Pilates is a fitness training for the whole body, which primarily strengthens the deep-seated muscles. Pilates is based on a number of principles, one of which is conscious breathing. In addition to the physical workout, Pilates is also designed to induce a state of deep relaxation and balance.
What is Pilates?
The primary goal in Pilates is deep strengthening of the muscles, especially the muscles of the back, abdomen and pelvis. Pilates is a fitness workout that involves the whole body. In addition to strength exercises, stretching sessions are incorporated into the workout. The primary goal is deep strengthening of the muscles, especially the muscles of the back, abdomen and pelvis. At the same time, the workout increases flexibility and evokes deep relaxation and balance. It is also often referred to as the “Pilates method”, which means the same training. The pillars of Pilates are concentration (concentration), centering of forces (centering), control over movements (control) and precision of execution (precision), flowing movement of exercises (flowing movement) and conscious breathing (breathing). These principles were first published in 1980 and do not go directly back to the founder of this fitness training, Joseph Pilates, but rather represent an extract from his methods.
Function, effect and goals
No special equipment is needed to participate in a Pilates class. A comfortable mat, preferably tight-fitting sports clothes and a pair of slippers are sufficient equipment. However, Pilates equipment does exist on which beginners in the sport can first learn the correct execution of all movements in a guided manner, in order to create a good muscular foundation for free training on the mat. The primary goal of the Pilates method is to strengthen the muscles throughout the body. Particular emphasis is placed on the deep-lying, small and rather weak muscles that are less used in many other sports. The exercises performed in Pilates also stimulate the circulation. The desired result of regular Pilates training, which is most visually striking, is an upright and healthy posture. In the long term, pain resulting from postural deformities can be prevented in this way. Pilates is also extremely beneficial for the physical appearance. It shapes and tones the entire body and makes the silhouette appear fit and slim. The Pilates method has about 500 different exercises. The basis of each exercise is training the supporting muscles for the spine. These muscles, located around the spine in the center of the body, are called the “powerhouse” in Pilates. The powerhouse must be activated during all exercises in order for them to be healthy and effective, especially for the affected muscles in the abdomen and back that are responsible for posture. Because all movements in Pilates are performed fluidly, slowly and with a high level of concentration, the sport is extremely gentle on the entire body, but especially on the joints. For this reason, and because Pilates leads to a constant strengthening of all the muscles in the body, it is suitable for many people for rehabilitation after an accident. The slowness of the movements and the high awareness under which the exercises must be performed also improve the coordination skills and balance of the body. In addition, they increase the awareness of one’s own body. So not to be neglected is also the positive effect of Pilates on the psyche. In particular, conscious breathing triggers a high level of concentration on one’s own body and deep relaxation. In the long term, Pilates training increases general balance, even in everyday life. Due to the more upright posture achieved through regular Pilates exercises, the respective person also appears more self-confident to other people. Particular attention is paid to conscious breathing during Pilates. Regularly exercising people also benefit from this in their everyday lives. Correct and conscious breathing also plays a major role in the efficiency of the workout. The breath should be calm and even and be felt as a flowing current. The body supports correct and conscious inhalation: the supporting muscles of the spine should be activated and the navel should be slightly drawn in.There is also an emphasis on the exhale. It should be deep and as complete as possible. Breathing should always be self-controlled during the exercises and harmonious with the movements.
Risks, side effects and dangers
It is important in Pilates that the movement sequences of the individual exercises are performed correctly in order not to nullify the gentle effect on the joints that results from the flowing and slow movements. A competent introduction to the methods of Pilates is therefore essential. Good trainers should also pay constant attention to posture and the sequence of movements during the various exercises. This reduces the risk of postural damage. Some participants in Pilates classes complain of subsequent low back pain. The reason for this is that the powerhouse, i.e. the deep muscles of the trunk, was not activated or that the movements were simply performed incorrectly or imprecisely. In particular, a hollow back should be avoided at all costs when performing the exercises. Overall, however, Pilates is a gentle and health-promoting sport that has a very low risk of injury thanks to slow and controlled movements. However, a short warm-up session should be done for the benefit of the skeleton, muscles, joints and ligaments, even in Pilates.
