How Does Pilates Work?

Control and Concentration

The Pilates (puh-LAH-teez) technique is a non-impact fitness regimen that focuses on stretching and strengthening the core muscle groups of the abdominals and lower back. Proper breathing and the quality of each movement is the goal of Pilates, not the number of repetitions.

Traditionally, Pilates is done using variations of machines designed by its founder, Joseph Pilates, but many health clubs offer Pilates group mat classes. When people first begin practicing Pilates, they often compare the experience to yoga, which also focuses on breathing and proper position. The difference is that Pilates is a collection of exercises, whereas yoga is a more fluid series of poses or positions. However, most of the exercises have roots in yoga as well as gymnastics, martial arts and dance.

Working the Core

Moving with the body in the "B-Line" is at the heart of Pilates. Most of the exercises are done with the body aligned in this position, which allows you to integrate the abs while working other muscle groups. To try it, stand with feet hip-width apart. Use your finger to trace a straight line from the top of your left hipbone to the right. Move your finger to the center of the line, and pull your stomach back toward your spine away from your finger (behind the line).

Another way to check if you are in "B-Line" is to form a triangle with your hands---the thumbs touch creating a straight base with the two index fingers serving as sides. Keep hands in this position, and place the outsides of the hands against your hipbones. Then tilt the pelvis so your triangle is perpendicular to the floor.

In the "B-Line," the lower abs are engaged and the pelvis is tucked under the body. This position allows you to focus your energy on the muscle that requires it and not waste it through unnecessary movement.

For example, crunches are often performed incorrectly with the back arched. This can lead to bulging abdominals, sore neck and shoulders and even back pain. By doing a crunch with the body positioned in the "B-Line," your abs are scooped (in a flatter position) and you concentrate on the contraction of the abs rather than the rocking of the back or the pull of the neck and shoulders.

Dispelling Myths

Pilates is not magic, nor is it an aerobic workout. To burn calories, lose weight, and keep the heart healthy, you should include a cardiovascular component in your fitness routine. DVD infomercials boasting that Pilates will "add inches" are also misleading. No type of exercise will make participants taller, but Pilates may help you look and feel taller because it improves posture and alignment.