Perfecting Poise, Positioning, and Posture – with Pilates

Pilates is a class composed of controlled movements with an emphasis on core (torso) strength. Done standing and with mat-work, it includes extremity (arm and leg) routines, but this is based on a foundation of torso stability.

Pilates has 6 principles:

1.  Concentration, which refers to a deep focus on the part of the participant. Routines require the mind to focus on the task at hand.
2. Control, which alludes to the stable movements, haphazard unstable body responses are avoided.
3. Centre is the “powerhouse” of the body – from the upper back to inner thighs – powerhouse areas. Once these are strong and well controlled, all extremity movements are more effective.
4. Flow relates to the smooth transitions. Position changes are controlled – the essence of this discipline.
5. Precision pertains to the accuracy of movements without clumsy adjustments. To maximize effectiveness, they must be done absolutely correctly.
6. Breathing. Maximum oxygen intake is essential. With forced exhalations enabling fuller air intake, the Pilates class will marry the respiratory system perfectly with the physical workout component.

Who is a good candidate for Pilates?

Are you looking for great abs, better flexibility, and improved strength? Then you are a perfect candidate for Pilates classes in Toronto. Pilates is a great workout for everybody.

After the first session in our Pilates studio, you will feel like a new person. After 20 sessions, you will be a new person. You will be leaner, healthier, and more sculpted with better posture and less stress.

What is the best way to get started with Pilates?

When you step into a Pilates class for the first time, take it easy. 10-20 minutes of Pilates is great for beginners. Schedule it a few times a week, but not every day. Also, combine it with other forms of cardio or yoga.

Nothing should hold you back from joining a Pilates class. At Alka’s Total Fitness, the routines are calibrated for beginner to advanced levels, making them personalized and super impactful, no matter your skill level.

What kind of equipment is used in Pilates?

You can choose to add equipment to your Pilates routine to enhance the workout and increase resistance. However, if you are new to Pilates, it’s recommended to start with just a mat for comfort until you are strong in the fundamentals.

Once you are confident with your abilities, you can look at adding more equipment. Some basic pieces include balance balls, resistance bands, and flexible rings. There is also more advanced equipment such as wall towers and trapeze bars.

What does a typical Pilates routine look like?

Planks

Planks are an excellent way to engage your core and build your abs. You start in a push-up posture with your elbows flat on the ground and shoulder-width apart. You tighten the core, remain still, and hold for as long as you can.

Lunges

Lunges strengthen the quads, hams, glutes, and calves. The movement resembles a one-legged squat. From a standing position, take a step forward. Begin to lower your hips and bend your knees until they are both at a 90-degree angle. Keep your torso straight and your shoulders back.

Pelvic/leg lifts

There are hundreds of variations to this workout, but they are all designed to strengthen your lower back, abs, and glutes. The routine involves lying on your back and rocking your hips or lifting the legs for subtle spinal movements.

Arm/leg rotations

These routines strengthen the arms, core, and legs. These are dynamic stretching routines that can be used as a warm-up for yoga or other cardio workouts. The rotations boost flexibility and loosen tensed up muscles and tendons.

What are the pluses of Pilates?

There are few workouts with the focus and positive intensity of Pilates. You can expect to strengthen your body comprehensively. Too many workouts neglect the abdomen and back. Pilates uses the back and abdomen as a foundation from which to maximize strength elsewhere! Body alignment, strength, posture and overall ease of movement and daily activity can be expected. With the emphasis on respiration expect enhanced breathing. Those who do Pilates regularly are realistically, strong, toned,healthy individuals less likely to experience issues associated with postural neglect eg. Low back pain

Pilates, the intriguing history!

Pilates was invented by Joseph Pilates in the mid 1900s. With a background in gymnastics and yoga, these influenced him into developing this integrated form of toning exercise. Little would he have conceived of the success that resulted. As of 2005 it is estimated that 11 million people worldwide practice this technique! Clearly, its effectiveness is well recognized and its popularity, widely enjoyed.

This international success story is now being featured in Alka Sharma’s fitness studio. Pilates is the peak of personal well-being! Come discover what millions of others already know and contact Alka Sharma today.