A full-body exercise method based on a series of precise, sequential movements designed to improve health and fitness by building flexibility, strength, endurance and coordination.

Pilates is based on a set of mind-body principles that condition the body by emphasizing proper alignment, concentration, breathing, and other criteria that demand mental and physical focus. The underlying principles of method include concentration, precision, control, breathing, and flowing movements.

Pronounced puh-lah-teez, the practice involves controlled movements that tone and strengthen the body without building extra muscle. Exercises within the Pilates method are designed to strengthen the body's torso—deep abdominal muscles, lower back, and buttocks—which are collectively called the "core" or "powerhouse." Though there are upwards of 500 Pilates exercises, each one supports and strengthens the "core" by using the body's weight as resistance. The central concept is that if the "core" muscles are strong and flexible, the rest of body can move easily and gracefully, without extra tension.

The exercises are performed both on a floor mat and specialized Pilates equipment. Matwork - or the mat exercises - follows a set sequence, with exercises following one another in a natural progression. The machine work revolves around specific pieces of equipment, such as the Reformer, which also follow controlled, sequential movements.

Pilates benefits people with any fitness level, from world-renowned dancers to physical therapy patients. Practiced faithfully, Pilates increases circulation, lung capacity, flexibility, strength, and muscular coordination. Pilates also improves bone density and joint health, and relieves back pain and other strained areas of the body.

Proponents claim they have better posture, are less prone to injury, and experience better overall health. They also cite balance - both physical and mental -- as a major benefit.

Context

Joseph H. Pilates founded the systematic method that today bears his name. His philosophy was that physical and mental health are linked, and that poor posture and breathing are often at the root of many health problems.

Born in Germany in 1880, Joesph Pilates was a frail, sickly child who suffered from asthma and other ailments. To improve his health, he started body-building and participated in several sports, including skiing, gymnastics and martial arts. His persistence and dedication enabled him to become an accomplished athlete as a young man.

During World War I, Pilates was interned in Great Britain. A trained nurse, he began to rehabilitate immobilized soldiers and patients through a series of callisthenic movements, which could be done by people confined to a bed or with a limited range of motion. He developed hundreds of mat exercises and invented exercises by attaching bars and springs to hospital beds, which became the basis for the Reformer and other Pilates machines. His approach also drew from a variety of exercise methods from around the world, including the mind-body principles of yoga, Zen, and Chinese martial arts.

He named this collection of exercises "Contrology." After emigrating to New York with his wife Clara in 1926, he established a "contrology" and fitness studio next to the New York City Ballet. His techniques instantly attracted the attention of the dancers, many of whom were injured. Famous students include dancers Martha Graham and George Balanchine.

His special techniques spawned a dedicated following, and many of his students spent years learning the Pilates method. Meanwhile, physical therapists found many of the techniques useful, and the method has gained some acceptance within the medical community.

In 1967, Joseph Pilates died at the age of 87, without a will or line of succession for his studio or work. His techniques lived on through many of his former students, who had opened studios of their own throughout the world. Before long, Hollywood stars and famous athletes started taking classes, which brought the practice into the mainstream. From there, word quickly spread.

Pilates has recently experienced a tremendous explosion in popularity. Within a few years, it went from being a relatively unknown favorite of dancers, gymnasts, and athletes to a discipline practiced by more than 10 million people.

The surge in popularity stemmed from a trademark dispute, which ended in 2000 after a Federal court ruled that Pilates was a generic term. As a result, Pilates entered the public domain, and overnight, gyms, health clubs, and fitness centers began to offer Pilates classes.

The demand for Pilates instruction instantly eclipsed the number of qualified instructors. The downside of its sudden accessibility was that very few instructors were adequately trained to teach and tailor the precise, finely tuned exercises that comprise Pilates.

Gyms and health clubs solved the problem by allowing personal trainers to teach Pilates after little more than a weekend-long training course. Most clubs still hire instructors with insufficient training. Serious practitioners of Pilates worry that "quickie" certifications have led to injuries or resulted in sessions that are ineffective, watered-down versions that hardly resemble the real discipline.

Created in 2001, the Pilates Method Alliance addresses the growing concerns about the lapse in standards and protects the method created by Joseph Pilates. The not-for-profit association works to establish professional standards and create a uniform set of standards for instructors.

In 2005, the group established an industry-wide certification exam, and recommended that instructors complete several hundred hours of Pilates training. A qualified instructor has passed their certification exam and knows how to modify movements and exercises for an individual to prevent injuries and enhance the method's effectiveness.

Links

Wikipedia - Pilates

Wikipedia - Joseph Pilates

Pilates Method Alliance

Common Pilates postures

Pilates Information and Links on About.com

Gaiam - Pilates DVD Section