| From the early days of Pilates being taught directly | | | | to another in a specific order. If you find one |
| by the inventor to the student, it has been passed | | | | exercise is causing you problems, start again and |
| down and inevitably changed over the years - a bit | | | | keep working at it until you can do it to the best of |
| like Chinese Whispers! Each person who trains to | | | | your ability. |
| teach it has their own unique approach, each | | | | - Take your time and do not try to make your body |
| certification course is slightly different, but the original | | | | do things it has not done for a while all on the same |
| principles and exercises are still the basis of each | | | | day. |
| method. | | | | LONGER, LEANER LOOKING MUSCLES |
| The principles are explained in detail in Beginner Book | | | | Pilates cannot physically lengthen muscles. To do this |
| 1 @ If you follow the principles of Pilates you will | | | | your bones would need to grow longer. Pilates tones |
| eventually reap the benefits. | | | | and stretches the muscles which can make you look |
| STRONGER ABDOMINAL AND BACK MUSCLES | | | | longer and leaner. |
| Instead of associating Pilates with Flat Abs we should | | | | - Pilates is not about building bulky muscles for show, |
| think of it as helping to achieve a stronger, healthier | | | | it is more about building toned, strong muscles that |
| back and body. | | | | work perfectly throughout the whole body. In most |
| - One of the benefits of Pilates is the increased | | | | workouts, the emphasis is on repeatedly shortening |
| amount of strength that can be achieved in the 'core' | | | | the muscle by working it against a force. This builds |
| of the body. The core muscles of the body are the | | | | strong muscles but gives them a bulky look. |
| deep muscles of the back, abdomen, and pelvic floor. | | | | - Pilates uses all three kinds of muscle contractions: |
| When the core is strong, the frame of the body is | | | | eccentric (lengthening), concentric (shortening), and |
| supported, and the rest of the muscles and joints are | | | | isometric (static) as do most forms of exercise. |
| able to work more efficiently. | | | | - However when we do Pilates there is more |
| - Core training improves the look of the abdominal | | | | emphasis on the eccentric contraction and the muscle |
| area, although usually when people are looking to | | | | lengthens. |
| achieve flat abs, they really need to lose weight. You | | | | - During Pilates exercises we strive for extra length in |
| can achieve extremely strong abdominal and back | | | | our movements, when this takes place it also helps |
| muscles through Pilates but still not be able to see | | | | to strengthen the deeper stabilising muscles which |
| any definition because it is hidden under extra fat | | | | uses the whole body, not just sections of muscles. |
| A CHANGE IN BODY SHAPE | | | | IMPROVED FLEXIBILITY |
| If you want to lose weight, the formula is always the | | | | - Pilates leads to a safe increase in length and stretch |
| same. You have to burn more calories than you take | | | | of the muscles, and range of motion within the joints. |
| in. As a whole body fitness method Pilates can help | | | | We are aiming for a body that can stretch and bend |
| you do that, but you should combine it with some | | | | to meet the needs of every day life. |
| sort of aerobic activity, which is more efficient at | | | | - You will not become flexible overnight. Work at it |
| burning fat. | | | | and gradually. Increase the length of your reach, |
| - Pilates really does change the shape of the body by | | | | keep the movements slow and graceful. |
| building leaner muscles instead of bulky ones. | | | | - Try to give yourself time every day and get into a |
| - Pilates tones the entire body during each session, | | | | routine. |
| instead of specific spots. This will help your whole | | | | - Keep it balanced. If you stretch on the left, also |
| body to look tighter. | | | | stretch on the right and if you bend forwards, bend |
| - As the focus is on your core, your waist may lose | | | | backwards as well. |
| inches, you will stand taller, your muscles will tone up | | | | INCREASED ENERGY |
| and become leaner, and your clothes might feel | | | | The more you exercise, the more energy you have. |
| looser. | | | | The more energy you have the more exercise you |
| - However, you will probably still weigh the same. It | | | | want to do. |
| will be an optical illusion that you have lost weight, | | | | - Pilates works closely with breathing which gets the |
| unless you have combined Pilates with a diet and | | | | blood flowing through the muscles and encourages |
| some other training. | | | | the body to get rid of waste. Pilates improves your |
| BETTER POSTURE | | | | posture, which leads to better use of the lungs and a |
| The core muscle which support your spine include | | | | more balanced muscle structure. |
| your Transversus Abdominis , the internal and | | | | - When your body is more balanced and your |
| external Obliques, the Multifidus and all the muscles | | | | muscles do not have to overwork, you will have |
| that run along your spine, and the muscles around | | | | more energy. |
| your shoulders. Evenly developed back muscles and | | | | REDUCED STRESS |
| strong abs help to support your spine and improve | | | | If you are stressed you may not feel like exercising. |
| your posture. | | | | If you try to set up a routine for Pilates everyday |
| There are 33 bones in the spine called vertebrae. | | | | and be consistent about it you will feel more |
| There are 7 in the neck, called the cervical spine, 12 | | | | energised after your session and will be allot less |
| thoracic (upper back) - 6 lumbar (lower back) - 5 | | | | stressed. How many times have you thought you |
| sacrum (pelvis) which make up the natural curves of | | | | could not be bothered to do something, but after |
| the spine, and 3 coccyx (tailbone). | | | | making the effort you feel so much better. |
| - If there is too much or too little curve in your spine, | | | | - Pilates can increase the levels of certain |
| or if the curves do not balance properly with one | | | | mood-enhancing neurotransmitters in your brain. |
| another, your posture will be poor. | | | | - It releases muscle tension by stretching and |
| - Weak upper back strength can cause the upper | | | | pumping the muscles. |
| body to fold in on itself, which can cause physical | | | | - If you exercise regularly, it can help you sleep |
| ailments such as digestive problems, poor circulation, | | | | better which makes you more able to deal with |
| low energy and lower back pain. | | | | stress. |
| - Poor posture can also drain you of energy. If the | | | | - Pilates requires a great deal of concentration and |
| spine is incorrectly balanced, some muscles will need | | | | focus which stops you thinking about whatever it is |
| to work harder to keep the body upright all day long, | | | | that is making you stressed. |
| whereas others will become weaker. | | | | If you start to see results from your workouts and |
| - Pilates exercises are performed in a neutral spine | | | | your health and body improves, your mood will be |
| position. This balances the spinal curves, and the | | | | lifted and you will feel better about everything. |
| exercises encourage even back and abdominal muscle | | | | The mind-body connection is fundamental to the |
| strength and flexibility, which helps us to stand | | | | study and practice of pilates. |
| upright. | | | | BODY AWARENESS |
| - Pilates also works muscles in the legs and bottom | | | | Joseph Pilates said that Pilates is about "the complete |
| – if these are tight, this can also lead to postural | | | | coordination of body, mind, and spirit." |
| problems. The upper body is also worked so that the | | | | He studied yoga, martial arts, and other ancient |
| muscle structure of the whole body becomes | | | | mind-body activities as well as more sporty activities. |
| stronger. | | | | - Pilates helps tone and strengthen your body as well |
| PILATES FOR OLDER ADULTS | | | | as your mind and spirit. |
| Pilates is easily accessible to all. You can arrange the | | | | - The precise, flowing movements of Pilates are |
| exercises to suite your individual needs. | | | | designed to make you more aware of your body. |
| The benefits of pilates have been particularly noted in | | | | - You will find after you have been practicing Pilates |
| older adults who are more likely to suffer stiff and | | | | for a while you will start to bring the principles into |
| painful joints. | | | | your every day activities. Perhaps when you are |
| - Pilates can increase their range of motion and | | | | driving the car or sitting at the computer you will be |
| overall muscle strength, and is very low impact. | | | | pulling your stomach in, lifting your head up and pulling |
| - You should never feel pain while practicing pilates. If | | | | your shoulder blades together. You will become |
| you are suffering from any long-term injuries or pain, | | | | aware that this feels more comfortable and that you |
| you should always consult a doctor before you start. | | | | look better for it. |
| - Pilates was designed to progress from one exercise | | | | |