| How to get started in Pilates |
| by Alice Brant If you’ve seen any magazine or celebrity magazine in the last year you’ve probably noticed the change in the fitness trends. Aerobics classes are a thing of the past. People are turning to Pilates and Yoga to tone their bodies and promises of long term fitness and “inner peace” seem to be keeping the punters flocking in. You’d be forgiven for thinking this is a new craze, destined to fade out like hyper-colour t-shirts, but Pilates was invented in the 1920’s by Joseph Pilates. As a sickly child he couldn’t do the typical exercises to build muscle so he invented his own fitness regime and the rich and famous have always loved it, he counted Katherine Hepburn and Lauren Bacall among his followers (and look at their lithe figures!). These days the worshippers of the Church of Pilates consist of Sarah Jessica Parker and Uma Thurman, but don’t think that means people like you and me can’t join in. Unlike fad diets or here-today gone-tomorrow trends, the effects (flatter stomachs, toned thighs and longer, leaner bodies) are long lasting and can be quite amazing. This is not a weight loss programme. Pilates builds muscle and as muscle is metabolically more active than fat this means that as you exercise and go about your daily life you will be burning more calories. But 20 minutes of Pilates every three weeks isn’t going to cut it. The recommended time is three hours a week. As that seems a lot for people starting out this is something to aim for, 1 hour in the evening once a week should get you started and you can build from there. What you’ll need 1. A good non-slip mat. 2. One pound hand weights. 3. A flat pillow or towel. How to get started There are three basic rules to learning Pilates. 1. Alignment Make sure you are in the “relaxation position” (which unfortunately doesn’t mean feet up with a ciggie and vodka a.k.a. Bridget Jones). The relaxation position is lying on your back with your head on a flat pillow or towel so that the back of your neck stays long, your face parallel with the ceiling, your shoulder blades wide. Going down the body the natural curve of your back means there should be a slight gap between the floor and your back just above your waist. Your pelvis is in “neutral” meaning your hipbones should be level and parallel with the ceiling, knees and feet are hip width apart and parallel. 2. Breathing The technique of breathing used is called Lateral Breathing. This can be tricky to get the hang of but basically means breathing wide and full into the lower part of your ribcage keeping your upper shoulders level and stomach still. This doesn’t come naturally to everyone so a particularly helpful DVD or video to get is “Shape up the Pilates Way” by Lynda Robinson, which explains all this and gives demonstrations. 3. Centring If you go to any class you will hear talk of “centring” and “the power house”. This is referring to the abdominal muscles, there being 4 types: the Transverses Abdominis is the main one that aids the exercises, it wraps around holding in your abdominal bits and pieces like a corset. This is the muscle that you really get to know and holds you in the weird and wonderful positions you’ll find yourself in when practicing Pilates. Once you’ve got all this sorted you need to master the “zip and hollow” technique, which ensures that you don’t strain your back whilst doing the exercises. This is achieved by engaging and drawing up the pelvis floor much like when you were a kid and were desperate for a wee, or an image just for the blokes, think of lifting your crown jewels! Just until you feel your lower abdomen hollow, not too much though, only 30%. Now it’s just down to finding a good class. This shouldn’t be too difficult as there are many instructors now and a class is likely to be in your local gym or YMCA, just be sure to find a qualified Pilates teacher. For more information try: www.pilatesfoundation.com or www.bodycontrol.co.uk or write to Body Control Pilates PO Box 29061 London WC2H 9TB Copyright © Alice Brant 2005 All Rights Reserved Pilates information taken from Lynda Robinson’s Body Control DVD. Always consult a doctor before beginning a new exercise regime. |
| Posted: 12/04/2005 13:50:38 Last Updated: 12/04/2005 13:53:45 |
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