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Unfortunately in some circles Pilates is seen as a less effective, less intense workout that doesn't make you ‘ feel the burn’. Firstly, the people who are saying that clearly have not attended one of my Pilates Tempo classes but aside from my subjective opinion there are multiple studies which show the efficacy of a Pilates workout. For example, the results from a study published in the Journal of Bodywork and Movement Therapies showed that Pilates significantly improved core strength by 21.3%, core endurance by 22.8%. So then, if we have subjective opinions and cold hard facts surrounding how effective Pilates is as an exercise method, why is there still this unfortunate stigma around this method? In my opinion, people who have tried Pilates once or twice, or tried a random Pilates video without learning the basic principles and core foundations first are probably not getting much out of their Pilates workout at all. The reason is that Pilates is so form and alignment focused, it works stabilisers and mobilisers and gets into much smaller muscle groups than regular strength training and for those types of movements to be effective they have to be performed with precision. As the old saying goes, “ if it’s easy then it’s probably not Pilates.” We need to look at enhancing each class, each movement within that class and staying consistent with our Pilates practice to really reap the amazing benefits that this unique exercise form has to offer. According to a study published in the Journal of Strength and Conditioning Research, a six-week Pilates training program improved core endurance, hamstring flexibility, and lower body strength in college athletes. So what can you do to reap the most benefits out of your Pilates session and more specifically if those classes are online? 1. Go Back to Basics First and foremost if you are looking to start taking Pilates classes, whatever your reasoning for taking those classes is, be it to improve muscle tone and endurance, reduce back pain, increase flexibility or any of the other number of benefits you can glean from Pilates classes, you first step needs to be some kind of introductory session. Beginners sessions or introductory sessions can happen on a one-on-one basis or a specially designed class or workshop to explain the basic principles and fundamentals of Pilates. No matter your level of fitness, strength or body awareness, Pilates is unique and is riddled with method specific jargon, alignment techniques and form fundamentals. So even if you are a seasoned athlete, a gym regular or a triathlon winner, you need to start with the basics. Even if it's just one or two classes. In Pilates we emphasise quality over quantity. I also always encourage seasoned Pilates clients to go back to the basics every so often, take a beginners class, join in on an introduction workshop. Often one or more of the essential principles gets forgotten during our regular practice and its always good to go back and be reminded of them. You can check out our Introduction to Pilates video 2. Set Intentions Setting intentions is a powerful way to get the most out of your Pilates class. Before each class, take a few moments to reflect on why you're there and what you hope to achieve. Maybe you want to improve your posture, increase your flexibility, or reduce stress. Whatever your goals are, set them as your intentions for the class. This can help you stay focused and motivated throughout the session. It can also help you to stay present while moving through the motions of the class. Ultimately enhancing your workout and ensuring you are getting the most out of each movement. Try to reduce external ‘noise’ and intrusive thoughts and rather focus on each movement, its form, alignment and breath patterns. This mindful approach to movement, and life, can greatly enhance your physical ability but also your mental state. 3. Find the right class for YOU Even if a friend or family member was the one who suggested Pilates to you, it's not to say you will jump into their class. All Pilates studios will have classes that suit a certain client better than other sessions. There are the basic segmentation types such as beginner, intermediate and advanced, but because Pilates is so inclusive ( everyone can do it ) there may be classes such as flexion free workouts for people with osteoporosis, or other spinal conditions. There may also be pre- or post-natal workouts specifically for moms to be or new mommies. All of these various class types will have unique moves designed to enhance the efficacy and reduce the risk of injury for the client the class is looking to serve. So choose wisely, beginner classes are not easy, they are just detailed, and conversely an advanced class will only be effective if form and alignment are correct. Check out my podcast with the Sister Lilian Centre 4. Get Ready When planning for your Pilates class, especially if it’s online, take some time to get all of your ducks in a row before hand. You know yourself so that may take 5 minutes or 30 minutes but give yourself that time so that when the class starts you are able to be relaxed, mindful and intentional during your workout. Arrive a little early, or log on earlier than the time of the class. This allows you to take a few moments to stretch, centre yourself, and connect with your breath before the class begins. This can help you ease into the movements, prevent injury, and set the tone for a mindful and focused practice. If it is an online Pilates class, take a few minutes to set up your space for success. Choose a quiet, distraction-free area with enough room to move around. Roll out your mat or towel, gather any props you might need, and make sure your camera and microphone are working properly. Creating a comfortable and supportive space can help you stay focused and engaged throughout your class. Lastly, wear comfortable, stretchy but form fitting clothing. The comfortable and stretchy are for you, but the form fitting allows the instructor to see what is going on with your body and muscles in each movement which allows us to give you accurate cues and corrections meaning you get the most out of your class. 5. Listen to Your Body and Ask Questions While it's important to push yourself during a Pilates class, it's also important to listen to your body and respect your limits. If a movement feels uncomfortable or painful, don't force yourself to do it. Instead, modify the movement or ask your instructor for guidance. Pilates is all about finding the right balance between challenge and ease, so listen to your body and adjust your movements accordingly. If you're unsure about a movement or need clarification on a technique, don't hesitate to ask your instructor for help. Pilates instructors are trained to guide and support their students, so take advantage of their expertise. Asking questions can help you deepen your understanding of Pilates and get the most out of each class.You can also ask for modifications if you need it, your instructor wants you to have a safe and effective practice, and they're there to support you. 6. Stay Consistent As humans, and more specifically, in the current age of instant gratification and information, products and whatever else we want at our fingertips, people are generally looking for the ‘quick fix’ or ‘easy way out.’ Even if that's not you and you do understand that changing your body whether that means getting leaner, stronger, more supply etc. takes time, sometimes we can begin to be impatient when we believe things are taking too long. For any fitness, lifestyle or any undertaking for that matter, change takes time, but it also takes consistency and dedication. Doing the odd class here and there is probably not going to result in many changes, if any. Having a regular, committed practice of two to three days ( or even more if possible ) a week is almost guaranteed to start to show results. In fact Joe himself has a famous quote on the matter: “ In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference, and in 30 sessions you'll have a whole new body” This point may be even more challenging when you are taking classes virtually, although it shouldn't be. While the benefits of taking online Pilates classes is the flexibility and convenience they offer. This can also make it easy to skip classes or lose motivation. To stay accountable and motivated, try to schedule your online Pilates classes in advance and commit to attending them. You may also want to connect with other Pilates enthusiasts online or join a virtual Pilates community to stay inspired and connected. Like Inspired Movements member chat group or join one of our programs with regular interaction between everyone doing the same program, plus me as a virtual coach. 7. Have Fun Lastly, don't forget to have fun! Pilates is a challenging but rewarding exercise system that can bring joy and vitality to your life. Enjoy the process, connect with your fellow students, your instructor and celebrate your progress. Pilates is not just a workout, but a way of life that can enhance your physical and mental health in countless ways. Getting the most out of your Pilates class requires effort, focus, and consistency. By setting intentions, focusing on breath, staying present, listening to your body, staying consistent, asking questions, and having fun, you can enhance your Pilates practice and reap the many benefits of this wonderful exercise system.

So you've heard the name, you've seen that Instagram post and maybe you've even tried out a class or two but do you really know what Pilates is or how it came to be? Pilates is a physical fitness system that has become increasingly popular in recent years. Developed by Joseph Pilates in the early 20th century, the Pilates method is a form of exercise that focuses on building strength, flexibility, and control in the body. Pilates is different from other forms of exercise in that it emphasises the connection between the mind and body, and encourages practitioners to move with awareness and intention- sometimes referred to as “The Thinking Man’s” exercise Joseph Pilates believed that physical fitness and mental wellbeing were closely linked, and that his method of exercise could benefit both ( if not all ) aspects of a person's health. He created a system of exercises that were designed to work the entire body, with a particular emphasis on strengthening the core muscles of the body and were intended to be performed with precision, control, and concentration, with a focus on quality of movement rather than quantity of repetitions. The History of Pilates Joseph Pilates was born in Mönchengladbach, Germany, in 1883. As a child, he suffered from various health problems, including asthma and rickets, which led him to become interested in physical fitness and health. He began to study various forms of exercise, including yoga, martial arts, and gymnastics, and became an accomplished athlete. In 1912, Joseph Pilates moved to England, where he worked as a professional boxer, circus performer, and self-defence instructor. During World War I, he was interned as an enemy alien on the Isle of Man, where he began to develop his unique method of physical exercise. Pilates created a system of exercises that focused on strengthening the core muscles of the body, including the abdominals, back, and hips, in order to improve overall physical fitness and mental wellbeing. After the war, Joseph Pilates returned to Germany and opened his first studio in Berlin. He called his method "Contrology," because he believed that it required a high degree of mental and physical control. In 1926, Joe immigrated to the United States and opened a studio in New York City. His method quickly became popular among dancers and celebrities, and he worked with many famous clients, including George Balanchine, Martha Graham, and the actor Jose Ferrer. Pilates continued to develop and refine his method throughout his life, and he wrote several books on the subject, including "Return to Life through Contrology" and "Your Health." At the time of his death, Pilates was still relatively unknown outside of a small community of dancers, athletes, and fitness enthusiasts in New York City, where he had established his studio. After his passing, his wife Clara continued to teach his method and train new instructors, but the Pilates method remained a niche practice for several decades. It wasn't until the 1990s and early 2000s that Pilates began to gain mainstream popularity, as celebrities like Madonna and Jennifer Aniston publicly endorsed the method and Pilates studios began popping up in cities across the world. As Pilates grew in popularity, it also evolved, with new variations and adaptations of the method being developed by different instructors and schools of thought. The legacy of Joseph Pilates lives on through the millions of people who practise his method and benefit from its many benefits. And there are just that - millions. In fact according to Globe News Wire “According to the latest report published by Research Dive, the global pilates and yoga studios market is predicted to rise at a tremendous CAGR of 10.0%, in the 2021-2028 timeframe.” Namrata Purohit also shares in a recent article, “Mind-body exercises will continue to rule through 2023, just as it did in 2022. According to a popular fitness report and study of 2022, Pilates was one of the most popular forms of exercise in 2022 and there was an increase of 38 per cent from 2021 to 2022. We expect there to be an even higher rise in the following year.” So what is Pilates ? Pilates exercises are typically performed on a mat or using specialised equipment, such as the Pilates Reformer, Cadillac, or Wunda Chair. The exercises are designed to be low-impact and gentle on the joints, while still providing a challenging workout that can be tailored to a practitioner's individual needs and abilities. The Pilates method emphasises the importance of proper alignment and posture, as well as the integration of breath with movement. Practitioners are encouraged to focus on their breath as they perform each exercise, using the inhalation and exhalation of air to facilitate movement and improve circulation. By focusing on the breath, practitioners are able to deepen their connection between the mind and body, and achieve optimised muscle function, body awareness and connection. There are many benefits to practising Pilates, including improved core strength, flexibility, balance, and posture. Pilates is also an effective way to reduce stress and anxiety, as well as to improve overall mental wellbeing. The low-impact nature of Pilates makes it a safe and effective form of exercise for people of all ages and fitness levels, and it can be adapted to meet the specific needs of individual practitioners. Pilates is an effective way to improve physical fitness, mental wellbeing, and overall quality of life, and its low-impact nature makes it accessible to people of all ages and fitness levels. By practising Pilates with intention and awareness, practitioners can develop a deeper connection between the mind and body, and achieve greater strength, flexibility, and control. In addition to the physical benefits of Pilates, many practitioners also report improvements in their mental wellbeing as a result of the method. The focus on concentration, control, and mindfulness can help to reduce stress and improve overall mental clarity and focus. There are many different Pilates exercises, each with its own specific focus and benefits. Some of the most common exercises include: The Hundred: This exercise is performed lying on the back, with the legs in a tabletop position and the arms extended at the sides. The practitioner then pumps the arms up and down while inhaling and exhaling, for a total of 100 beats. The Hundred is a challenging exercise that helps to improve the strength and endurance of the abdominals and arms. The Roll Up: This exercise is performed lying on the back, with the arms extended overhead and the legs straight out in front. The practitioner then rolls up into a sitting position, using the abdominals to lift the upper body. The Roll Up is a great exercise for improving the flexibility of the spine and strengthening the abdominals. The Swan: This exercise is performed lying on the stomach, with the arms extended at the sides and the legs straight out behind. The practitioner then lifts the upper body off the mat, using the muscles of the back and arms. The Swan is a great exercise for improving posture and strengthening the muscles of the upper back. The Single Leg Circles: This exercise is performed lying on the back, with one leg extended straight up towards the ceiling and the other leg straight out on the mat. The practitioner then circles the extended leg in one direction, and then in the other direction, using the muscles of the hip and thigh. The Single Leg Circles are a great exercise for improving flexibility and control in the hip joint. The Teaser: This advanced exercise is performed lying on the back, with the legs extended straight out in front and the arms extended overhead. The practitioner then lifts the legs and upper body up off the mat, reaching the arms towards the toes, creating a V shape with the body. The Teaser is a challenging exercise that requires strength and control in the abdominals, back, and hip muscles. These are just a few examples of the many exercises that make up the Pilates method. Try one of our classes to find out about the rest of them and make Pilates your 2023 fitness goal. Or if you want to read more this is one of my favourite articles written about Pilates.