Pilates: Holistic Training for Body & Mind

The mind, when housed within a healthful body,
possesses a glorious sense of power.

Joseph Pilates

What is Pilates?

Pilates is a holistic training method that harmonizes the body and mind. Originally developed by Joseph Pilates, it aims to strengthen the muscles, increase flexibility, and improve posture. Training is performed in two main forms: on the mat and on specialized equipment.

Is Pilates right for me?

Pilates is suitable for people of all fitness levels. It is especially beneficial for those looking to relieve back pain, improve posture, or gently build muscle. After injuries or with physical limitations, Pilates can help restore balance to the body under professional guidance. Athletes also benefit from targeted strengthening and stretching exercises, which can be easily adapted to individual needs.

The Six Pilates Principles

Pilates training is based on six principles that characterize each exercise and represent the key to the positive effects of this method:

Breathing: Breathing is intentionally used to support movements and provide the body with oxygen.
Centering: The training focuses on strengthening the core to create a stable foundation for all movements.
Control: All movements are performed in a controlled and conscious manner to avoid poor posture and injury.
Concentration: Full attention is given to each movement in order to perform the exercises precisely and mindfully.
Precision: Each movement is executed with accuracy to achieve the desired effects and optimally engage the muscles.
Flow: Exercises are connected in a smooth sequence to bring harmony and consistency to the workout.

Mat or Apparatus?

Pilates Training on the Mat

In mat Pilates, exercises are performed on a soft surface, the mat. The focus is primarily on using your own body weight to specifically strengthen the muscles. The exercises concentrate on strengthening the core—also known as the “powerhouse”—which includes the abdominal, back, and pelvic floor muscles. Mat exercises promote body control, improve breathing, and enhance mobility. Mat Pilates is particularly accessible as it doesn’t require special equipment and can be practiced anywhere.

Pilates Training on Apparatus

Apparatus Pilates enhances the workout through the use of specially designed Pilates equipment, each with different functions and features to challenge the body in various ways. These devices offer adjustable springs and ropes for variable resistance, making the workout more intense and customizable. They allow for a variety of exercises that target deep muscles, as well as promote flexibility and balance. Training on apparatus is specifically tailored to individual needs and physical conditions.

Reformer

This device is the most versatile and commonly used Pilates equipment. It consists of a movable carriage on a platform, connected to springs with varying resistances. Cables, foot straps, and a foot bar allow exercises in different positions—lying, sitting, or standing. The Reformer specifically targets individual muscle groups, improves flexibility, and trains balance.

Cadillac/Tower

The Cadillac is a large, rectangular piece of equipment with a frame resembling a four-poster bed. It features a stable lying surface and various attachments, springs, handles, and straps. These enable a variety of exercises, especially for stretching, stabilization, and targeted muscle training. The Cadillac is ideal for rehabilitation exercises and advanced movement patterns. The Tower is a half-Cadillac on a Reformer.

Chair

This compact chair with a pedal system and adjustable springs offers numerous exercise variations in sitting, standing, or lying positions. It is ideal for strengthening the leg muscles, torso, and arms, as well as improving balance.

Ladder Barrel

This device consists of a semicircular, padded barrel attached to a stable ladder. It allows a variety of exercises focused on stretching, strengthening, and flexibility. The trunk and back muscles particularly benefit from exercises on the Ladder Barrel, as the shape of the device provides optimal support for back bends and side bends. It is excellent for improving spinal mobility and training the core.