Pilates is a gentle form of exercise that builds strength and control around the joints to protect them from injury. It’s also a great way to improve flexibility, and can help with core stability and posture. And unlike yoga, tai chi and other intentional movement exercises, pilates can be done at home (and on a budget).
Joseph Pilates developed his method of body conditioning in the 1920s for rehabilitation purposes, and later taught it to dancers and soldiers returning from war. The method combines controlled movements, breathing and focused mental concentration to create a more graceful movement pattern that carries over into everyday life.
According to research, it can take six to eight weeks of consistent practice to see physical benefits from Pilates. Milton says that it’s important to practice regularly (a minimum of twice a week) and keep in mind the importance of proper form, as injuries can occur if you overdo it.
One of the main principles of Pilates is precision, which refers to the ability to perform a movement with a clear understanding of how each muscle and bone is moving at any given time. This includes understanding how to isolate and contract certain muscles while releasing and lengthening others, such as the abdominals. It’s also important to have an awareness of how each movement works with each other to form a flow.
Some instructors and writers have identified additional principles of Pilates, such as coordination, opposition, isolation, stabilization, visualization and relaxation, but Milton emphasizes that “all of these can be boiled down to concentration, focus and centering.” The key is finding what works for you and your body.