"Pilates for beginners — is that an oxymoron? Not at all. Pilates isn't just for fitness fiends. Pilates is an accessible way to build strength in your core muscles for better posture, balance and flexibility. If you're considering a Pilates class for beginners, here's what you need to know.
Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s.
A Pilates routine typically includes 25 to 50 repetitive strength training exercises. Pilates is similar to calisthenics, such as situps and pushups. In fact, some people call Pilates the ultimate form of calisthenics.
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It's a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren't the only ones who can benefit from this approach to strength training.
Another common misperception is that Pilates requires specialized equipment. The reality is that many Pilates exercises can be done on the floor with just a mat.
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By practicing Pilates regularly, you can achieve a number of health benefits, including:
- Improved core strength and stability
- Improved posture and balance
- Improved flexibility
- Prevention and treatment of back pain
If you are older than age 40, haven't exercised for some time or have health problems, it's a good idea to check with your doctor before starting any new exercise program. Pilates is no exception. Similarly, women who are pregnant should check with their health care providers before starting Pilates.
Pilates can be adapted to provide a gentle strength training and stability program or a challenging workout for seasoned athletes.
Pilates may not be recommended or may need to be modified for individuals who have the following:
- Unstable (labile) blood pressure
- A risk of blood clots
- Severe osteoporosis
- A herniated disk
Because it's essential to maintain the correct form to get the most benefit — and to avoid injuries — beginners should start out under the supervision of an experienced Pilates instructor."- Mayo Clinic
