The pilates method is a gentle gymnastics which combines deep breathing with physical exercises. In this sheet, you will discover what the pilates method is, its principles, its benefits, how to choose your gym class and some exercises to practice at home.

Pilates is a method of physical training inspired by yoga, dance and gymnastics. It is practiced on the ground, on a carpet, or with the help of apparatus. “Proprioceptive toys” are also used. These objects (balls, springs, rubber bands) induce imbalances, which prompts the body to call on a specific series of stabilizing muscles.

The main device, the “Reformer”, consists of a wooden frame, which has the format of a bed, equipped with a sliding tray, pulleys and other accessories. Springs make it possible to adjust everything to greater or lesser tensions. The use of springs rather than dumbbells has the advantage of offering controllable resistance as well as assistance in movement. This process is less demanding on the ligaments and tendons. Thanks to the versatility of the devices, you can practice hundreds of different exercises.

The exercises are laborious, but gentle: without sudden movements and without impact shocks. They should never cause pain or overtax a muscle group. On the contrary, a complete exercise program aims to activate, alternately, all muscle groups, sometimes in unusual combinations. Particular emphasis is placed on exercises for the lower trunk (abdominal and gluteal muscles), a region that Joseph Pilates, the creator of the method, called the “generator”. We also put a lot on breathing. As they require a certain concentration, these exercises allow a good awareness of muscle function and its control.

The main principles

The pilates method is based on 8 basic principles that must always remain in the mind of those who practice it: concentration, control, center of gravity, breathing, fluidity, precision, sequence and isolation. The abdominal, gluteal and back muscles are used in most exercises. Good posture is essential to the practice of pilates.

Pilates is primarily used from a training perspective to improve strength, flexibility, coordination and the maintenance of good posture. According to practitioners, practiced regularly and over a fairly long period, it acts on the overall health of individuals. Here are some benefits they might enjoy.

For deep muscle building

The exercises of the pilates method use the abdominal muscles, the glutes, the muscles of the back, which allows a strengthening of the muscles in depth.

To have a flat stomach

The Pilates method works the abdominal muscles, which promotes fat loss at this level. In addition, the other exercises are quite physical, which leads to weight loss.

Relieve chronic back pain

In 2011, the results of a meta-analysis showed that subjects in the pilates groups felt significantly less pain than those in the control groups with minimal interventions (usual doctor care or daily activities). On the other hand, no significant difference was observed between pilates treatments or those of other forms of exercise.

Improve the overall health of the individual

The pilates method corrects and improves posture by firming and toning muscles, developing flexibility, relieving stress through a breathing technique, improving coordination and preventing injuries caused by excessive breathing. bad posture.

Improving the quality of life of women suffering from breast cancer

In 2010, a small randomized clinical study evaluated the effectiveness of pilates training on the functional capacity, flexibility, fatigue, depression and quality of life of 42 women with breast cancer. All of the women did daily home exercises and walked 3 days a week. Half of them have also practiced pilates. The authors conclude that a pilates exercise program is safe and appears to have positive effects on functional capacity and quality of life and against depression.

Double leg stretch

Starting position: put both knees to the chest, both hands on the ankles, head elevated, look at the navel then inhale. At this point, stretch your legs and arms behind your head and breathe out bringing your knees to your chest and your hands to your ankles. Perform the exercise 10 times in a row. The more the legs are stretched horizontally, the more difficult the exercise will be.

Lower and lift

Starting position: lie on your back with your legs straight out, both hands behind your head, head elevated and gaze at the navel. Take a long breath in lowering your legs then exhale while bringing your legs to the vertical.

Swimmer exercise

Lie face down with arms outstretched in front and legs hip-width apart. Then take off the arms and legs and do bottom-up kicks with arms and legs. Inhale, exhale throughout the movement. To repeat 30 times.

Who can teach pilates?

Authentic Pilates training is provided by the New York Pilates Studio, affiliated with the United States Pilates Association. There are training centers in the United States, Europe and elsewhere in the world. The Pilates Method Alliance also certifies different training programs in several countries.

The Stott Pilates organization offers various programs that are aimed both at people who have only a basic knowledge of Pilates and at those who have certain prerequisites or who wish to improve their skills. Training is given all over the world.

Workouts last 55 to 60 minutes. Various well-established studios offer Pilates technique sessions. Some instructors also receive clients by appointment.

How to choose your gym pilates class?

Not being a reserved mark, the method is not supervised by a control body. With its growing popularity, Pilates instructors are multiplying without their competence being guaranteed. It is therefore necessary to exercise a certain caution and ideally ensure that they are part of a credible association.

Indications and contraindications to the practice of pilates

In the case of chronic pain, which may be attributable to serious problems, a doctor or physiatrist should be consulted before undertaking such training.

Joseph Pilates was born in Germany in 1880. It was while working in a hospital in England during World War I that he invented an exercise system for immobilized patients by attaching springs to beds. . He perfected his system after moving to the United States in the 1920s. His New York studio first attracted professional dancers, then followed actors and athletes. Beginning in the 1980s, the method was adopted by a more diverse population.

The Pilates physical training method did not appear in Quebec until 1992. It was already very popular in the United States, with many actors and dancers. They use it, not only for the serious physical training required for their profession, but to treat injuries caused by overuse of the joints. It is also widespread in Europe, Australia and elsewhere in the world. Ann McMillan, who opened the first Pilates studio in Montreal, says the method is like a marriage between yoga and training on “Nautilus” type devices.