Pilates CKT at Topping Rose House

Classical Pilates is a method of exercise developed by Joseph Pilates in New York City in the 1920’s. Calling it Contrology, he created 34 master exercises that strengthen and control the abdominals, restore posture, and bring back natural coordination. There is a sequential order to the exercises that includes flexion, extension and rotation at specific points. Exercises can be performed on the Mat as well as on apparatus including the Reformer, Cadillac, Tower, Chair and Ladder Barrel. Some of the movements may look simple, but there is a specific technique for each exercise with an ideal form we aspire to achieve. It is challenging but fun and bodies commonly feel great and energized after practicing. 

The method draws upon 6 fundamental principals to achieve results through the best form possible. They are not limited in scope to just pilates and provide a strong foundation to build upon in your daily life and activities.

Breath: inhale to bring fresh oxygen to the muscles, stretch the lungs and lengthen or extend in the exercise; and fully exhale to empty the lungs of stale air often on exertion or flexion in the exercise.

Concentration: exercises are executed with focused concentration as the mind tells the body what to do.

Control: Exercises are performed diliberately from the center with focus so you are in control of the movement. Do not let habit or gravity take over. The “Art of Contrology”.

Centering: all work starts from and is sustained through the center, also called the “powerhouse”.

Flow: movement should flow through the succession exercises with efficient transitions leading from one to the next.

Precision: each exercise was designed with a clear structure, specific form and goal to achieve the full benefit. Quality over quantity.

The more you practice the more you will exhibit the 6 principals, and the better you will perform the exercises and derive the associated benefits.

What are the benefits I can expect to get from Pilates?

The most common benefits clients refer to include a stronger core, improved posture, flexibility and mind-body connection.

Clients will often comment that they “feel taller, leaner, and stronger” and “have more body awareness when moving”.

How do I get started?

Taking some private sessions with an instructor that is certified in classical Pilates and understands your individual goals and needs is an ideal way to start. You can also practice Pilates mat exercises at home or in group classes, but it can be difficult to know if you are doing the exercises correctly, especially in the beginning. I love teaching Group classes and they offer a great balanced workout, but it will not be specific to your level or individual needs, so it is helpful to have some private sessions under your belt first. Some clients only take private sessions, some only take group classes, and some take both. See what works best for your practice.

How often should I practice?

The more the better, but it really depends on what works for you and your schedule. Two to three sessions a week is really helpful to build strength, flexibility and advance your practice, but some clients practice once/week, and some just once in a while.

How is Pilates different from Yoga?

There are many possible responses to this question, but from my perspective, Pilates has an emphasis on strengthing the core, it is a singular defined system and order of exercises, and has more focus on movement instead of holding positions. The method of breathing is often different and Pilates does not have an aspect of meditation where you try to empty the mind. It requires focus and concentration. Both offer many health benefits and improved flexibility with practice, and many clients practice both.

Was Pilates developed for dancers?

No. Joseph Pilates created the method for everyone for disease prevention, health and fitness. He opened his studio on west 57th street in the same building with many dance studios and the New York City ballet. Dancers typically practice Pilates to limber up before practice, rehabilitate from injuries, and to uniformly build strength without creating bulky muscle groups. According to Romana Kryzanowski, one of his protégés, Joe did not really like training dancers and felt that they were always changing his method. Models often practice Pilates for the lean physique it can provide without adding bulk.

Is Pilates a form of physical therapy?

No. Doctors and physical therapists often recommend Pilates to patients with various body limitations, discomfort and injuries, but it is a method of exercise not to be confused with physical therapy. Practicing can alleviate imbalances, and provide a stronger core and better posture to help support the back, but Pilates is movement and exercise, not a treatment. It is important to discuss pain or discomfort with your doctor, get a diagnosis, and get clearance to practice Pilates along with recommendations for what to focus on and what to avoid. It is very common that clients practicing Pilates have done this and have one, or several, issues they are working through.

Are there any age limitations when doing Pilates?

No. Every body is unique and Pilates is for everyone. As Uncle Joe said “You are only as old as your spine is flexible”.

Is Pilates enough to make me fit or should I also be doing cardio?

Most clients find Pilates challenging on day 1 and will sweat to some degree during a session. While Pilates connects breath to movement and can expand aerobic capacity, for most individuals it does not feel like an intense cardio workout and your heart will likely be beating faster in a cardio class than in your Pilates session. Many clients in NYC and the Hamptons do both Pilates and cardio classes. I can relate to this! I love dance cardio but my body feels completely different after doing Pilates then it does after doing a cardio class. You may find yourself doing more Pilates and less cardio over time. I often hear clients say that they are so tight and sore from XYZ class that it is counter productive to their practice. Moderation! Do what you love and listen to your body.