About Pilates for Skeptics

When we see all the benefits of Pilates listed one after another, it might seem a bit like the latest miracle device from a teleshopping channel. Countless benefits, from posture to memory, Pilates simply does everything… But what compels us to believe them unconditionally? How can Pilates be useful when most of the exercises are performed lying on the floor?

Heavy weights, high inclines, speed… These are what it takes for a workout to be successful. Floor exercises are for the weak and the sick. At least, that's what we thought for a long time.

The truth, however, is different. Pilates, when performed correctly, truly offers a wealth of benefits. These include posture, flexibility, bone density, muscle endurance, and so on.

It almost seems too good to be true. But so that it's not just about what Pilates *can* do, let's look at what it *cannot* do:

• Pilates is *not* a cardiovascular (aerobic) exercise. Your heart rate may increase somewhat, but it will not reach the level it does during aerobic exercises.
• Pilates *cannot* replace strength-building exercises. Although it works the core muscles, it does not achieve the intensity of, for example, weightlifting.
• Pilates is *not* a calorie-burning exercise routine. According to research, a 50-minute beginner-level Pilates session burns 175 calories, while an advanced-level session burns 250 calories.

Pilates therefore works best when combined with aerobics, strength-building exercises, and flexibility-enhancing exercises (such as yoga). The question arises: if you have to do these exercises anyway, why add Pilates? Let's explain the benefits of Pilates that cannot be achieved with other exercises through a simple example.

Sit up straight, in a comfortable position. Place both thumbs on your abdomen, then cough a few times. You can feel your abdominal muscles contract. Keep your fingers on your abdomen, and take a deep breath through your nose. As you exhale, open your mouth slightly and release the air as forcefully as possible (but slowly!) so that it makes a sound (we are looking for a "whoosh" or "hiss" sound). The same muscles contracted as when you coughed. This musculature is the transverse abdominis, which acts as the body's corset. As these muscles strengthen, the abdomen becomes flatter and firmer. The deep, audible breathing (which we just tried) works the transverse abdominis muscles in a way that other exercises cannot. Every Pilates exercise engages these muscles, which is why it is so effective in strengthening the core.

If performed correctly and with sufficient concentration, Pilates is not easy – even for the most fit. To perform the exercises correctly, you need to pay attention to the following:

1. Correct breathing. Pilates himself said: "If you follow no other instruction, you must learn to breathe correctly." With the deep breathing described above, we can strengthen the transverse abdominis. When inhaling, the chest should expand, not the abdomen. The abdomen should remain tense and flat at all times (as if wearing a corset). This will also engage the core muscles.
2. Concentrate on keeping the shoulders as far away from the ears as possible, and pulling the lower tips of the shoulder blades towards the spine.
3. Keep the spine straight. The neck and head should follow the natural curve of the spine at all times.
4. Concentrate on every single movement. Feel the movement initiating from your core.
5. Practice control. Do not move with momentum. Movements should be performed slowly and with control.
6. Stabilize the body. If you truly focus on the core, your body will not slide or tip over during exercises performed lying, sitting, or kneeling.
7. Know your limits. Working harder and with more momentum does not mean you will get further. If you rush the exercises, you will not perform them correctly. Similarly, if you are a beginner, do not attempt the most difficult exercises; instead, focus on mastering the basics.

These are the basic facts about Pilates. Even skeptics can see that it is not a miracle cure that will magically transform us after one session. Like all forms of exercise, Pilates has its own advantages and disadvantages, but if we pay attention to performing the exercises correctly, we can truly experience the benefits after just a few hours.