About Pilates

Pilates is a method of exercise, designed to strengthen and lengthen the

muscles of the body as well as develop joint stability and mobility and total-

body balance. Joseph H. Pilates, born in Germany in 1880, created and

evolved the Pilates method over the course of his life. Pilates studied yoga

and other forms of exercise, as well as human anatomy and animal movement,

during his formative years, and became very involved with gymnastics,

boxing, and skiing. In 1912 he moved to England reportedly to seek

employment as a circus performer, but when World War I broke out, he was

placed in an internment camp with other Germans. During his internment he

worked with healthy and ill internees, developing specialized equipment to

rehabilitate those confined to beds. Interestingly, the equipment Pilates

developed while living in Germany is similar to the Pilates equipment seen in

studios today, incorporating springs, straps, pulleys, and back supports.

In the mid 1920’s Pilates moved to America with his wife, Clara, and they

opened up a gymnasium in New York City. George Balanchine, a famous

choreographer, was among Pilates’ clients, and perhaps the key figure

explaining why the Pilats method has been popular among dancers for

decades.

Pilates died in 1967 at age 87, long before his exercise philosophy moved

into the mainstream.

Today, Pilates is taught by those certified in the method as well as by

general fitness practitioners. Pilates professionals who work in studios are

trained to teach clients how to work specialized equipment like the “Cadillac”

and the “Reformer,” as well as instruct specific exercise routines

performed on a mat. Regardless of whether the exerciser is working on

expensive equipment or less-costly mats, the movement goals are the same:

lengthening the limbs during work, contracting the muscles in a controlled

manner, breathing rhythmically and regularly throughout the exercise,

aiming for precise postures and movements, and improving self-awareness.

There are also mind-centered goals, including focused concentration on each

exercise for optimal results.

A Pilates Cadillac

The above image is published in Wikimedia Commons by “KPilates,” and is allowed for use.

Pilates Reformers

The above image is published in Wikimedia Commons by “Ajrehman,” and is allowed for use.

The Pilates method includes exercises unique to the discipline as well as

movements seen in yoga and other fitness classes. Exercises can be modified

to adapt to special needs and can also be adjusted for those who need more

of a challenge. Examples of Pilates exercises performed in this class include:

• Imprinting • Pelvic tilts • 100

• Roll-down • Roll-up • Single leg stretch

• Double leg stretch • Scissors • Criss cross

• Chest raise • Prone bridge • Oblique bridge

• Supine bridge • Swan • Rock and catch

The above photo of the “single leg stretch” exercise was taken by José Vílchez, and is used with permission, retrieved via Wikimedia Commons.

• Leg series:

abduction leg left

• Leg series: side

leg circles

• Leg series:

adduction leg lift

• Leg series:

adduction circles

• Leg series: side

scissors

• Spine stretch

forward

• Watchdog • Plank • Oblique plank

• Superman • Rolling like a

ball

• Seal

• Teaser • Swimming • Boat

• Elevated watchdog • Saw • Leg pull back

• Leg pull front • Leg circles • Corkscrew

• Open leg rocker • Shoulder

bridge

• Flutter kick

• Bicycle

The above picture of the “watchdog” exercise is in the public domain, retrieved at Wikimedia Commons.

An extensive resource of online Pilates exercise videos is provided by Katherine and Kimberly Corp, owners of Pilates on 5th in New York, New York. Ultimate Pilates Workouts Online is located at the below URL: https://www.youtube.com/user/pilatesonfifth/videos?shelf_id=0&view=0&sort=dd

Citation

Di Lorenzo, C. E. (2011). Pilates: What Is It? Should It Be Used in Rehabilitation? Sports Health, 3(4), 352–361. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445206/