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The Top Pilates Questions I Get Asked

movement Feb 18, 2020

Over the past 15 years or so, I’ve been asked a lot of questions about Pilates.  I thought it would be helpful to answer the most common in a blog post in order to help you with your own Pilates practice. OR maybe you're just starting out and want to know if Pilates is right for you.  The following FAQ’s will help!

What is Pilates?

Joseph Pilates created his body contrology system (later named Pilates) during World War One to help rehab the injured. 

Pilates is a full-body exercise system that uses a series of machines (apparatus), props, and exercises. It works the entire body, both the right/left sides and the front/back in unison, as well as the flexibility of the spine.  Pilates focuses primarily on what Joseph Pilates called the "powerhouse" or the group of muscles that begins two inches below the navel, goes two inches above the navel and then wraps completely around the front and back, like a corset. It also includes the buttocks. 

With Pilates, no matter what exercise you're doing, the main focus is the powerhouse area. You’ll concentrate on your movement rather than constantly moving to build up a sweat. 

Is Pilates the same as yoga?  

Both Pilates and Yoga are considered mind-body workouts, however, comparing the two is like comparing Pilates to weight training or to running.  They are two totally different modalities.  

Yoga holds poses and flows through postures and sequences. Pilates also flows, but is more like separate exercises that string together into a unified system. They are individual exercises verse poses and you are constantly moving, never static.   Both are great for spinal health, but Pilates focuses on the power house in every exercise building to strengthen the holy trifecta of core strength - abs/back, butt, and inner thighs.  

 

Will Pilates help me lose weight? 

This is always an interesting questions because weight loss is 90% what you eat and your mindset. I like to call the weight loss process, working “in” over working “out”.  I talk about this in my 3 M System, you can read more here.. However, Pilates will help get you stronger, more flexible, more focused, more energetic, and all-around happier.  I’ve also seen it change the shape of people’s bodies when they are consistent with their practice and fully embrace the Pilates lifestyle.

Why does my back hurt when I do Pilates? 

In my experience, most people come to Pilates with a “push” mentality.  Pushing through poses, almost like struggling to get the “supposed end”.  Not properly breathing, thinking more pain is more gain, and more is better. 

Pilates is the opposite, more is not better.  It’s a balance between effort and ease - I call this the “sweet spot” of a workout.  Learning the basic principles and feeling them in your body takes time. There is a basic format you want to follow and then after your body feels strong enough, you move on.  You must master one level before moving to the next. Core strength and spinal mobility takes intentional and detailed movement and that doesn’t happen after just one session. If your back hurts from doing Pilates, then (and I mean this with all compassion and sincerity) it means you’re doing something wrong.  Here’s a guide of the 10 most common Pilates Mistakes that I’ve seen over the past 15 years of teaching Pilates.

How often should I do Pilates?

You can practice Pilates as often as you want, depending on your lifestyle. If you are injured, you should consult with a trained professional about rehabilitation. In general, you can do pilates one or two times a week to supplement other exercises and reap a cross-training benefit. For example, Pilates is not aerobic, so you will have to add cardio to your work out another day or either before or after your workout. Luckily, Pilates is a workout that will not make you feel sore for days on end afterward. Pilates is safe enough to do every day. Initially you may want to do it every day so you get a rhythm and become consistent; then a good goal is to do it every other day. Joseph Pilates used to say to do it three to four times a week.

Do I have to be flexible to do Pilates?

When any body part feels "stuck," you're not only at risk for injury but you may also feel tired or stressed because of unconscious tension held in your body. Pilates balances the body so that what's locked can move. Only go as far as is comfortable, or else you could increase your risk of straining or even tearing muscle tissue. Flexibility will increase naturally the more you practice.  Always modify positions when needed, it’s called standing up for yourself. I wrote a whole blog post about the Balanced to the Core Philosophy and I talk about how important it is to modify HERE. Take ownership of your body and do what feels right.

How long before I see results? 

As Joseph Pilates said, “In 20 sessions you will see the difference. And in 30 sessions you will have a whole new body.” In my experience, In about 10 sessions broken down into 2-3 sessions a week consistently, a client will see a change. The results a client sees from Pilates varies depending on the individual.  Also, I find the clients that take what they learned in class into their everyday movement and activities, then the results happen faster. They are starting to incorporate the Pilates lifestyle into their life off the mat too!

What are the Pilates Principles?

  • Concentration. This is the most important principle in Pilates. You must be very mentally present as you do the exercises, aware of every aspect of your body's movement, alignment, sensations, muscle flexions…
  • Control. Every movement is to be done with control, so you aren't just throwing your body around.
  • Centering, so that you are evenly using your body. Think of a plumb line down the middle of the body working both sides evenly.
  • Fluidity. A smooth transition from one exercise to the next important because once you've learned the routine, it should look something like a dance, where every movement flows into the next.
  • Precision. You try to make each movement as precise as possible; alignment, placement of your limbs, position of each part of your body is paramount and a central aspect of how and why Joseph Pilates designed this system of exercise.
  • Breath. How you breathe is very important in Pilates exercises. You don't want to hold your breath at all. Deep, steady breaths will help you maintain concentration and precision, too.

What are the top benefits of Pilates?

Pilates can strengthen your core muscles, unlike any other exercise. With a deep understanding of how the body works, Pilates is the best workout when it comes to developing core strength and improving flexibility. It can help with joint mobility, too. Even if you already walk, run, or do yoga, the precise and calculated movements of your body can allow you to perform better whether you are a dancer or football player. 

Pilates use all ranges of motion, so your body becomes a strong unit rather than disconnected parts. Each movement has a desired release or relaxation to create a specific outcome. Doing it should create a somatic experience in which you can judge your performance on how it feels. That is the best way to tell what works. It aims to lengthen muscles rather than shorten them. In turn, your body creates more fluid movement and support for your joints, which is ideal for rehabilitation after an injury.

Can I Practice Pilates during Pregnancy?

If you have been practicing Pilates since before your pregnancy, it might be safe to continue practicing the exercise at a low-level intensity. It is important to check with your medical provider first. As your stomach grows after the first trimester, you may have to adjust certain movements. You should avoid lying on your back because it can reduce blood flow. There are special Pilates programs available specifically for pregnant women.

 In Conclusion...

Your practice doesn't need to be long, even 15 minutes of intentional movement will help. Can't make it to your mat? Practice body alignment while driving, in line at the grocery store, or while doing chores around your house.

Our compressed, slouched, sagging posture is hurting us severely. We're aging at a rapid rate and our bodies are keeping us from doing the things we once loved to do. It doesn't have to be that way!

When you take the time to train your body with these new movement patterns, and use them into your everyday movement, your body will reap the benefits.

Along with a long, lean, efficient, flexible, strong body, you'll have better lung capacity, less stress, supple joints, more energy and stamina, reduced body aches, and prevention of injury or re-injury. Pilates gives you control of your body, and therefore your life!

Make Pilates your reward after a hectic day.  Pilates has the ability to change your body and change your life, it’s all about making each movement count and being consistent. If you want help, I’m here!  

Currently, I’m offering two weeks free in The Core Club, my online Pilates membership.  Workouts, mindset missions, and a fabulous community. We ROCK. And we know what it’s like to be short of time.  We make each minute on our mat count. Come JOIN US!

In this week's workout over on the BTC YouTube Channel, we'll be using the FULL FOAM ROLLER.  Check it out!

  

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