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.
Please visit Gaiam for a nice selection
of quality Pilates gear.
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