A unique method of body conditioning that focuses on core conditioning to strengthen the abdominals and lower back. Using the science of "contrology," it strengthens and tones muscles, improves posture, provides flexibility and balance, and unites body and mind.
A Quick History
What is Pilates All About?
Pilates works the core, but likely not in the way you expect as you aren't going to get a six-pack. The movements in pilates focus on strengthening the core and elongating rather than bulking muscles. The muscles that are worked are different than the muscles worked in most other exercise and daily movements. Typically the mobilizer/major muscle groups are utilized. Pilates works the stabilizers and balancers. These muscles don't often get a lot of attention, so they often shake during pilates workouts! As an equestrian these muscles are important, so I am glad to be working them specifically.
A 2016 study in the Journal of Sports Medicine and Physical Fitness found that an eight-week pilates training program has a beneficial effect on static balance, flexibility, abdominal muscle endurance, abdominal and lumbar muscle activity.
The principles of pilates are breathing, concentration, control, centering, flow, postural alignment, precision, relaxation, and stamina. Breathing is first and its something that is very distinct about pilates. It is rhythmic with the motions: breathe out with the effort and breathe in with the return. It is also a very specific method of breathing. The inhale expands the ribcage and the exhale activates the core. My mat pilates instructor always says "inhale expanding the ribcage and exhale navel to spine". By bringing the navel to the spine the core (specifically the transverse abdominal muscle) is activated. I touch on this in my posts Breathe Into the PSNS and Comparable Parts, Self-Carriage, and the PSNS. This type of breathing transitions well into the principle of relaxation. I have SO MUCH to cover about pilates and the PSNS (parasympathetic nervous system) that it deserves a separate post entirely. Stay tuned!
Why I Am a Fan
I love the stretches! I can definitely tell I have increased in flexibility a lot since beginning pilates.
The relaxation aspect has been great for me also. Even in my very first mat class it felt amazing. There was relaxing music and the movements and stretching felt so good. Often I get the oddly-satisfying feeling in my head that sometimes happens when I have a cold and my congestion settles just right. It's a soothing and satisfying sensation and I was surprised to repeatedly have it without having congestion.
There are a lot of exercises (such as a side leg series) that focus on upper leg and hip strength and mobility. I know this is a weak area in my body and in my riding. If I miss a few classes then I can quickly feel the difference in my upper legs and hips. This is where it shows up the most in my riding. I am now better able to cue my horse with my leg which is incredibly helpful when working on circles in dressage! Not only can I cue better, but I am more free in my leg motion while riding and can more easily keep my leg both stably underneath me and in contact with my horse effectively. Also, the way the muscles are worked in pilates is very similar to riding. It isn't cardio or weight-lifting. There is a lot of endurance and refinement to the movements that work the muscles in concentrated and precise ways.
The focused and rhythmic breathing during the exercises transfers well into riding also. I am more aware of breathing and more capable of naturally breathing with the movements of my horse. The specific technique of breathing in pilates also benefits my riding. I'm able to properly activate my core and I can definitely feel the difference. Humans and riders have a tendency of pushing our stomachs out rather than pulling our belly button in and activating our core. Also, the core muscles are the easiest muscles to relax consciously (like when your instructor yells "relax!"). That is a problem for a couple of reasons. Without the core activated our balance and bodies aren't as effective in riding and by activating the transverse abdominus (by pulling the belly button to the spine) it actually triggers the PSNS and starts the relaxation cycle.
Differences in Types of Pilates
- Mat Pilates
- This is a very simple method and uses a mat and minimal props such as a block, strap, or roller. Because you are only using your body as resistance you have to focus more on reaching to get the most out of the movements. The movements are also slow and you focus on having control as you perform each exercise. My AM mat class is a good mixture of stretching and exercises that builds new muscles but doesn't cause me to stretch excessively.
- POP Pilates
- This class has a different feel than the other two I have done. The energy is very high and it seems to be less low-impact. It is still a mat class and involves many of the traditional mat pilates movements. I felt like this class incorporated a lot more Barre and Yoga movements and I wasn't laying on my back nearly as much as with the other types. There is a lot less stretching and the movements are faster and require less focus on control.Although it is still a core workout, I rarely attend this class because of the higher impact, intensity, and different focus.
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At Home Mat Pilates Workouts
- A beginner workout video with great explanations as an introduction to pilates. She also has a part 2 video that builds on this one.
- A quick 15-minute workout video that is more challenging.
- My machine pilates instructor, Dr. Samantha Luther, has a number of quick, yet challenging mat pilates workouts on her YouTube Channel.
- I enjoyed this blog post from Dressage Rider Training that includes her favorite mat pilates exercises. She also elaborates even further on the benefits for the equestrian athlete with an emphasis on dressage.
- Lynn McEnepsy (Cowboy Dressage & FEI Dressage judge) has clinics and a workbook "Balanced Rider = Balanced Horse" that is a great resource combining dressage and pilates (including a simple mat workout) if you get the opportunity to learn from her. She encourages those interested to send her a message or email on how to receive her workbook.