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Pilates for beginners: Explore the core of Pilates

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/pilates-for-beginners/MY01377

Pilates for beginners: Explore the core of Pilates

Pilates may sound intimidating, but it's an accessible way to build strength in your core muscles for better posture, balance and flexibility.

By Mayo Clinic staff

Pilates for beginners — is that an oxymoron? Not at all. Pilates isn't just for fitness fiends. Pilates is an accessible way to build strength in your core muscles for better posture, balance and flexibility. If you're considering a Pilates class for beginners, here's what you need to know before you head to the gym.

What exactly is Pilates?

Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s.

A Pilates routine typically includes 25 to 50 repetitive strength training exercises. Pilates is similar to calisthenics, such as sit-ups and push-ups. In fact, some people call Pilates the ultimate form of calisthenics.

Is Pilates for beginners?

It's a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren't the only ones who can benefit from this approach to strength training.

Another common misperception is that Pilates requires specialized equipment. Indeed, when you think of Pilates you probably picture the Reformer, an apparatus that resembles a bed frame with a sliding carriage and adjustable springs, or the Cadillac, a type of trapeze table. The reality is that many Pilates exercises can be done on the floor with just a mat.

What are the benefits of Pilates?

By practicing Pilates regularly, you can achieve a number of health benefits, including:

  • Improved core stability
  • Improved posture and balance
  • Improved flexibility
  • Prevention and treatment of back pain

Is Pilates for everyone?

If you're older than age 40, haven't exercised for some time or have health problems, it's a good idea to check with your doctor before starting any new exercise program. Pilates is no exception. Similarly, women who are pregnant should check with their health care providers before starting Pilates.

Pilates can be adapted to provide a gentle strength training and stability program or a challenging workout for seasoned athletes. Because it's essential to maintain the correct form to get the most benefit — and to avoid injuries — beginners should start out under the supervision of an experienced Pilates instructor.

What to look for in a Pilates instructor

The Pilates Guild offers referral services for certified instructors and provides Pilates instruction and certification. Its certification program includes classroom instruction and experiential training. Participants must complete a 600-hour apprenticeship, during which they observe and practice Pilates, assist a certified instructor, teach under direct supervision and pass a certifying examination.

To find a certified instructor in your area, check with local gyms or YMCAs. Ask the following questions of any Pilates instructor you're considering:

  • Did the instructor complete a comprehensive training program that included a training apprenticeship?
  • How long has the instructor been teaching Pilates?
  • Is the instructor able to adapt exercise for special needs, such as injuries and rehabilitation?

How does Pilates fit into a total fitness program?

If you're a healthy adult, your weekly exercise routine should include:

  • At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity
  • Strength training exercises at least twice a week

Pilates can be a good strength training workout, but it isn't aerobic exercise. You'll need to supplement it with aerobic exercises, such as brisk walking, running, biking or swimming.

References
  1. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. March 19, 2010.
  2. Kloubec JA. Pilates for improvement of muscle endurance, flexibility, balance, and posture. Journal of Strength and Conditioning Research. 2010;24:661.
  3. Herdman A. Pilates Plus. New York, N.Y.: Gaia Books; 2005:11.
  4. Anderson B. Pilates rehabilitation. In: Davies CM. Complimentary Therapies in Rehabilitation. 3rd ed. Thorofare, N.J.: Slack Incorporated; 2009:245.
  5. Sekendiz B, et al. Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females. Journal of Bodywork & Movement Therapies. 2007;11:318.
  6. Da Fonseca JL, et al. Laboratory gait analysis in patients with low back pain before and after a Pilates intervention. Journal of Sport Rehabilitation. 2009;18:269.
  7. La Touche R, et al. Treating non-specific chronic low back pain through the Pilates method. Journal of Bodywork and Movement Therapies. 2008;12:364.
  8. Johnson EG, et al. The effects of Pilates-based exercise on dynamic balance in healthy adults. Journal of Bodywork & Movement Therapies. 2007;11:238.
  9. Zambo E, et al. Pilates. In: Deutsch J, et al. Complementary Therapies for Physical Therapy. St. Louis, Mo.: Saunders Elsevier; 2008:310.
  10. 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed August 10, 2010.
MY01377 Oct. 26, 2010

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