Pilates, what's it all about

The Pilates Method was developed more than 75 years ago by German inventor Joseph H Pilates (1880-1967). Much like Bruce Lee, Joseph Pilates saw the strengths in a wide variety of exercise regimes. He combined the mental focus and specifics of yoga breath control with the physicality of a wide variety of sports, including ballet, gymnastics and bodybuilding, into what is now known as the 'Pilates Method'.

At the Pilates Academy we continue the 'integrated approach' in our pilates programmes. Practiced faithfully, Pilates will re-create your mind-body connection. It will break the bad postural habits you have learned, and reteach your body correct form and freedom of movement.

Renown as a proven toning and conditioning technique, the Pilates Method focuses on strengthening and lengthening muscles without forcing them; it delivers impressive results for all ages and bodies from the first time user to the top athlete, from back-pain sufferers to those who need release from stress.

How will it change your body?

The results will be: better posture, improved function and mobility, increased strength and flexibility of your 'core' (abdomen and lower back muscles), improved lung capacity and circulation through deep, healthy breathing, and a greater balance and control of your body that spills over into other areas of your life.

Pilates releases your joints by retraining your muscle recruitment patterns.

It is a balanced blend of strength and flexibility training that improves posture, reduces stress and creates long, lean muscles without bulking up.

The focus in Pilates is on quality of movement rather than quantity, which makes one feel invigorated rather than exhausted after a session. Pilates takes a balanced approach so that no muscle group is overworked and the body works as an efficient, holistic system in sport and daily activity.

In short --Pilates will re-train your body!

The Pilates (puh-lah-tees) method of body conditioning concentrates on the deep muscles to achieve balance, suppleness and grace of movement. Through a series of specific, flowing and repetitious full-body movements, Pilates will strengthen and tone your whole body, ensuring muscles become longer and leaner. Most importantly, however, it will improve your postural alignment and breathing; and increase your body awareness.

From a competitive sports perspective, Pilates compliments all sports training and can significantly aid in gaining better athletic performance.

How often do you need to practice?

Ideally, two to three times a week (three being ideal!) but we understand people lead very busy lives so twice is more realistic!

Joseph Pilates is quoted as saying: "Ten sessions and you'll feel better; 20 sessions and you'll look better; 30 sessions and you'll have a better body". It's true.

The first change you'll start to see is a slimming effect around your waist and hip area, and then progressively, changes to your whole body.

Are there any age restrictions?

No. There are no age restrictions. Our clients range from age 16 to 60+.

The 'Active 8' Principles

Pilates is built around eight basic principles:
1. Concentration
2. Contol
3. Centring
4. Breath
5. Alignment
6. Fluidity
7. Stamina
8. Relaxation

Today, the world's best-kept fitness secret is no longer used solely by ballet dancers, but by sports stars like Wimbledon tennis champion Pat Cash, film stars like Hale Berry, Courtney Cox, Nicole Kidman and Jodie Foster and even the Australian rugby team!

Muscles that make up the 'core'

(TA)Transverse Abdominal: These are the corset -like muscles that wrap around the centre of your body.

Multifidus Muscles: These run down the length of your spine and link small groups of vertebrae together. The can block or create movement.

The Pelvic Floor: This is one you will learn to activate and draw upwards. Think of it as a 'sling' of muscle that runs from the front of pelvis or 'pubic bone', to the 'tail bone'.

The Diaphragm: This is the muscle that lies below the ribcage and helps us to breath in and breath out.

Neutral Spine: Pilates works with neutral spine. This is the position between hyperextension and an unnaturally flat back, that allows for the natural arch of your lower spine (this should be a space just big enough to allow your fingertips to slide underneath). There should be no tension in the legs, chest, or back.

Basic Guidelines to help you:

The 30% Contraction: Research has shown the most effective way to train and condition the TA and pelvic floor muscles without fatiguing them in a one hour session, is to contract them at 30% of their maximum strength.

The Elevator Image: To activate your pelvic floor, think of it as an elevator. Right now, as you're reading this, it's sitting at ground floor. As you breath out, draw the elevator (sling) up as far as you can go to the tenth floor. Now, as you breathe in, slowly release it half way to the fifth floor, and now a little further to the third floor. This 3rd floor, is the level of exertion and control that you will need to develop and maintain. Practice this by yourself, going back up to the 10th floor, then down the ground floor, then to the 5th, then ground floor, then 3rd and back down.

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