Pilates is a fitness exercise that aims to improve both mental and physical health, while also strengthening muscles and aiding in weight loss. It was originally designed by Joseph Pilates in the 1920s and has since gained popularity among people of all ages. Pilates has undergone significant changes and evolution to meet various demands. In this blog, we will explore the different types of Pilates that are currently available.

Understanding Pilates

Pilates refers to an exercise program that focuses on good posture alignment, strengthens the core, and encourages muscular balance by combining movements that build strength, flexibility, and endurance. Until recently, this method of getting fit was not as popular with people as it is today. However, the reason it has become popular among fitness enthusiasts in recent years is because of its effectiveness in fostering good health and alleviating problems such as back pain.

Joseph Pilates, a fitness instructor, developed the Pilates exercise method at the dawn of the twentieth century. The exercise system later adopted the name of its instructor. This type of exercise was originally called Contrology by Joseph and was stated as a method for humans to unite their bodies, minds, and spirits. He expounded on both the Pilates principles and their practical applications. These ideas serve as the cornerstone of this approach to physical training.

Types of Pilates

There are several kinds of Pilates, each with a unique approach and potency, ranging from Reformer and Mat to Clinical and Studio. The selections can be overwhelming, and it could prove challenging to determine which Pilates is most ideal for your individual fitness goals. Also keep in mind that the fundamental Pilates principles of breathing, centering, control, and flow will always apply, regardless of the type of Pilates you pick. The only things that differ are how they are carried out and the health advantages they offer.

  • Reformer Pilates

This kind of Pilates offers the same core-strengthening effects as mat Pilates. However, it incorporates a reformer, a machine that features a platform, a bed-like frame, and a set of reformer springs. The straps, springs, and ropes of the reformer are used together with several mat workouts to provide additional resistance.

You can customize exercise goals like improving your posture, alignment, and balance better than you could when using mat Pilates. People can transition smoothly from one workout to the next using the more sophisticated reformer. This makes it possible to move constantly and burn more calories at the same time.

For people who are familiar with mat Pilates and want to burn calories and reduce weight, reformer Pilates courses could be an ideal option since they're often more intensive than mat Pilates sessions.

  • Mat Pilates

Mat Pilates, as the name implies, is performed on a mat without the use of any machinery or equipment. The mat used is slightly bigger and more cushioned than yoga mats. During the recent pandemic, Mat Pilates's popularity skyrocketed because of its accessibility from the comfort of an individual's own home. Unlike regular Pilates, mat Pilates doesn't require you to go to a Pilates class or studio.

Several Pilates instructors have begun to offer online Pilates classes or virtual one-on-one instruction through online platforms. Pilates instructors can get a website, booking system, and payment processing setup without spending a dime. Try out the mat Pilates exercises to improve your pelvic floor, hips, shoulders, lower back, and leg muscles.

  • Classical Pilates

This is the original version of Pilates, which is centered on a series of exercises. Classic Pilates is also known as Contrology. Joseph Pilates carefully designed these workout plans, which use unique movements in a specific sequence. The activities progress from the basic building blocks to the more challenging ones over time. The fundamental ideas used in classical Pilates are the smooth transitions from one workout plan to a subsequent one and the order of the exercises. Classical Pilates can be performed on a reformer or a mat.

  • Clinical Pilates

Some licensed physiotherapists offer clinical pilates as a therapeutic exercise as part of their treatment for various injuries and medical disorders. Each patient's clinical Pilates session is painstakingly tailored to their specific weight, injury, and health concerns. Clinical Pilates can help with lower back and neck muscle stabilization, speeding up healing after an operation and minimizing chronic pain.

  • Contemporary Pilates

This type of Pilates incorporates different types of workout plans into classical Pilates. Classical Pilates and additional exercises from other fitness disciplines are equivalent to contemporary Pilates. Other categories could include physiotherapy, yoga, aerials, and aerobics, to name a few. Some individuals can include clinical Pilates in this class of contemporary Pilates.

Contemporary Pilates can be modified and tailored to the user's demands, lifestyles, physical conditions, and body types, as opposed to traditional/classic Pilates, which adheres to a rigid sequence of movements and exercises. Along with the standard mats and Pilates reformers, most Pilates instructors work with additional props, including stretching bands, rollers, weights, gym balls, etc.

POP Pilates is a good example of contemporary Pilates. POP Pilates incorporates both dance and classical Pilates. It combines choreographed dancing with Pilates exercises to increase body flexibility and enhance posture alignment.

  • Stott Pilates

This type of Pilates focuses on two key principles.

  1. Regaining the spine's original curve posture.
  2. Protects, realigns, and enhances the state of the muscles that surround the joints.

Anyone who has undergone surgery or sustained an injury to their neck, spine, back, or shoulders can benefit from Stott Pilates.

  • Winsor Pilates

Winsor Pilates, designed by Mari Winsor, focuses on breathing synchronization and emphasizes the "band of energy," or the body's middle region (abdomen), to help you lose weight. It also contains more traditional Pilates exercises. For 20 minutes, you'll be on a mat doing a series of 13 different breathing and movement exercises. The exercises for breathing are designed in such a way as to boost the blood's oxygen level. Additionally, it improves the way the abdominal muscles function and boosts metabolism, both of which speed up the weight reduction process.

What Distinguishes Stott Pilates from Classical Pilates?

While exercising, classical Pilates focuses on maintaining a flat back. However, Stott Pilates workouts aim to reestablish the spine's natural curve. In other words, the objective of Stott Pilates is to restore and support the spine's natural curve. The fact that a great deal of the action in Stott Pilates is created to use equipment like exercise balls, stretching bands, rings, and weights, to name a few, is another distinction between Stott Pilates and classical Pilates. However, no such equipment is needed for basic Pilates.

Hybrid Pilates

Contemporary and hybrid Pilates are identical. It entails incorporating Pilates with several other workout techniques. Hybrid Pilates combines Pilates tools and techniques with other workout disciplines such as aerobics, yoga, aerial fitness, and dancing, to name a few. For instance, using an Aerial to conduct Pilates is considered modern hybrid Pilates.

The same applies when it comes to the practice of yoga postures on a Pilates reformer, which is also considered a type of hybrid Pilates. Working on breathing exercises by fusing Winsor Pilates with breathing yoga activities such as Surya Bhedana and pranayama is another approach to practicing hybrid Pilates. This way, you'll obtain the health advantages of Pilates in addition to the various types of workouts.

Other Types of Pilates Sessions

Pilates classes also come in the following classes:

Group Classes

Pilates group classes include anywhere from two to fifty or more participants. Mat Pilates classes are the most popular type of group class, although reformer group lessons, also known as allegro sessions, are also well-known. Every participant in a group class completes the same or similar exercises, either in unison with the others or sequentially, similar to a circuit class.

One instructor demonstrates, cues, and corrects the exercises. The drawbacks of group lessons include that the workouts are generic, and the Pilates instructor has little capacity to customize them for every individual. Group classes have the advantage of being more affordable and social.

Private Sessions

Almost all Pilates studios offer private or semi-private sessions. These classes, which could consist of 1–6 students, give the learner far more one-on-one attention and direction from the Pilates instructor. Private Pilates courses, which can vary from session to session depending on the type of Pilates being practiced, usually consist of a special program of workouts designed especially for the students. However, keep in mind that private Pilates sessions can be costly.

Other versions involve group reformer courses, group chair sessions, and circuit workout sessions. These classes normally have a smaller turnout than mat Pilates sessions.

While most of these workout sessions include "Pilates" in the title or description, there are various other Pilates classes and studios that use "Pilates" in either the title of the class, the name of the tools used, the title of the exercises performed in the class, or by incorporating Pilates concepts into other types of workout plans.

  1. Barre Pilates offers Ballet barre practice, Pilates movements, and cardio, which are all combined in the classes that make up Xtend Barre and Booty Barre.
  2. Piloxing, as the name implies, is an odd fusion of boxing and Pilates.
  3. Les Mills offers a class called Body Balance, which combines yoga, tai chi, and Pilates with coordinated musical accompaniment.
  4. Yogalates is a combination of yoga and pilates.

These classes often vary greatly in quality and how closely they resemble Pilates.

Pilates Studio Tools and Equipment

Pilates studios usually have a wide variety of tools and equipment available for people to use. Pilates classes often include the use of studio equipment in their routines and exercises. The reformer, trapeze table (also known as the Cadillac), spine corrector, ladder barrel, and chair are the key pieces of classic studio gear. There are also different variations, such as baby arcs, trap/reformer combos, ped-o-pul, wall units, and Rael's Avalon system.

While most individuals believe that using Pilate studio equipment involves more complexity or challenges, Joseph Pilates modified it to teach individuals how to carry out workouts that they'd been unable to execute on a mat at the time.

Spring resistance is a common feature of studio equipment. This helps to facilitate the movement or make it more difficult by rejecting it. Adjusting the level of spring resistance can also be useful in changing the muscles that are recruited.

What are the Pilates Principles?

Pilates is founded on six basic principles that should be adhered to to maximize the effectiveness of every exercise.

  • Centering—the goal of centering is to focus your attention on the middle area of the body, which is the region between your pubic bone and lower ribs. All Pilates workouts rely on this region.
  • Concentration—giving each motion full concentration is critical to getting the most out of each exercise.
  • Control—strive for complete muscle control while moving slowly and steadily.
  • Precision—concentrate on perfect core engagement and alignment while aiming for an ultra-accurate form.
  • Breath—coordinates your pilates exercises with your inhalation and exhalation.
  • Flow—aims to make every Pilates movement as fluid and breath-synchronized as possible.

Is Pilates Considered An Exercise?

Pilates is a type of exercise, and if done properly, it can be challenging. It qualifies as a muscle-strengthening exercise. Pilates also allows you to train your entire body. It puts a strain on your upper and lower body and requires core strength.

Is It Safe To Do Pilates When Pregnant?

Pilates can be one of the most effective techniques to exercise your body if you're pregnant. In addition to being a safe form of exercise, it can help pregnant women stay fit. Here are a few advantages it provides:

  • It bolsters the pelvic floor, glutes, and other pregnancy-affected muscles.
  • It has a minor impact.
  • It can help to alleviate back pain.
  • It maintains your mobility.
  • It helps to improve your balance.

Pregnant women can endure the "burn" due to the extremely safe yet highly effective treatment, knowing that neither their unborn children nor their health will be harmed.

Contact a Torrance Pilates Instructor Near Me

Pilates comes in many forms, and selecting the one that suits you best can be a challenge. While the core principles of Pilates remain the same, specific variations of the exercise can assist you in achieving your goals more efficiently than others. At Trinity Acupuncture in Torrance, we are delighted to assist you in finding the perfect Pilates class that suits your individual needs and goals. We specialize in traditional Chinese medicine and acupuncture, offering holistic healing services at our center. Call us today at 310-371-1777, and we will assess your fitness needs and provide you with expert guidance.