Pilates

Named after its German inventor, Joseph H. Pilates (pi-LAH-teez), a boxer and dancer who also studied yoga and Zen meditation, the technique encompasses more than 500 controlled, precise movements designed to stretch and strengthen the muscles without adding bulk. The exercises require concentration - working the body and mind. They focus on "core" muscles - the abdomen, back, and buttocks - together with deep, coordinated breathing. Correct posture and lower risk of injury are two benefits of the regimen.

The Pilates system emphasizes musculo-skeletal balance, proper breathing and spinal alignment. This combines control of the abdominal, ease of movement and mental focus. Joseph Pilates' focus was restoring the body to true balance.

The Six Principles of Powerflow Pilates

1. Control

2. Flow of Movement

3. Breath

4. Precision

5. Centering

6. Full Range of Motion

Anyone who is familiar with yoga or other "floor" exercises will have a general sense of the movements. They do not put force on the joints or ligaments, but rather on the muscles that support them. When performing the exercises you repeat each movement only a few times - usually 5-10 reps of each. The routine is not defined as "aerobic," but as you become more proficient and can perform the movements in flowing succession, you will notice an increase in heart rate.

Powerflow Pilates exercises are performed either on a padded floor mat or with special Pilates equipment. While on the mat, the body supplies its own resistance to movement, by way of gravity. The exercises using the various pieces of apparatus that offer hand and foothold supports and positioning bars allow exercisers to stretch farther and into different positions. The equipment may place resistance against motion, but is also used to assist the movements.

Each session at Powerflow Pilates will last approximately one hour. Because Powerflow Pilates exercise is taught one-on-one or in small groups, instructors can tailor it to people of any age or with previous injury, even joint surgery. In fact, the exercises are well-suited for women. Among the deep muscles worked and strengthened are the transversus abdominis, which crosses the abdomen and those of the pelvic floor, which support abdominal organs and play a role in maintaining continence. Pilates exercises can also be helpful during pregnancy as well as after childbirth to restore abdominal-muscle strength and realign posture.

Note: Pilates should be done with an instructor who will evaluate your performance and correct it as needed. Before beginning a Pilates program, however, make sure the instructor has been fully trained and certified. Learn how many years he or she has been studying and teaching the technique and what expertise the instructor has regarding pregnancy or specific injuries.

What You Can Expect From Powerflow Pilates

It may take a few weeks of Powerflow Pilates exercise to feel a pronounced difference in your muscles and posture. But even a single session can relieve muscle stress and leave you feeling more aware of your body.

As Joseph Pilates put it over 70 years ago, "In 10 sessions you'll feel the difference, in 20 session you'll see the difference, and in 30 sessions you'll have a different body."