a few private lessons with a certified Pilates’ instructor who can help to develop a program specifically designed for your physical abilities. It is important to avoid re-injury of your back so above all, practice safe Pilates.

What should I wear?

Comfortable, easy to move around in

I am really out of shape! Can I start getting into shape with Pilates?

Fortunately, Pilates is the perfect exercise for beginners and experts alike. It offers a variety of exercises for those at any fitness level. As with most exercise programs, the Pilates exercises are organized into beginner, intermediate, and advanced workouts that can be adjusted based on your particular needs. Start with the beginners’ exercises and advance from there. Pilates truly caters to all levels and can be adjusted to your particular needs. Listen to your body, adjust the exercises as needed and you too can benefit from the practice of Pilates.

My mother would like to learn Pilates, but she is 70! Is this really a good idea at her age?

Oh dear! Of course not! If after checking with her physician and getting her approval, even a mother of 70 could learn the practice of Pilates. With a certified instructor and one that is willing to adjust exercises based on your mom’s needs, Pilates is a practice that will allow your mom to go at her own pace and gain strength and flexibility. Biggest thing to remember…encourage your mom to go at her own pace…go slowly…and I bet you will both be thrilled with the results.

Is Pilates the only exercise I will need to do?

Pilates isn’t a cardio vascular type exercise routine. In other words, it is not an aerobic exercise. So you should consider adding an aerobic activity to your exercise program in order to get the most benefits. To add aerobic activity, consider activities such as swimming, tennis, walking, running, kickboxing, or even a step aerobic class at your local gym. Pilates is a great compliment to your aerobic exercise of choice and vise versa.

Once I get started, exactly how often should I practice Pilates?

That’s a great question but the answer is not so simple….it depends completely on your personal health goals. When you first begin the practice of Pilates, you should practice two or three sessions a week to allow your body to learn the movements and to allow your body to also get some rest in between the sessions.

As you become more comfortable with the movements, it is suggested that you increase your practice session to three to four times a week. Adding in a 30-45 minute cardiovascular program as well as strength training will help you to see faster results if that is what you are looking for.

It is also helpful to remember that you can work Pilates movements into your daily activities when you are walking, working, driving, washing the dishes, vacuuming the floor, filing the papers…it’s when we all learn to incorporate exercise movements into our daily life that we really begin to see the real results.

Can you over develop your muscular strength?

The short answer is yes. Balancing your strength is the key. The majority of your muscle groups have a set of muscles that work (contract) in the opposite direction. If one set of muscles groups becomes much stronger than its opposing partner group, it can cause alignment problems in your body and eventually pain or discomfort. With Pilates (or any exercise and flexibility program) balance between your muscle groups is important.

Mothers everywhere are always concerned about safety during pregnancy.

For those who either continue to exercise or who begin to exercise during pregnancy, safety is always of the utmost concern. It is important to always work with a Pilates instructor who has been trained specifically in prenatal exercises.

There is little research done specifically on the benefits of Pilates during pregnancy.

However, there is a significant amount of research done on the benefits of exercise in pregnancy in general to support its practice.

Pilates is a gentle form of exercise. It does not place undue stress on the joints.

Because it focuses on the “powerhouse’ or the core of the body, it works to improve balance, coordination and strength even during pregnancy. Pilates during pregnancy can be especially beneficial since it works to strengthen the abdominal core and spine which are the primary muscles supporting the expanding pregnancy belly.

The abdominal muscles work with the back muscles and the muscles of the pelvic floor to support the weight of the pregnancy and these same muscles are also the focus of Pilates…the “powerhouse”.

There are several good Pilates books and Pilates videos, specifically Pilates pregnancy videos, to guide you through the months of pregnancy.

Denise Austin is an expert in the field of health and exercise. She has several powerful exercise videos that are easy to follow and that are designed to provide you with easy exercises which target the core abdominal muscles.

My favorite Denise Austin book is Pilates for Every Body.

This book is designed to provide you with the guidance to strengthen, lengthen and tone your body through a complete body makeover. Denise is a wonderful teacher and I particularly love her very practical tips called “Denise-eology” that she shares throughout the book.

Another well respected teacher, Mari Winsor, is the author of The Pilates Pregnancy. Mari developed the Winsor Pilates method based on the fundamentals of Joseph H. Pilates. She is a sought after trainer for A-list celebrities.

It is important to listen to your body, especially during pregnancy. If certain movements are painful for you then work with your Pilates instructor to either modify those movements or eliminate them from your Pilates routine during pregnancy.

Is Pilates safe during pregnancy?

Yes, it is safe if you do your part to listen to your body and make adjustments as your pregnancy progresses.

So pick out some fabulous and comfy Pilates clothing, put on some soothing music, clear your mind and work with your beautiful body.

Enjoy your pregnancy! Here’s to a happy, healthy and safe pregnancy.

Mari Winsor developed her specific brand of Pilates, called Winsor Pilates, over two decades ago. Mari’s business model is based on the traditional work of Joseph H. Pilates.

Winsor is a respected professional dancer, a certified trainer, teacher and business woman. She operates two Winsor Pilates studios in the Los Angeles area.

Winsor Pilates is based on a technique called “dynamic sequencing”. To put it simply, “dynamic sequencing” is set of exercises done in a specific order and rhythm.

The thought is that exercises done in a specific order and with a specific rhythm produce the most results. Winsor Pilates requires no equipment and can easily be done at home by following the certified instructors on the Winsor Pilates videos and DVDs.

When I first started learning Pilates I took classes at my local health club. But then I wanted to exercise outside of the Pilates classes offered at the gym. So that led me to the Winsor Pilates website…which is fabulous! My first purchase was the Basic Pilates.

Wow!

Even though I thought I was getting a good workout at my gym, when I first tried the Basic Pilates I was shocked! I was working muscles that I wasn’t even sure really existed. The initial package included a 20-minute circle workout, an accelerated fat-burning workout, a 10-minute sculpting blast workout, a fat-burning cookbook, an exercise planner and a Winsor Pilates Sculpting Circle.

The intensity of the exercises in this offer was impressive. I appreciated the ease of instructions and the way the videos kept things interesting and motivating.

The other thing I really liked about this package was that every other month two new workout videos were automatically delivered to my mailbox. I love the convenience of the automatic delivery and the variety of the Pilates videos. Mari Winsor is definitely on to something. Her program is phenomenal.

My friend, who is in her third month of pregnancy, also found that the Winsor Pilates program was enjoyable for her. Of course, “Is Pilates safe during pregnancy?” was the question foremost on her mind, but after checking it out with her doctor she was good to go and we were well on our way to enjoying not only the classes we started at our local gym but our newfound Winsor Pilates videos and DVDs as well, including Pilates During Pregnancy !

Winsor Pilates Basic is simply one of the best programs I have ever seen. The dynamic sequencing really seems to work. I am stronger, leaner and more flexible than ever. Even after taking classes at my local gym, I found that the Winsor Pilates videos and DVDs are an excellent addition to my overall workout plan.

I will definitely keep adding to my Winsor Pilates library. With results like mine, I can’t imagine stopping now!

If you’re like me, you will find that you might have something just right already in your closet!

The most effective Pilates clothing is generally composed of the same three materials. It is a combination of cotton, nylon, and spandex. The cotton keeps the clothes comfortable for the movement your body will be doing.

The nylon and spandex are for flexibility and are essential in order to do the exercises. Without the stretch of these materials, you might as well be doing the stretches in the clothes you’re wearing right now! It would be very difficult and the clothes would not move with you, which is one of the most important aspects to remember when choosing your Pilates clothing.

If you are not comfortable while doing the exercises, you won’t want to continue them. Pilates is all about the physical and MENTAL parts of fitness. The exercise clothing needs to be breathable and non-resistant.

Along with the stretch of the Pilates clothing, it is also very important that you do not buy clothes that are very loose-fitting. Of course, you don’t want them to be too tight, but in the same breath, it is important that they are close-fitting.

Why is this so important?

Well, basically it just goes back to what Pilates really is. You really shouldn’t be too worried about clothes when doing your Pilates exercises. You should be more focused on the physical and mental exercise. You need something that won’t get in your way but also something that allows you to move.

If the outfits you currently have violate any of these key necessities it might be in your best interest to go shopping for something new! Plus if the clothes are comfortable, then your exercise won’t be determined by the stretch and versatility of them. Exercise to your full potential by making the right choices in your Pilates clothing!

The basics of Pilates include exercises designed to help you improve balance, coordination, strength and flexibility. Mental concentration on the exercises and mental concentration on specific breathing sequences combine to create this beneficial exercise.

The secret to Pilates is in the “powerhouse”. In Pilates basics you quickly learn that the core of the body, the abdomen, is called the “powerhouse”. All movements are designed to work your body as an entire unit, a whole, in order to provide an exercise program that works the muscles through their full range of motion.

It is the muscles of the abdomen and the spine that are the focus of “powerhouse” in Pilates. The abdominal muscles are made up of the rectus abdominis, the transverse abdominis, and the internal and external obliques. Pilates basics focuses on creating strong abdominal and spinal muscles which work together to improve strength, coordination, flexibility and balance.

While Pilates is a kinder and gentler exercise, similar to yoga, it should not be mistaken for a “wimpy” exercise. Ask devotees of Winsor Pilates and they will be the first to tell you that Mari Winsor has created a Pilates exercise designed around “dynamic sequencing”. With “dynamic sequencing” Winsor Pilates aggressively works the core of to create a longer and leaner body.

Because Pilates is not a joint-jarring exercise, it can be practiced by people at varying fitness levels. But make no mistake, this is indeed a workout. However, this exercise workout will leave you feeling invigorated and strong. Pilates will leave you feeling taller, leaner, energized and confident. The breathing exercises that accompany all Pilates movements will help you to feel calmer and more centered.

Why not give it a try? Pilates basics is simply a group of exercises accompanied by specific breathing routines designed to help strengthen, tone and lengthen your muscles…especially those of the “powerhouse”. More energy, confidence, strength…yes, that makes Pilates basics sound like a plan for me!