What is Pilates?

Pilates was invented by Joseph Pilates as a form of physical training and exercise to help injured prisoners of war while he was interned in a camp during World War I.

After the war, Pilates emigrated to the USA where he and his wife set up the first Pilates studio on Eighth Avenue in New York City. Soon the studio and the Pilates Method (which Pilates called “Contrology”) became popular with New York City’s elite, especially dancers who saw the benefits of Contrology to assist with their movement and technique, and to help their bodies recover from the demands of their profession.

Contrology is now more commonly referred to as “Pilates” and is widely recognized as a type of exercise and conditioning which works on strength, flexibility and balance. It helps address postural and muscular imbalances, improving stability, body awareness and reducing the risk of injury. Today’s Pilates exercises include more contemporary adaptations to the original Contrology repertoire, whilst still staying true to the principles developed by Pilates.

What equipment is used in Pilates?

Pilates exercises are done on a mat or on equipment such as the Reformer, Cadillac, Chair and Barrel. Although Pilates equipment can look intimidating and complicated, it isn’t as frightening as it looks! Generally, most exercises involve the use of springs to either provide support or create instability, depending on the exercise intention. These springs may be attached to straps for your hands or feet, or to a moving platform or another moveable device (such as a bar).

If you are working on the mat, most exercises just involve your body weight with no equipment at all (although some equipment - called “props” - may be incorporated into the mat exercises to create instability or additional weight). Props include things like small balls, ankle weights, resistance bands, or the “Magic Circle”.

Is Pilates suitable for beginners and people with injuries or other physical limitations?

Yes! Pilates is suitable for everyone. A Pilates program can be designed to accommodate all levels of fitness and physical abilities. As a low-impact exercise method, Pilates is particularly beneficial for those recovering from injury and for older clients looking to build or maintain strength. Put simply, Pilates can be tailored to accommodate everyone’s individual goals, requirements and abilities.

Is Pilates going to challenge me enough if I am already very active?

Yes! Pilates is often included in the exercise regimes of elite athletes due to benefits it provides which you can’t achieve in a gym alone. It is used by pro-athletes such as Cristiano Ronaldo, the New Zealand Rugby Union team, and LeBron James - just to name a few.

Pilates helps lengthen muscles (whereas weight training can shorten muscles), improves body awareness and control, and increases agility, speed and precision of movement. All of these benefits improve athletic performance and help reduce the risk of injury.

Why should I invest in a private Pilates session rather than just doing Pilates at my local gym?

Group Pilates classes in a gym (or large Pilates studio environment) will not be tailored to your individual requirements and goals, as the instructor will deliver the same class to all participants. Also, given the number of participants, the instructor may not be able to monitor and correct your technique during the class - which can result in bad habits developing and (at worst) result in injuries.

If you are an experienced Pilates participant who just wants to maintain their practice, then group classes may be suitable. However, if you are a beginner, have injuries or other limitations, or if you have specific goals you want to achieve through your Pilates sessions, then private classes are recommended so you can be monitored personally by a properly-qualified and experienced instructor.

If not executed properly, Pilates exercises - like any physical activity - can result in injury or perpetuate (rather than fix) existing injuries. Similarly, poor execution may reduce the effectiveness of the exercise and not deliver the full suite of benefits you want to achieve.

Can men do Pilates?

Yes! Pilates is an excellent form of exercise for men because it assists in addressing many of the limitations inherent in the male body (such as reduced flexibility) and works to correct imbalances that can be caused by “traditionally male” physical activities like strength training. By working the smaller, stabilizing muscles - most notably those which support the spine - Pilates helps improve balance and alignment, which is critical to preventing injury.

How often do I need to do Pilates to get maximum benefits?

Pilates can safely be done every day due to the variety of exercises available and the low-impact nature of the work. However, at a minimum, at least two 60 minute sessions a week in a Studio (using a mix of the equipment, i.e. the reformer, cadillac, etc) is recommended to achieve the greatest benefit.

Given many Pilates exercises can be done with no equipment, you can also supplement your “in-studio” sessions with your own Pilates sessions at home. Once you have developed an awareness of the repertoire and how to execute the exercises safely, you can do many of them yourself at home with just a mat.