There persists a common misconception among many women regarding Pilates, often viewing it as an arduous and costly fitness regimen. However, we firmly advocate that classical Pilates is an indispensable practice, especially for women entering a life stage marked by hormonal imbalances.
Classical Pilates is the purist version or the traditional form of Pilates that was founded by Joseph Pilates. Prioritising physical and mental well-being becomes imperative during this transformative phase.
Do it Right
To practice Pilates on a mat, you will need a comfortable and supportive exercise mat. The exercises on the mat help increase the core strength, stability, and controlled movement. Pilates mat exercises typically involve using your body weight for resistance and incorporating a series of flowing movements to target various muscle groups. Pilates can be done on a mat simply by doing a full body workout, sometimes Pilates rings or other equipment’s can be used but one can also simply just do a full body weight where one must keep their core engaged throughout as Pilates is mainly centric. “Within the Classical Pilates Mat repertoire, certain targeted exercises hold particular significance. The likes of the 100’s, roll-up, single leg circle, rolling like a ball, spine stretch, saw, and swan, collectively contribute to strengthening abdominal muscles, stabilising, and mobilizing the hips and pelvis, encompassing all four pivotal spinal movements, namely, flexion, extension, lateral flexion, and rotation. This holistic approach ensures comprehensive wellness at this crucial juncture of a woman's life,” says Kavitha Prakash, founder Level Up and Pilates instructor.
The Specifics
Classical Pilates exercises aim at uniform development of the body ensuring that all exercises are performed from the centre or by engaging the powerhouse or the deep abdominal muscles. Specifically, to say, the stomach series can be very valuable to tone the abdominal area. Pilates is a low intensity workout so very low risk for injuries, it is all about doing the exercises correctly for a good and proper workout. “Do keep in mind the engagement of the core throughout and breathe out while making effort. It is a slow rhythmic workout so very less use of momentum. The mind body connection is very important, so while I practice or help other people move, I make sure I help them keep their body connected with their mind and not move just their body,” says Aiusha Richelle Longren, fitness trainer.
Lean On
There are many varieties of props that one can use in the Pilates regime like, the TheraBand, magic circle/Pilates ring, fit balls, Pilates arc, block, cushions. Pilates ring can be used for resistance and blocks can be used for stability work and flexibility. Props aid support to perform exercises in correct alignment and resists make exercises challenging. “The TheraBand when used in specific exercises offers flexibility and mobilisation in a controlled manner. The Magic Circle/Pilates Ring help to make an exercise challenging and adds resistance which aids to build strength and stability. The Fit Balls come in different sizes and weight. They can add support to hold the weight of the body which in turn can help make an exercise less challenging or can even add weight and resistance to make an exercise more challenging which in turn improves strength and the range of motion,” says Prakash.
Remember, consistency is key; regular Pilates practice can lead to improved strength, flexibility, and body awareness over time.
