Pilates is a workout that targets the core, strengthening and stretching the abdominals as well as the related supportive muscles of the core–the back, glute and hip muscles. The two main styles of Pilates workouts are mat Pilates and reformer Pilates. Pilates matwork is the most popular and effective workout, as it is more affordable and more accessible, requiring only a mat.
Pilates Basics
If you are just beginning a Pilates workout program, take a Pilates mat class or get a Pilates matwork DVD that has good cuing and explanations, multiple variations that accommodate different body types and good visual demonstration. An instructor with good cuing uses terms that a beginner understands, using visualization cues to help you perform the exercises properly and giving extra explanation about how an exercise should feel.
If you have previous injuries or are weak in either the back or core, a class or video that also uses small equipment to help you successfully complete the exercises without pain is the best fit for your needs. For example, if you have weak abdominals, several exercises in mat Pilates will be difficult for you to perform using only abdominals; adding a small prop to assist you in the exercise helps you build strength in the core, and eventually you will be able to perform the given exercise without the prop.
Pilates Beginner Workouts
Collage Video, an on-line exercise video company, does great research on the videos that it carries, ensuring the best sounds and picture quality, accurate descriptions and advertising, detailed breakdown of segments within a video and effective workouts. The company has experienced fitness instructors view and try all videos and rate them according to content. It uses a blend of instructors familiar with Pilates and those who are not to rate the videos from a beginner’s perspective as well as rate them for accuracy of methodology. Its top-rated Pilates DVDs for beginner to intermediate exercisers vary in content and time, but are affordable and a great way to start your Pilates program.
“Pilates for Beginners” by Kristin McGee (earned five stars out of five). Catalog mentions: A great intro to Pilates matwork, start with the fundamentals and progressively add on the more challenging moves . . . using non-technical, easy-to-understand cuing . . . the first two segments are core-focused and beginner . . . the second sections are begin/inter-level; they include some more advanced, lower-body exercises.
“Pilates Core Power” by Karen Voight (earned five stars). Catalog mentions: Combines Pilates-inspired movements with classic abdominal toning . . . increase the strength and flexibility of your “core” muscles . . . lots of modifications, exquisite cuing and quiet instrumental music.
These workouts, done consistently, build core strength and definition.
Pilates Advanced Workouts
If you are more experienced in Pilates or considering teaching Pilates, consider professional-level workouts that go into more detail and description as well as more advanced exercises. IDEA Health & Fitness Association, the world’s leading fitness education organization, specializes in education and resources for the fitness professional and has several DVDs that deliver both detailed Pilates education and advanced workouts. Its top-selling DVDs have helped instructors worldwide become better Pilates teachers, and consumers benefit by taking video classes from the world’s top instructors. Fitness instructors and personal trainers have rated these videos the best for technique, effectiveness, cuing, and cutting-edge concepts.
“Pilates 50/50” by Guru Fitness with Linda Freeman. Catalog description says: This cutting-edge Pilates workout is designed to sculpt the booty and strengthen the core . . . standing exercises that integrate Pilates principles . . . mat work to strengthen the core.
“Pilates on a Roll” by Stott Pilates, with Moira Merrithew and PJ O’Clair. Catalog mentions: The versatile foam roller . . . adds a new dimension to the mat workout . . . routine rolls strength, flexibility, balance and coordination into one dynamic workout.
Although these videos are made for fitness professionals to enhance their knowledge, they also provide thorough instruction, excellent cuing and motivation, and proven workout techniques.
About this Author
Linda Freeman Webster is a certified personal trainer, group fitness, yoga and Pilates instructor who has been in the fitness industry for 20 years. She has published articles for IDEA Health and Fitness Journal, IDEA Fitness Manager, and USA Hockey Magazine.
