As director of the Pilates program for Western Athletic Clubs, I receive several calls a week from our members and the general public-"I've heard so many good things about Pilates," they say. "I'm curious and would love to try it, but I'm a little intimidated. How do I get started?" Here's what I tell them.
What is Pilates mat exercise?
There are about 40 mat exercises designed by Joseph Pilates that are performed lying on your back, side or front. Some of the exercises are done seated or on all fours. The mat exercises target the deep abdominal and spine muscles in order to provide core strength.
Though mat classes were traditionally done with just your body and a mat, some classes today incorporate props such as rings, balls and foam rollers.
What results can I expect from Pilates mat exercise?
Regular practice of Pilates mat exercises several times a week can result in improved posture and increased abdominal tone. You may stand taller and your lower abdominal area may appear more flat. You may also experience increased comfort in the movements of your spine. Pilates mat exercises will develop strength, flexibility, coordination and balance, but they will not provide a cardiovascular workout.
How can I tell if Pilates mat exercises are right for me?
Despite their popularity, Pilates mat exercises are not for everyone. Pilates mat exercises can be very demanding, as they put strain on the muscles that support the neck and those that support the lower spine. Discuss your exercise program with your healthcare professional and with your instructor. If you experience sharp pain during an exercise, don't try to keep up with the class. Stop, and ask the instructor to help you with a modification. For some people, Pilates apparatus exercise programs or individual mat instruction would be more appropriate than a class setting.
What will the class be like?
Most Pilates mat classes last one hour. Mats and exercise equipment such as rollers, rings and balls should be provided.
Usually you will start lying on your back and progress to your side or front, to seated and then to all fours. Although the original Pilates method included few standing exercises, some instructors have added them at the end of class.
Are there different levels of classes for beginners and for those with more experience?
Many classes are multi-level, with experienced participants exercising alongside beginners. Ask your instructor which class is right for you. If a class feels very crowded, you may want to choose a different time so that there are fewer participants and you can receive more personal attention. Or request an individual session to prepare you for the class.
What is the cost of the class?
Many health clubs now offer Pilates mat classes as part of your membership. Studios usually charge approximately $12 to $15 for a single Pilates group class, depending upon the geographical area.
How do I choose an instructor?
Ask your friends for a recommendation, but don't feel compelled to stay with a teacher who isn't right for you. Call several studios in your area and ask about the instructors' credentials, their education and years of professional experience. Ask to observe a class, and while there, notice if you feel comfortable in the room. Do you like the instructor's voice? Does the instructor speak clearly, making it easy for you to understand? Does the instructor demonstrate the movements with grace and control? Does the instructor provide individual corrections? Some instructors provide hands-on corrections, but if you prefer not to be touched, just let them know. The most important thing is that your teacher does not push you beyond your limits.
What should I wear?
Wear comfortable exercise clothes of lightweight cotton or another fabric that allows your skin to breathe. [Ed. note: See "What to Wear" on page 28 for more information on clothing.]
Pilates mat exercises are usually practiced in socks or bare feet, but you may also wear soft ballet or gymnastics slippers. Skip the ponytail or a bun on the back of your head because you'll be uncomfortable as you lie on your back with your head on the mat. Avoid dangling jewelry for comfort and safety.
What should I bring to class?
Bring a small water bottle for sips of water during class. If the studio doesn't supply towels, bring a long towel to place on your mat and another towel for underneath your head and neck.
Should I eat or drink before class?
Do not eat for the hour before class so that you can be comfortable while performing sustained abdominal contractions. Make sure, however, that you are well-nourished, so that you can maintain your concentration as well as your strength.
Drink water freely up until an hour before class, but then have only a few sips until it starts. In class, using the pelvic floor and abdominal muscles may make you feel that you need to urinate. If that happens, feel free to leave the room and resume the exercises upon your return.
Should I warm up prior to class?
Although it is not necessary to warm up, you may feel more flexible if you do a light cardio workout for 12 to 15 minutes before class. Good choices include the treadmill, elliptical trainer and rowing machine.
What instructional terms are used in class?
Some instructors use images to convey the specifics of Pilates movements-"as you exhale, imagine tightening a seatbelt around your lower abdominals." Others use verbal cues such as "pull your navel toward your spine" or "scoop in and up just above your pubic bone." Many instructors will recommend that you "activate" your pelvic floor in order to amplify the contraction of the deep abdominals. Some instructors use the term "core control" to refer to the synergistic co-contraction of the pelvic floor, deep abdominals and muscles that support the spine. Feel free to ask for further explanation if cues are not clear to you.
How do I breathe in Pilates?
Breathe at a rate that is comfortable for you. Generally, inhale to prepare for exertion. Exhale just before and throughout exertion in order to enhance the abdominal contraction. Relax your shoulders away from your ears, and keep the ribs and pelvis aligned.
What should I avoid in class?
Expect to experience strong muscular effort, but avoid sharp pain. Stop if you feel neck or back strain. You can always ask the instructor to modify an exercise to make it safe and effective for you. If you are pregnant or have a medical condition such as osteoporosis, heart problems, herniated disks or glaucoma, seek the counsel of your healthcare professional and consider private instruction or a customized program.
How do I add Pilates mat exercises to my fitness regimen?
Plan on one hour of Pilates matwork twice a week in addition to other training. Or practice mat exercises more frequently if you like. Pilates will provide the benefits of improved alignment and core control in your other fitness activities.
How do I practice at home?
Each week, learn one new exercise in class for home practice; Or ask your instructor to recommend a video or DVD.
Elizabeth Larkam is the director of Pilates & Beyond for Western Athletic Clubs. She has been teaching mat classes since 1986 and has been featured in numerous Balanced Body Pilates videos. She can be reached at elarkam@wac-clubs.com.
