Pilates - What's it all About?
By Devra Swiger
After
researching and writing my first
article on Pilates, I became fascinated by the subject matter
and decided to do some further investigation. Learning and writing
about a new form of exercise can be interesting, but nothing beats
going out and doing it. So I began private sessions with Melissa Pope,
a certified trainer who I had interviewed for the article. Not knowing
what to expect, I arrived for my first session eager but apprehensive.
Now, nearly 2 months after starting the training, I believe that this
is one of the most effective and satisfying fitness programs I have
experienced. In other words, I haven't felt this good since putting
away my ballet shoes a long time ago.
Melissa uses a combination of traditional Pilates moves along with
a few more recent enhancements. She believes that although the original
movements have their place, adding a few changes to a 70-year-old
program makes good sense.
Torture or Stretching?
We start the session on the reformer - a long table with cords and
straps reminiscent of torture tables used in days of old. Although
it may look menacing, the reformer is a clever device that helps to
successfully work and stretch nearly every muscle of the body.
My routine usually begins with some lower body stretches where I
do a series of leg extensions focusing on proper form and correct
breathing. I work in both turned-out and parallel positions trying
to keep the proper alignment between the hips, knees and ankles. Initially,
my trainer helped by inserting a small ball between my knees in order
for me to properly engage the muscles of the inner thigh. At first,
and only after a few attempts, the ball dropped between my knees and
onto the floor below. This was all the proof I needed that my body
alignment was slightly off. After a few sessions however, I was able
to keep the ball in place for 8 or more repetitions, which gave me
a terrific sense of accomplishment.
The Long and Short Box
There are two boxes used to enhance the exercises of traditional Pilates:
the long and the short box. The boxes are approximately 1 foot in
height and are placed on top of the reformer. One set of exercises
to strengthen the abdominal muscles involves folding the arms across
the chest while seated on the short box. The feet slide into the straps,
and using the correct upper body placement, the student leans back
using abdominal strength to maintain the position. There are several
variations to this series which involve placement of the arms or use
of a pole.
Another exercise that was recently introduced to me is called Climbing
the Tree. This is also performed while seated on the short box with
one foot hooked into the strap while the other leg is extended up
and in front of the body. The student leans back dropping the head
all the way while the extended leg remains in place. She then returns
the upper body bringing the chin up to the extended leg by using a
climbing motion with the hands. This is a most extraordinary stretch
if not, at first, a bit frightening. After a few attempts, I was able
to do the exercise without fear of falling off the box.
Upper Body Workout
Cables are also adjusted to either add or reduce resistance depending
on the level and the strength of the student. Adding or releasing
a cable is similar to adding weight to an exercise machine. Pilates
works the muscles of the upper body by using various resistance and
movements that resemble lateral raises, triceps extensions and upright
rows. The exercises are surprisingly challenging: Skeptics take note!
The Beauty of Stretching
Towards the end of the session we work on a series of stretches including
forward and sideways splits, hip flexor stretches and spinal stretches.
For the forward splits, one leg presses firmly against the base of
the reformer while the other slides back until the student feels a
complete stretch. I can now, for the first time in years, do a forward
split on both sides.
When I finish my session I don't feel exhausted or sweaty, but revived
and refreshed. I walk into the session measuring 58 and I swear I
leave an inch taller. I remember using similar words when writing
my first article, although they were only words at the time. Now several
months later, I can understand all the praise Pilates has received
from people tired of the more traditional forms of exercise. Pilates
may not be for everyone, but for those anxious for a change of routine,
its most decidedly worth a try.
Devra Swiger is an ACE certified Group Fitness
Instructor and Personal Trainer.
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