This class is designed to run as a course as it takes time and practice to become strong in some of the positions used. The exercises are based on the original work of Joseph Pilates, modified to make them suitable and safe for a group exercise situation and combined with other conditioning exercises and relaxation.
The exercises are quite slow and have a very relaxing effect. They are designed to condition the body from the inside out, using mental conditioning with physical training. The goal is to produce a lean lithe physique, correct body alignment and balance, working muscles in a controlled way to harmonise with breathing. The exercises performed in the class will strengthen, through movement, muscles that are needed in everyday life and activities.
Due to the relationship between the muscles of the abdomen and the pelvic floor, participants will find a massive improvement in pelvic floor function through this type of exercise. This is an obvious advantage for women of all ages, with and without children. It is advantageous for men as well who can also suffer stress incontinence, who need a strong pelvic floor to protect the prostrate gland and may suffer impaired sexual function if the pelvic floor is weak.
The muscles in the back and the deep abdominal muscles are vital in creating core stability. Core stability is exactly what it says - a stable and strong centre to our body, vital for postural support and control through our daily life. Good core stability makes us far less likely to suffer back injury.
Sit ups will work some but not all of the muscles needed to flatten the abdominal area. Deep abdominal muscles and the muscles around the waist also need to be worked, meaning we need to do other exercises as well, you will find exercises for the deep abdominals are much easier to incorporate into everyday life. Deep abdominal and oblique (waist) exercises will flatten the abdominals, improve back strength and posture in all participants and are suitable for post menopausal women who are prone to osteoporosis and may damage the spine by doing sit ups.
Pilates based mat work is a non-impact activity. However, many of the exercises and positions are weight bearing and so will help increase bone density and protect against osteoporosis. It is recommended to do other weight bearing activities (walking, aerobics, weight training etc - not swimming or cycling as they are not weight bearing) as well to further protect against osteoporosis.
Pilates based mat work will really improve your shape and muscle tone, particularly around the abdominal area and the gluteals (bottom) but is limited in its calorie burning. If weight loss is a primary goal of your exercise programme, combine this session with other aerobic classes/activities and a healthy eating plan.
This type of session is very suitable for ante and post natal participants as it focuses on muscles which are affected by pregnancy and muscles that, if strengthened, help reduce many minor discomforts of pregnancy. The sessions are suitable for ante natal participants up to about week 20 of the pregnancy. After this many of the positions may become uncomfortable or unsuitable, although there are alternative exercises available, it is difficult to deal with such a specialist situation in a group. The sessions are suitable for post natal participants once they have approval from their midwife or doctor to start exercising and will be very effective in retoning the abdominal and pelvic floor muscles.
This type of exercise is quite slow and takes time and practice to become familiar and comfortable with the moves. Booking for a course and attending each week is the best way to get started. The course will take you through the exercises in a progressive way, increasing in intensity gradually and so allowing you to develop your strength and skills.
The original Pilates method was developed over 90 years ago and has been modified considerably in some areas as a result of modern research into exercise technique. The exercises performed in this session have been modified further for group (rather than one to one) exercise and combined with other conditioning exercises and relaxation. All the exercises are consistent with current good practice and if performed correctly are safe and effective.
You don't really build up a sweat so you may need more layers than normal to keep warm. We hope you enjoy your sessions and would be glad to hear your comments.