Pilates With Christine Leads to a healthy Lifestyle
1. What is Pilates?
The Pilates Method is one of the most successful physical conditioning/post-rehabilitative exercise programs since its conception by Joseph Pilates in the 1920’s. By focusing on deep core strengthening and progressive muscle stretching and strengthening, Pilates develops better muscle control, balance, and coordination of movement. Individuals, dancers and athletes worldwide use this method of exercise to enhance their health and fitness goals, improve sports performance, prevent injury, and recover from surgery and/or injury.
2. How can I benefit from Pilates?
Pilates increases core strength tones and flattens abdominal muscles and is designed to re-balance muscle groups to improve posture and alignment.
By coordinating the movement with the breath, Pilates can be relaxing and invigorating, all at the same time!
As you become more aware of alignment and posture and you strengthen your abdominal muscles from the inside out, you will be protecting your lower back from day to day pressures and “microtrauma”, in other words, the smaller stresses due to faulty alignment that can cause big problems over time.
3. What is the difference between Yoga & Pilates?
Both forms of exercise build strength, flexibility, balance and coordination. However, Yoga is based on the Eastern Idea of moving energy through your body. The more freely the energy flows, the healthier and more energetic you feel. Pilates on the other hand is physical conditioning first and foremost, rather than spiritual development. Pilates was developed by Joseph Pilates as a form of rehabilitation. Pilates exercises stretch and strengthen and are unique in their ability to encourage coordination between the muscles that stabilize the body.
4. How often should I do Pilates?
“In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you will have a whole new body.”
– Joseph Hubertus Pilates
To see the results you desire, consistency is the key!
5. What is the difference between Mat Pilates and Equipment Pilates?
- Mat Pilates consists of exercises done on the floor (on a mat) and can be done with or without small equipment (stretch bands, resistance circles, etc.) to add support or increase a challenge. Mat work is an excellent workout and an excellent builder of core strength. Mat Pilates tends to be more challenging to the abdominal muscles as you are moving your own body weight without support.
- Equipment Pilates consists of many exercises utilizing the Reformer, Cadillac, Wunda Chair, and Barrel. The equipment provides additional support necessary to strengthen the abdominal muscles and lower back. Equipment work allows for additional exercise options on the arms, legs, shoulder and hip joints than the mat workout.
6. Will Pilates help me lose weight?
Pilates by design is not intended to be a fast paced, cardiovascular activity. However, your heart rate will stay at a “low-impact” level throughout your workout.
Pilates will increase lean muscle mass which is important for increasing your metabolism.
7. What does Neutral Pelvis mean?
Neutral describes the anatomical state of neutral alignment for the pelvis and the spine. For the spine, “neutral spine” means a slight forward curve of the cervical spine (neck area), a slight backwards curve of the thoracic spine (rib cage area) and again a forward curve of the lumbar spine (lower back area).
“Neutral Pelvis” refers to the position where the ASIS (the Anterior Superior Iliac Spine or the hip bones) and the PSIS (Posterior Superior Iliac Spine) are in the same horizontal plane when standing, and the ASIS and the Pubis Symphisis (the pubic bone) are in the same vertical plane when standing. When lying down, the ASIS and the Pubis Symphisis should be in the same horizontal plane. It is important to note here that almost all women – because of the ability to bear children – deviate slightly from neutral, BUT for Pilates purposes, one should strive for “neutral” as it is written here.
“Neutral” should NOT be confused with one’s natural tendencies. Neutral pelvis and spine are defined above, and the definition of neutral pelvis and spine is the same for all people regardless of their natural postural tendencies or ability to achieve “neutral.” In some cases, it may be challenging to achieve neutral given body type, injury, etc., but the muscles should be engaged to work the body towards neutral.
8. How am I supposed to breathe while doing Pilates?
Pilates encourages deep, fluid breathing, but not “belly breathing” or breathing that inflates the ribcage or elevates the shoulders. Focus on inhaling into the side and back of the ribs, or the lower lobes of the lungs. This will help you NOT elevate the shoulders or inflate the rib cage yet still achieve a full inhale.
NEVER HOLD YOUR BREATH. If you find Pilates breathing difficult at first, you are not alone.
BREATHE. It will come to you if you are patient with yourself.
I encourage “in through the nose and out through the mouth” on the premise that exhaling through the mouth forces a deeper contraction of the abdominals.
9. I have an injury, can I do Pilates?
That all depends on you and your doctor! If you have an injury, only your doctor can tell you whether or not to do Pilates. If you haven’t checked with your doctor, by all means avoid ANYTHING that brings you any discomfort until you have yourself checked out.
10. What if I have to cancel?
You may cancel a class only by calling Christine**.
**Please note that there is a strict 12 hour cancellation Policy. You will be charged in full for the session for any cancellation not made within this period of time.