Pilates

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This article is about the physical fitness system. For its inventor, see Joseph Pilates.
For the Roman governor, see Pontius Pilate. For similar words, see Pilate
(disambiguation) and Pilatus.
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Pilates (/pɪˈlɑːtɪz/;[1] German: [piˈlaːtəs]) is a physical fitness system developed in the early

20th century by Joseph Pilates, after whom it was named. Pilates called his method
"Contrology".[2] It is practiced worldwide, especially in Western countries such
as Australia, Canada, the United States and the United Kingdom. As of 2005, there
were 11 million people practicing the discipline regularly and 14,000 instructors in the
United States.[3]
Pilates developed in the aftermath of the late 19th century physical culture of exercising
in order to alleviate ill health.
A study undertaken by the Australian Federal Government was published in
2015 [4] based on research up to 2013. The conclusion of this review was that there was
only limited evidence to support the use of Pilates to alleviate problems such as lower
back pain.[5] A new review, the Natural Therapies Review 2019-20, has been
commissioned to determine if Pilates (and other natural therapies) are effective, using
up to date research.[6] Whilst the 2015 Review looked at 13 studies, the Pilates Alliance
of Australasia has submitted over 400 studies related to the effectiveness of Pilates. [7]
 Contents

 1Brief description
 2History
 3Principles
o 3.1Breathing
o 3.2Concentration
o 3.3Control
o 3.4Centering
o 3.5Flow
o 3.6Postural alignment
o 3.7Precision
o 3.8Relaxation
o 3.9Stamina
 4Effectiveness
 5Legal status
 6Comparison with yoga
 7See also
 8References
 9Further reading
 10External links

Brief description

Pilates teacher using verbal and tactile feedback to ensure proper form

In his book Return to Life through Contrology,[2] Joseph Pilates presents his method as

the art of controlled movements, which should look and feel like a workout (not a
therapy) when properly manifested. If practiced with consistency, Pilates improves
flexibility, builds strength and develops control and endurance in the entire body. [8] It puts
emphasis on alignment, breathing, developing a strong core, and improving
coordination and balance. The core, consisting of the muscles of the abdomen, low
back, and hips, is often called the "powerhouse" and is thought to be the key to a
person's stability.[9] Pilates' system allows for different exercises to be modified in range
of difficulty from beginner to advanced or to any other level, and also in terms of the
instructor and practitioner's specific goals and/or limitations. Intensity can be increased
over time as the body adapts itself to the exercises. [8]

History
Pilates was developed by Joseph Pilates, from Mönchengladbach, Germany. His father
was a gymnast and his mother a naturopath.
During the first half of the twentieth century, he developed a system of exercises which
were intended to strengthen the human mind and body. Pilates believed that mental and
physical health were interrelated.[10]
In his youth he had practiced many of the physical training regimens available in
Germany, and it was from these he developed his own method. It has clear connections
with the physical culture of the late nineteenth century, such as the use of
special apparatuses and claims that the exercises could cure ill health. It is also related
to the tradition of "corrective exercise" or "medical gymnastics" as typified by Pehr
Henrik Ling.
Pilates said that the inspiration for his method came to him during World War One, while
he was being held at the Knockaloe internment camp on the Isle of Man.[11] He
developed his method there for four years, working on his fellow internees. [11]

Pilates reformer class

Joseph Pilates accompanied his method with a variety of equipment, for which he used
the term "apparatus". Each apparatus was designed to help accelerate the process
of stretching, strengthening, body alignment and increased core strength started by the
mat work. The best-known and most popular apparatus today, the Reformer, was
originally called the Universal Reformer, aptly named for "universally reforming the
body". Eventually Pilates designed other apparatus, including the Cadillac, Wunda
Chair, High "Electric" Chair, Spine Corrector, Ladder Barrel and Pedi-Pole. [10]
Pilates published two books related to his training method: Your Health: A Corrective
System of Exercising That Revolutionizes the Entire Field of Physical Education in
1934, and Return to Life Through Contrology in 1945.
His first students went on to teach his methods, including: Romana Kryzanowska, Kathy
Grant, Jay Grimes, Ron Fletcher, Mary Bowen, Carola Treir, Bob Seed, Eve Gentry,
Bruce King, Lolita San Miguel, and Mary Pilates, Joseph's niece. Contemporary Pilates
includes both the "Modern" Pilates and the "Classical/Traditional" Pilates. Modern
Pilates is partly derived from the teaching of some first generation students, while
Classical Pilates aims to preserve the original work as Joseph Pilates taught it.

Principles
A number of versions of Pilates are taught today and the majority are based on up to
nine principles.[9] Frank Philip Friedman and Gail Eisen, two students of Romana
Kryzanowska, published the first modern book on Pilates, The Pilates Method of
Physical and Mental Conditioning, in 1980 and in it they outlined six "principles of
Pilates".[12] These have been widely adopted—and adapted—by the wider community.
The original six principles were concentration, control, center, flow, precision, and
breathing.
Breathing

One leg stretch, a classic Pilates movement

Breathing is important in the Pilates method. In Return to Life, Pilates devotes a section
of his introduction specifically to breathing "bodily house-cleaning with blood
circulation".[13] He saw considerable value in increasing the intake of oxygen and the
circulation of this oxygenated blood to every part of the body. This he saw as cleansing
and invigorating. Proper full inhalation and complete exhalation were key to this. [12] He
advised people to squeeze out the lungs as they would wring a wet towel dry. [2] In
Pilates exercises, the practitioner breathes out with the effort and in on the return. [12] In
order to keep the lower abdominals close to the spine, the breathing needs to be
directed laterally, into the lower rib cage. Pilates breathing is described as a posterior
lateral breathing, meaning that the practitioner is instructed to breathe deep into the
back and sides of his or her rib cage. When practitioners exhale, they are instructed to
note the engagement of their deep abdominal and pelvic floor muscles and maintain this
engagement as they inhale. Pilates attempts to properly coordinate this breathing
practice with movement.
Concentration
Pilates demands intense focus, the way that exercises are done is more important than
the exercises themselves.[12]
Control
Pilates-hundred-sata

"Contrology" was Joseph Pilates' preferred name for his method, and it was based on
the idea of muscle control.[12] All exercises are done with control, the muscles working to
lift against gravity and the resistance of the springs and thereby control the movement
of the body and the apparatus.[12]
Centering
For practitioners to control their bodies, they must have a starting place: the center. The
center is the focal point of the Pilates method. [12] Many Pilates teachers refer to the group
of muscles in the center of the body—encompassing the abdomen, lower and upper
back, hips, buttocks, and inner thighs—as the "powerhouse". All movement in Pilates
should begin from the center and move outward to the limbs.
Flow
Pilates aims for elegant economy of movement, creating flow through the use of
appropriate transitions. Once precision has been achieved, the exercises are intended
to flow within and into each other in order to build strength and stamina. In other words,
the Pilates technique asserts that physical energy exerted from the center should
coordinate movements of the extremities.[12]
Postural alignment
Using correct posture while doing Pilates exercises improves safety by correcting
muscle imbalances and optimizing coordination. [9]
Precision
Precision is essential to correct Pilates.[2] The focus is on doing one precise and perfect
movement, rather than many halfhearted ones. Here Pilates reflects common physical
culture wisdom, gaining more from a few energetic efforts than from many listless ones.
[14]
 The goal is for this precision to eventually become second nature and carry over into
everyday life as grace and economy of movement. [2]
Exercising on Pilates blocks

Relaxation
Correct muscle firing patterns and improved mental concentration are enhanced with
relaxation.[9]
Stamina
With increased precision, motion becomes more efficient so there is less stress to
perform the exercises.[9]

Effectiveness
In 2015 the Australian Government's Department of Health published a meta study
which reviewed the existing literature on 17 alternative therapies including Pilates, in
order to determine if any were suitable for being covered by health insurance. The
review found that due to the small number and methodologically limited nature of the
existing studies, the effectiveness of Pilates is uncertain. [15] Accordingly, in 2017, the
Australian government named Pilates a practice that would not qualify for insurance
subsidy, saying this step would "ensure taxpayer funds are expended appropriately and
not directed to therapies lacking evidence". [16]
For the treatment of lower back pain, low quality evidence suggests that while Pilates is
better than doing nothing, it is no more effective than other forms of physical exercise. [17]
[5]
 There is some evidence regular sessions can help with the conditioning of the
abdominal muscles of healthy people, when compared to doing no exercise. [18] There is
no good evidence it helps improve balance in elderly people. [19]

Legal status
Pilates (the therapy version) is not professionally regulated. [20]
In October 2000 "Pilates" was ruled a generic term by a U.S. federal court, making it
free for unrestricted use.[21] The term is still capitalized in writing, due to its origin from
the proper name of the method's founder.[22]
As a result of the court ruling, the Pilates Method Alliance was formed as a professional
association for the Pilates community. Its purpose was to provide an international
organization to connect teachers, teacher trainers, studios, and facilities dedicated to
preserving and enhancing the legacy of Joseph H. Pilates and his exercise method by
establishing standards, encouraging unity, and promoting professionalism. [23]

Comparison with yoga

Modern yoga, like Pilates, is a mind-and-body discipline, though yoga classes are more
likely to address spiritual aspects explicitly. Some poses are similar in the two
disciplines; for example, open leg balance closely resembles Navasana, boat pose; roll
over is similar to Halasana, plough pose; and swan and push-up are essentially
identical to Bhujangasana, cobra pose and Chaturanga Dandasana, low plank pose,
respectively. Both disciplines develop strength, flexibility, and fitness. Pilates, however,
emphasises core strength where yoga emphasizes flexibility. [24]

See also
 Squatting position

 Yoga

 Meditation

 Calisthenics

References
1. ^ "Pilates – pronunciation of Pilates by Macmillan
Dictionary". Archived from the original on 8 November 2012.
Retrieved 8 July  2012.
2. ^ Jump up to:a b c d e Pilates, Joseph (1998) [1945]. Pilates' Return to Life
through Contrology. Incline Village: Presentation Dynamics. pp. 12–
14.  ISBN  978-0-9614937-9-0.
3. ^ Ellin, A. (21 June 2005).  "Now Let Us All Contemplate Our Own
Financial Navels".  New York Times. Archived from the original on 17
April 2009. Retrieved  2007-09-20.
4. ^ 2015 Natural Therapies review
5. ^ Jump up to:    Yamato TP, Maher CG, Saragiotto BT, Hancock MJ,
a b

Ostelo RW, Cabral CM, Menezes Costa LC, Costa LO (2015). "Pilates
for low back pain".  Cochrane Database of Systematic Reviews.  7 (7):
CD010265. doi:10.1002/14651858.CD010265.pub2.  PMID  26133923.
6. ^ Natural therapies review 2019-20
7. ^ NTREAP research studies submission
8. ^ Jump up to:    Mayo Clinic Staff (2012). "Pilates for Beginners: Explore
a b

the Core of Pilates". Mayo Clinic. Archived from the original on 2012-

09-18. Retrieved 2012-11-04.
9. ^ Jump up to:a b c d e Houglum, Peggy (2016).  Therapeutic Exercise for
Musculoskeletal Injuries(4th ed.). Human Kinetics. pp.  297–
299.  ISBN  9781450468831.
10. ^ Jump up to:a b Lange, Claudia; Unittham, Viswanath; Larkham, Elizabeth;
Latta, Paula (April 2000).  "Maximizing the benefits of Pilates-inspired
exercise for learning functional motor skills". Journal of Bodywork and
Movement Therapies.  4 (2): 99–
108.  doi:10.1054/jbmt.1999.0161. S2CID  16289816.
11. ^ Jump up to:a b "Joseph Pilates - Knockaloe - Isle of
Man".  www.knockaloe.im. Archived from the original on 20 October
2017. Retrieved  8 May 2018.
12. ^ Jump up to:a b c d e f g h Philip Friedman and Gail Eisen (2004). The Pilates
Method of Physical and Mental Conditioning. pp. 13–16.
13. ^ Return to Life, p. 12ff
14. ^ Barnarr MacFadden, Muscular Power and Beauty, chap VI, p. 47
 15. ^ Baggoley C (2015). "Review of the Australian Government Rebate
on Natural Therapies for Private Health Insurance"  (PDF). Australian
Government – Department of Health. pp. 110–118. Archived from  the
original  (PDF)  on 26 June 2016. Retrieved  12 December2015. Lay
summary –  Gavura, S. Australian review finds no benefit to 17 natural
therapies. Science-Based Medicine. (19 November 2015).
16. ^ Paola S (17 October 2017). "Homeopathy, naturopathy struck off
private insurance list". Australian Journal of Pharmacy.
17. ^ Lim EC, Poh RL, Low AY, Wong WP (2011).  "Effects of Pilates-
based exercises on pain and disability in individuals with persistent
nonspecific low back pain: a systematic review with meta-analysis".  J
Orthop Sports Phys Ther. 41 (2): 70–
80.  doi:10.2519/jospt.2011.3393. PMID 20972339.  S2CID 6629951.
18. ^ Campos RR, Dias JM, Pereira LM, Obara K, Barreto MS, Siva MF,
Mazuquin BF, Christofaro DG, Fernandes RA, Iversen MD, Cardoso
JR (2015). "The effect of the Pilates method on the physical
conditioning of healthy subjects: a systematic review with meta-
analysis". J Sports Med Phys Fitness  (Systematic review).  56  (7–8):
864–73. PMID 26004043.
19. ^ Barker AL, Bird ML, Talevski J (2015). "Effect of pilates exercise for
improving balance in older adults: a systematic review with meta-
analysis". Arch Phys Med Rehabil.  96  (4): 715–
23.  doi:10.1016/j.apmr.2014.11.021.  PMID  25511371.
20. ^ "PMA Quick Facts - Pilates Method Alliance". Archived from the
original on 2016-03-04. Retrieved  2015-07-30.
21. ^ U.S. District Court – Southern District of NY, Opinion 96 civ. 43
(MGC) October 2000, pilates.com
22. ^ Favilla, Emmy (2017).  A World Without Whom: The Essential Guide
to Language in the Buzzfeed Age. New York: Bloomsbury USA.
p. 118.  ISBN  978-1-63286-757-5.
23. ^ "About the PMA". Pilates Method Alliance. Archived from the
original on 2015-12-08. Retrieved 2015-11-28.
24. ^ Ogle, Marguerite (14 January 2019). "Differences and Similarities in
Pilates and Yoga Poses". VeryWell Fit. Retrieved 28 April  2019.

Further reading
 Mazzarino M, Kerr D, Wajswelner H, Morris ME (2015).
"Pilates Method for Women's Health: Systematic Review of
Randomized Controlled Trials". Arch Phys Med
Rehabil. 96 (12): 2231–
42. doi:10.1016/j.apmr.2015.04.005. PMID 25912668.

External links
  Media related to Pilates at Wikimedia Commons
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