Pilates

Pilates Basics

Pilates may sound like one of those $5 coffee drinks, but it is actually a highly sophisticated exercise form.

Pilates was originally created for injured war veterans, but the moves can teach you proper alignment so you move gracefully while working out your powerhouse muscles -- abs, lower back, thighs and buttocks.

The Pilates method concentrates on sculpting long, lean muscles that are strong and flexible at the same time. It strives not to overwork or neglect any muscle group as a method to avoid injury. There are two formats: One involves highly specialized machines with a private instructor, and the other is done on a mat as a group class.

Pilates can be adapted to accommodate a wide range of needs. It can benefit star athletes as well as your average Joe or Josephine .

Upside of Pilates

Pilates increases flexibility, strength and muscular endurance and improves posture, alignment, coordination and balance -- all without building bulky muscles.
Nothing is forced. You emphasize correct form rather than going for the burn.
The attention to the body's core, a focus that is missing from many workouts, can help prevent injuries.
Pilates promotes mind-body integration with improved breathing techniques and control of movement.

Downside of Pilates

Pilates can be expensive, especially private lessons on machines specially designed for Pilates.
If you like to master things quickly, this may not be the workout for you. Learning Pilates is a long-term, evolutionary process.
If you lack flexibility, this will be a very challenging way to exercise.

Is Pilates for You?

This chart can help you see how Pilates fits your goals and lifestyle concerns.

Body Parts Worked	All over but especially the core. Emphasizes joint flexibility and muscle balance, tone and elasticity.
Calories Burned	For a 150-pound person, about 250 calories an hour for a beginner, 350 for intermediate, 430 for advanced. For a 200-pound person, about 335 calories an hour for a beginner, 470 for intermediate, 575 for advanced.
Gear	Workout clothes. Pilates class or video, or private lessons on specially designed machines or a floor mat.
Instruction/Facilities	A Pilates center, or exercise at home with Pilates videos.
Time	Usually one hour.
Schedule/Flexibility	Depends on the facility's schedule or private instructor's availability; or whenever convenient if working out at home.

Pilates Tips

Good Pilates instructors go through a rigorous credentialing process, so be sure to ask what sort of training and experience your teacher has had.
Can't find a class near you? Find a good video.
You should round out your exercise program by including more aerobic activity, and don't abandon traditional weight training altogether.

Liz Neporent, MA on Pilates

Pilates has become popular for good reason. It works core muscles in ways that help avoid injury. It can be a great way to help you get in shape but takes time to learn. If you stick with it, you'll find the time, money and effort spent worth the investment.

U.S. courts have ruled that the term "Pilates" is not a trademark, so you can find the name attached to many methods and classes. That has expanded its availability but also invited a lot of inexperienced teachers into the Pilates world. Be sure to find an instructor trained from a respected certifying organization.

iVillagers on Pilates

"I started taking Pilates classes four years ago and it changed me. Not only did I start to feel stronger very quickly, but I felt taller and more graceful, peaceful and confident. My legs began to look long and slim, my stomach became the flattest it had ever been and my rear end became as tight as a drum!" -- iVillager aa1121

"I like Pilates, but it takes a while to learn. And even though some of the poses make me break a sweat, I don't feel any cardio gain. It is, however, great in helping to reduce stress!" -- An iVillager

See what other iVillagers have to say and weigh in with your own comments and stories on the Pilates Message Board.