Blog By: Aishwarya Ghumekar


The other name of Pilates is controllogy.It is  a physical system which focuses on controlled movements of body.To be more precise, Pilates, named after Joseph Pilates, is a body conditioning method based on the fusion of body and mind which results in improved posture, flexibility, strength and the transformation of the way a person’s body feels, looks and performs.

There is limited evidence to support the use of Pilates to alleviate lower back pain, improve strength, and prevent elderly people from falling. However, it has not been shown to be effective treatment for any medical condition.

Pilates is different from other exercise program in that it focuses on multiple muscle groups at the same time. Joseph Pilates believed it was important to build a “powerhouse” or core as it is more typically referred to today. The core consists of the muscles that run underneath the shoulder blades, around the rib cage and down the hips and gluteals. Core control is achieved by the integration of the shoulder girdle, pelvis and trunk. Pilates techniques assert that physical energy and movement exerted from the core should coordinate or flow outward to the limbs. All methods are built on controlled movement and muscle control. Because Pilates created every movement with a purpose, each one is vitally important to the success of the whole.

Following are principles of Pilates which are important :

  1. Centering: This concept is defined as physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.
  2. Concentration: If you bring full attention to the exercise and do it with full commitment, you will obtain maximum value from each movement.
  3. Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices. It is all a conscious, deliberate movement that the mind is controlling.
  4. Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.
  5. Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows — using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.
  6. Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one’s flow and concentration as they tend to bang around and suddenly become quite “machine-like” if one loses ones control and flow.
Intensity Level is medium.It’s demanding, but it’s not the kind of workout that always works up a sweat. It’s all about concentration and breathing. But you’ll definitely feel it in your muscles during each exercise.
Areas It Targets :Core: Yes. Your core is the main focus of this workout.
Arms: No. This workout doesn’t specifically target your arms.
Legs: Yes. You’ll use your upper legs to help engage your core.
Glutes: Yes. You’ll use your glutes as you work on moves that stabilize your core.
Back: Yes. This workout focuses on stabilizing and strengthening your back as you strengthen your abs.
The health benefits of Pilates include:

  • improved flexibility
  • increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
  • balanced muscular strength on both sides of your body
  • enhanced muscular control of your back and limbs
  • improved stabilisation of your spine
  • improved posture
  • rehabilitation or prevention of injuries related to muscle imbalances
  • improved physical coordination and balance
  • relaxation of your shoulders, neck and upper back
  • safe rehabilitation of joint and spinal injuries
  • prevention of musculoskeletal injuries
  • increased lung capacity and circulation through deep breathing
  • improved concentration
Is it good for people having  health condition?You can tailor Pilates to your individual needs, so it can be a great addition to your aerobic workout, even if you have health issues like heart disease, high blood pressure, and cholesterol. Check with your doctor first.If you have diabetes, you may need to make some adjustments in your diabetes treatment plan, since adding muscle mass helps your body make better use of glucose. Your doctor can tell you what changes you need to make. Tell your instructor that you have diabetes and particularly if you have any complications such as diabetic retinopathy. You may need to avoid certain Pilates moves.If you have arthritis, a strength-training program such as Pilates is a very important part of your exercise program. Research shows that a combination of aerobic exercise and strength training can help curb symptoms, maintain balance, keep joints flexible, and help you get to and keep an ideal body weight.Thus to conclude we can say that In Pilates the way that exercises are done is more important than the exercises themselves.

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