Pilates strengthens, lengthens and tones muscles, improves posture, balance and flexibility, and presents an exercise method that not only trains muscles to work together but also trains the mind and body to be one. Pilates is also one of the most effective ways to develop and maintain core strength.

Consistent Pilates training is a proven technique that benefits new exercisers, seasoned athletes, people who want a long, lean physique and those in need of physical rehabilitation following injury or surgery. Pilates is hailed as a celebrity fitness secret and, because of its unbeatable results and mind-body emphasis, Pilates studios and health clubs now offer a wide range of classes that include matwork and machines (called reformers). Pilates is also appropriate for people of all ages -- given that modifications to more advanced exercises can be made to accomodate different fitness levels and physical limitations.

Paula Anderson, a PMA-certified Pilates instructor, faculty member of Balanced Body University and owner of Pilates Power Center Studio, in Grover Beach, California, shares her insight and recommendations to get a rockin’ Pilates body.

Women Reap the Benefits of Pilates

“Practicing Pilates on a regular basis can improve your posture, increase your spinal mobility, improve your muscular flexibility and endurance, decrease low back pain and improve pelvic and core control,” says Anderson. “[This means] you will look and feel younger, appear taller, move with more grace and ease, and be able to do the functions of daily life with less strain and more vitality. These are all documented benefits.” In addition, Pilates can improve lung capacity, bone density and joint health.

Though Pilates is practiced by both men and women, women reap unique benefits -- especially those who are pregnant, post-pregnancy or experiencing bladder control problems. Anderson says, “For women in particular, [Pilates] may enhance your sex life and help you avoid incontinence. Pilates focuses on training the pelvic floor muscles, which help to enhance core control.” Both pregnancy and aging can take a toll on a woman’s body; practicing Pilates on a consistent basis can counter the negative effects. In addition, there are specific Pilates exercises for pregnant women.

Pilates is for The Couch Potato and the Seasoned Athlete

Regardless of your fitness level, Pilates is for you. Whether you are sedentary and rarely exercise or you are a hardcore athlete in top shape, Pilates will change your body and improve the movements you perform on a daily basis, whether functional or athletic.

To get started, check out any of the numerous Pilates classes offered in health clubs, spas, resorts and specialty studios. If you are more of a one-on-one person, you also can get individual training with a certified instructor. Anderson suggests studying with a trainer in a fully equipped studio before practicing alone at home with videos or books. She explains, “A trainer will evaluate your special needs, design a program to help you get the most out of your training, and suggest the best home mat exercises for you.” She adds, “I always suggest to beginners at least a month of private sessions…and mat classes after they have had some experience on the machines.”

Pilates machines, such as the spring-loaded reformer (seen at the top of this page), are designed to assist the beginner in realizing her core potential and learn proper Pilates movements. It also offers an increasing physical challenge for the seasoned pro. Anderson laughs, “Couch-potato clients love [that] many exercises are done lying down on the reformer. How many forms of exercise can you do lying down?”

For the athlete, exercises on the split pedal chair, another piece of Pilates equipment, are particularly challenging. Anderson says, “They provide the challenges the athlete needs to enhance core control, strength and balance. Most chair exercises are very functional and translate to improved athletic performance.” This applies to all athletes, from dancers and gymnasts to runners and golfers.

Pilates Is Different Than Yoga

If you are a yoga enthusiast,  you may be thinking Pilates will not offer you anything new. Anderson believes that these two mind-body modalities, however, actually enhance each other. Both yoga and Pilates are designed to stretch, strengthen and balance the body. Yoga focuses on individual poses -- and there are a lot of them – that are held for an extended period of time, while Pilates is much more movement-oriented. And there are more than 600 Pilates exercises (many variations to each).

“In Pilates, each exercise is done in a slow, methodical way, moving through a specific range of motion for three to 10 repetitions. Yoga focuses on the strength and control of the entire body in each pose, while Pilates exercises move from your center (referred to as the body’s ‘powerhouse’ by Joseph Pilates, the founder of Pilates) outward,” says Anderson.

According to Anderson, the skilled yoginis who attend her Pilates classes feel that Pilates has enhanced their yoga practice because, with Pilates, they have learned how to move from their cores, which they don’t learn through yoga.

For Results, Pilates Takes Practice

For best results, Pilates should be practiced a few times a week. Anderson says, “I suggest that my students practice specific mat work three to four times per week at home to supplement their [once a week] training at the studio.” She adds, “Those who practice at home at least twice a week improve much faster than those that come [into the studio] once per week for a private session but do nothing at home.”

If you want the ultimate at-home Pilates experience, you can purchase a home reformer, which will run you less than $1000 to more than $4000, depending on the model. Make sure you get well trained by a professional before you buy. “If you are looking for the best piece of equipment for a total body workout, the reformer is the best choice,” says Anderson. She adds, “My recommendation is Balanced Body equipment… and do not buy a reformer that has bungee cords instead of springs.”

For those of you who want a more economical way to practice Pilates at home, Stott Pilates has a vast selection of DVDs for matwork and exercises using other fitness tools, such as the stability ball (Anderson’s number-one suggestion) and elastic bands. Other options include Smartbells, dumbbells and body sculpting kits.

With consistent practice weekly practice, Anderson guarantees that you will feel results within the first 10 sessions, and see results within 20 sessions. Used in conjuction with other fitness modalities, you may see results even sooner.

Need a few Pilates exercises to get you started? Check out Pilates exercises for full-body fitness!