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Pilates: Principles and Benefits Guide

Pilates is a method of exercise developed in the 1920s by Joseph Pilates that focuses on core strength, muscle balance, and body awareness. It emphasizes proper form and controlled movements to strengthen muscles while increasing flexibility. Pilates differs from yoga in that yoga focuses more on flexibility while Pilates aims to relax tight muscles and strengthen the entire body. The principles of Pilates include concentration, centering, control, precision, breathing, alignment, flow, and integration of the mind and body. Practicing Pilates provides benefits such as improved flexibility, strength, posture, balance, and stress relief.

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244 views4 pages

Pilates: Principles and Benefits Guide

Pilates is a method of exercise developed in the 1920s by Joseph Pilates that focuses on core strength, muscle balance, and body awareness. It emphasizes proper form and controlled movements to strengthen muscles while increasing flexibility. Pilates differs from yoga in that yoga focuses more on flexibility while Pilates aims to relax tight muscles and strengthen the entire body. The principles of Pilates include concentration, centering, control, precision, breathing, alignment, flow, and integration of the mind and body. Practicing Pilates provides benefits such as improved flexibility, strength, posture, balance, and stress relief.

Uploaded by

Heaven's Angel Lapara
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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HEAVEN’S ANGEL S.

LAPARA BSED-1B

What is Pilates?
Pilates is a method of exercise that consists of low-impact flexibility and
muscular strength and endurance movements. Pilates emphasizes proper postural
alignment, core strength and muscle balance. Pilates is named for its creator, Joseph
Pilates, who developed the exercises in the 1920s.
It is a form of exercise that emphasizes the balance development of the body
through core strength, flexibility, and awareness to support efficient graceful
movement.

Yoga vs Pilates
Yoga can be used for improving the flexibility of the body and it will also gradually
increase the flexibility of your joints, while Pilates focuses on trying to relax muscles
which are tense and provide and strengthening the numerous muscles of the body.

The Principles of Pilates


CONCENTRATION
Concentration promotes the mind-body connection. As you focus and become mindful
of each body movement, Pilates states you will receive optimum physical value from
each movement as well as enhance your body awareness.
CENTERING
As you focus within, this Pilates principle suggests you will bring calm to both your body
and spirit. Pilates called the center of your torso the “powerhouse,” from which all
energy for exercise is derived.
CONTROL
Pilates' method is based on mindfulness, including proper, safe and complete muscle
control. With proper control, you utilize the exact and correct form, leaving no part of
your body unattended. In your mindful awareness, you direct each and every
movement.
PRECISION
According to Pilates' precision principle, executing one exercise with deliberate
exactitude is more important than completing more repetitions with sloppier form. For
this reason, good Pilates instructors provide detailed instructions to their students on all
Pilates movements.
BREATHING
Deep, controlled, diaphragmatic breathing activates blood circulation and awakens cells
and muscles. Breathing is the most integral part of exercise.
ALIGNMENT
From head to toes, the Pilates method stresses good posture and awareness of the
placement of all parts of your body. During your Pilates workout, it is important to be
aware of the position of your head, neck, spine and pelvis to ensure proper breathing
and technique.
FLOW
Pilates routines are completed through a gentle flow. Grace, ease and fluidity are the
intention Joseph Pilates applied to all exercise. Continuous, smooth, and elegant
movement as you transition from one pose to another will bring strength and stamina
according to this principle.
INTEGRATION
Breath, control, mindfulness, centering, alignment, and precision unite as the many
groups of muscles work together to support and govern movement. Practicing each of
the above principles achieves Pilates' goal of an integrated mind-body workout.

The Benefits of Pilates?


The health benefits of Pilates include:
 improved flexibility, improved concentration, increased body awareness
 increased muscle strength and tone, particularly of your abdominal muscles,
lower back, hips and buttocks (the ‘core muscles’ of your body)
 balanced muscular strength on both sides of your body
 enhanced muscular control of your back and limbs
 improved stabilization of your spine and improved posture
 rehabilitation or prevention of injuries related to muscle imbalances
 improved physical coordination and balance
 relaxation of your shoulders, neck and upper back
 safe rehabilitation of joint and spinal injuries
 prevention of musculoskeletal injuries, and stress management and relaxation
increased lung capacity and circulation through deep breathing
PILATES EXERCISE
Pilates Curl Double Leg Stretch

The Hundred Crisscross

Scissor Kicks Roll- up


Single Leg Stretch Leg Circle

Pendelum Swimming

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