Pilates is a form of exercise. It was developed by a German gymnast and circus performer who immigrated to New York in the late 20s, bringing his unusual views of physical exercise and fitness with him. His name was Joseph Pilates.

Ballet dancers investigated its benefits and loved it. So did physical therapists. Later came the glamorous converts--movie stars and personal trainers. Today everywhere from the local Y to the neighborhood church basement offers a class in this method of exercise.

Is Pilates for you?

The method is a combination of muscle toning and strength exercises with an emphasis on flexibility and relaxation and a mind/body method of conditioning that builds strong abdominals, improves posture by stretching and strengthening the spine and muscles.

Inherited body shapes and postural tendencies cannot be changed overnight. However, the Pilates method is highly effective in re-aligning the body and addressing postural weaknesses by targeting small postural muscles on both sides of the spine and strengthening larger muscles and bringing the spine and the body into balance.

And that’s not all. A strong midsection is key to feeling centred and staying well.

Joseph Pilates saw the abdominal area connecting the abdomen with the lower back and buttocks as the powerhouse of the body. The stronger it is, the more powerful and efficient the movement.

The spine, properly aligned, supports and distributes stresses placed on it. Most activities–even the most popular sports–don’t strengthen this area. Joseph Pilates’ method involves the whole body, balancing the use of the large, superficial muscles with the deep endurance muscles.

If you are very strong or weak, injured or in superb shape, a Pilates session is tailored to your needs. Work towards self-education and self-reliance so that you can take away the information you learn in a book or class and use it to your own benefit.

The deeper you get into the work and the more you understand its principles, the more Pilates should expand into other parts of your life. It’s not about compartmentalizing exercise into one or two sessions a week or building up some muscle groups and neglecting the rest. Instead it cultivates an awareness of your spine, posture and everyday movements. This translates into how you lift a child, sit in front of a steering wheel or bang a tennis ball.

Pilates is mental as well as physical work. Start by carving out some time for yourself in a silent, uncluttered room to help you focus. Proper breathing is fundamental and will help relax you and make the movements effortless. The exercises are not repetitious.

On the Mat

Lie on your mat on your back with your knees bent, feet in line with the knees, knees in line with the hips. Stretch your arms down by your thighs. Inhale to lengthen your body along your mat. Exhale to drop your chin and lift head slowly, flexing the upper body. Inhale. Hold the position with your eyes on your thighs. Exhale to return head to the mat. Repeat six to eight times.

You’ll find this different from full sit-ups and crunches, in which the powerful hip flexors aid the movement so you get strong hip muscles and not abdominals. Many rapid repetitions can aggravate lower back pain, neck and shoulders.

Ball Stretch Forward

This is a wonderful rejuvenating stretch from head to toe. Most people love this pose: not only does it open up the upper spine and release the neck muscles but it also gives the sensation of womb-like safety and comfort. Kneel behind the ball and carefully lay your body over it. Keeping the movement small to begin with, roll over the ball, face down. Place your hands a few inches apart on the ground in front of the ball, toes on the ground behind you. (Take care that long hair does not get stuck under the ball as you roll forward.) Go deeper into the stretch so that your head is only one inch from the ground. Breathe deeply and feel your spine release.