Pilates: what is it?
When we talk about Pilates, many people first think of it as a kind of yoga – just without the downward dog pose, or the “Om” at the end of the session. A slow sport, not very tiring and particularly suitable for women: we hear these prejudices – and many others – until today. Pilates exercises, done well, can be extremely challenging and just as effective as a functional training or HIIT unit.
Pilates combines a full-body workout consisting of exercises such as sit-ups, plank (also lateral), standing balance exercises and pelvic raise – with smooth breathing . We combine exhalation with muscle tension, while relaxing the muscle at the same time as inhaling – which has a strengthening effect on the body and a calming effect on the mind. This sport focuses on the center of the body, also called in this context: “the trunk ”. From the ribs to the pelvis, all the muscles of the bust are strengthened through slow but intensive movements.
Joseph Hubertus Pilates is the creator of this sport. He made his name during World War I, when he took sick people to the military hospital to recover more quickly. To this end, he built a sort of large wooden frame with a spring that resembles both a stretching board and a rowing machine. This device, known as the Reformer , is still used today – in its modern form – in many Pilates studios.
What muscles does Pilates work?
If you've ever done Pilates, you've probably heard of the term " trunk " - or " core " in English. It's quite simply the center of the body that you activate when you start the session.
It is in the core that the strength of the body resides. It is not for nothing that Joseph Hubertus Pilates said: “All strength comes from the center of the body. »
The core includes all of the abdominal muscles – front, side and back of the abdominal wall – as well as the pelvic floor and lower back muscles .
Why is Pilates effective? During a Pilates session, you don't train your muscles superficially, you work your muscles in depth. The upper and lower body muscles work at the same time, making Pilates an optimal full-body workout.
Among the other benefits of Pilates:
- You define your muscles and strengthen the entire body without straining the joints.
- You improve your posture.
- You work on your flexibility.
- You prevent possible injuries, especially to the hips and shoulders.
- You develop a better awareness of your own body.
Tip from our editors: for Pilates to be truly effective, ensure a balanced diet rich in proteins and carbohydrates, without forgetting the vitamins and minerals essential to your body. Our Daily Vitamins or our Vitamin Drops give you the daily dose of vitamins you need.
Pilates exercises: the six basic principles
Each Pilates session follows six basic principles that were used by its inventor Joseph Pilates himself. These principles are based on training methods from the Far East, such as those of martial arts and yoga:
- Centralization: trunk stabilization is at the center of the training. Every exercise and movement in Pilates begins with activating the center of the body.
- Breathing: Calm, fluid breathing, synchronized with movements, should ensure sufficient oxygen supply to the muscles.
- Control: Pilates movements are performed slowly, consciously and in a controlled manner. The goal is always to perform the movements technically perfectly, while simultaneously ensuring tension in the core of the body.
- Concentration: In Pilates, the emphasis is on muscle work and breathing. This allows movements to be performed with precision and concentration.
- Precision: each Pilates exercise is performed in a fixed manner with clear instructions. These must be followed as precisely as possible, remaining faithful to the motto “quality and not quantity”.
- Flow of movements: during a Pilates session, we always perform the movements in a flow. Dynamic transitions between exercises and smooth breathing contribute to this. Each participant can determine the rhythm of the movements themselves.
The exercises that await you during a Pilates session are dynamic exercises such as sit-ups, arm and leg raises in a four-legged position or bridge pose with pelvic lift. Posture exercises are also part of it: for example, variations of planks, particularly lateral ones, or forming a V with legs outstretched and torso lying down.
What does an hour of Pilates consist of?
An hour of Pilates generally lasts between 45 and 75 minutes. After a warm-up, the Pilates teacher shows you different exercises and sequences of movements to perform one after the other, which aim to activate the center of the body, while training both the upper and lower parts of the body. body.
Specific breathing exercises, as well as stretching sessions, can also be part of the course. We finish with the cool down to relax the muscles that have been put to the test all hour before.
Pilates is practiced on a yoga mat, using simply the weight of one's own body . Many Pilates teachers incorporate equipment into their sessions. The most common Pilates equipment includes Pilates balls, resistance bands, circles, foam rollers, and balance and resistance domes. These tools bring variety to training, and also help improve fine motor skills, coordination and awareness of one's own body.
If you think it's not intensive enough for you, you can take a special Pilates Reformer class , in which participants train their muscles on the large apparatus, followed by a professional. The prerequisite is to have a certain muscular strength. If you're new to Pilates, it's best to start simply with mat training.
Tip for beginners: you can of course learn Pilates in a studio near you, but also online with video tutorials. However, if you have never done it before, to ensure that you execute the different positions correctly from the start, it makes sense for you to be introduced to the practice by a qualified teacher. This way you avoid unnecessary injuries and continue to enjoy training.
What is the difference between yoga and Pilates?
Although Pilates is based on the basic principles of yoga in the Far East, its teaching is distinctly different.
Here are the main differences between these two sports:
| Yoga | Pilates | |
| Origin | Yoga is considered a philosophical teaching from India and is already several thousand years old. | Pilates is of German origin and was developed at the beginning of the 20th century as a training method to treat war wounded. |
| Breathing | During yoga exercises, breathing is done almost exclusively through the nose. | In Pilates, you generally inhale through your nose and exhale through your mouth. |
| Conduct of exercises | Individual postures (asanas) are held for several breaths or combined into a sequence of fluid movements (flow). | Transitions between Pilates sequences can be smooth, but within each individual exercise, repetitions and times are used where movements are counted. |
| Spirituality | An important part of yoga, in addition to physical fitness exercises, is meditation, concentration exercises and self-reflection. Yoga was originally developed as a way to stay longer in meditation. | Pilates only focuses on mindfulness on the “margins,” so to speak. At the forefront is the development of physical strength in a gentle way. It's all about the core, that is, training the pelvis, abdomen and lower back. |
Tip from our editors: If you don't yet know which yoga or Pilates suits you best, try yogalates , the concept of which is based on a mixture of disciplines, combining the exercises and movements of the two teachings.
Who is Pilates recommended for?
Pilates is suitable for anyone who wants to improve their flexibility, and especially develop their core muscles. Many bodybuilders, martial artists, but also dancers swear by Pilates sessions , as a complement to their main discipline.
Pilates may also be right for you if you're looking for an intensive but calm strength workout that improves your posture and mobility .
In particular, before, during and after pregnancy , Pilates is also a good option for strengthening the pelvic floor .
The Pilates method: our conclusion
- Pilates is a sport that strengthens the entire body in an intense but gentle way.
- Pilates exercises focus on the core of the body, which is constantly active during the session.
- With Pilates you mainly train the deep muscles of the abdomen, pelvic floor and lower back.
- Pilates improves posture, promotes flexibility and strengthens the entire musculoskeletal system.
- Pilates exercises follow six basic principles: Centering, breathing, control, concentration, precision and fluidity of movements.
- Unlike yoga, Pilates does without spiritual elements such as meditation and self-reflection. The emphasis is on physical fitness.
- Pilates is particularly suitable for women before, during and after pregnancy to strengthen the pelvic floor.
