Although it long has been favored by the fitness elite, from ballerinia Suzanne Farrell to skater Kristi Yamaguchi, the Pilates Method is a democratic conditioning program.
The regimen, which works by using careful, deliberate movements to improve muscle strength and flexibility, can be adapted for anyone, from the exercise-phobic to pregnant women to those with injuries or disabilities.
That’s why women (and men) disillusioned or bored with conventional exercise are trying Pilates.
A typical session consists of a series of exercises that to the uninitiated may look like a bizarre combination of yoga, calisthenics and stretching. Movements are performed on a mat or with an apparatus that can be adjusted to work every part of the body.
Because Pilates develops strength and flexibility simultaneously, with eccentric, rather than concentric, muscle contractions, muscles look long, lean and taut, not bulky, says Joan Breibart, president of the Institute for the Pilates Method in Santa Fe.
Another key concept behind Pilates is the focus on the body’s “core,” the abdominal and lower back muscles. Every Pilates movement originates there, and many of the exercises are performed on the back, with the spine pressed down.
Emphasis in the Pilates workout is on total concentration, precision and controlled breathing, which reduces stress and tension, Breibart says.
The method was developed by Joseph Pilates, a German bodybuilder and gymnast who devised the regimen during World War I to help rehabilitate wounded soldiers. In 1926 he established a studio in New York that attracted the attention of the dance community. Dancers have remained devotees of the method because it provides body toning and power.
Today about 50 studios around the country teach the Pilates Method, Briebart says, including two in the Chicago area. (Call 312-878-3639 for a Chicago studio; 708-869-6869 for one in Evanston.) The Pilates institute also has produced a $29.95 video for home use. To order, or to find a nearby studio that offers the workout, call or write the institute at 1897 2nd St., No. 28, Santa Fe, N.M. 87501; 505-988-1990.
In the meantime, here are three basic movements from Michele Larsson, the institute’s director of training:
-Single leg stretch (strengthens abdominals and hip flexors):
Lie on the back with head and shoulders rolled up off the floor, spine pressed to floor. Bring right knee into chest, with left hand on the right knee; right hand on the right ankle; left leg is 45 degrees off floor. Change legs and arms, inhaling as you move one knee in, exhaling as you bend the other. Keep abdominals tucked in. Repeat 5 times on each leg, for a total of 10 repetitions.
-Side kick (works outer thighs, hips, buttocks):
Lie on side, supporting head with one hand, with elbow on floor. Legs are straight, but extended slightly in front of the hips. Swing top leg forward and then backward, keeping movement smooth. Do 5 repetitions, then switch sides. Do 5 more reps.
