Pilates Defined

Initially called "Contrology," Joseph Pilates defined his approach to exercise as “the comprehensive integration of body mind and spirit.”  (Now, this is a confusing part for many of you...) so let me explain (and if you still are confused, please ask).

Basically, Pilates [Contrology] is a form of exercise which focuses on the entire body working at once to perform all movements.  (Body, Mind).  Pilates, when consistently and appropriately practiced can increase muscle strength (how much weight you can lift), muscle flexibility (how much range of motion does each muscle have), and muscle endurance (how long your muscles are capable of performing the same movement). Working on all three areas with each different exercise, each time.  (So for those who hate to exercise, or don't have tons of time for it... this is the most productive you can be while working out.

For the most part, it is easier to explain how the Pilates Method differs from all other forms of exercise:

1. Weight Training vs. Pilates:

For those of you who have ever attempted to workout with weights, using machines or free weights, you are probably familiar with "isolation" of a muscle or muscle group. (such as in bicep curls).  With a machine, there is usually a bench that you sit on and a platform for your arms to rest on. Your hands will hold the handles and you bend your elbows (while holding them against the platform).  In free weights, you may also sit on a bench with your arms in a similar position to perform the same exercises. Alternatively you may stand, with the customary "soft knee" approach holding the bar in front of you.  In all three scenarios, your body is being placed into a supported position by the machine  (bench or bent knees),  allowing you to feel the work of the biceps (muscles of the upper arm). (In other words, you position yourself in such a way that allows you to feel only the biceps working.)

Regardless of where an exercise is performed in Pilates, the focus of all exercises,  is less on the muscles that are moving (in this scenario, biceps) and more on all the other muscles in the body remaining in a tension free state to "act like" the bench and platform to provide support and assist the prime mover (biceps). As such, when you bend your elbows, you don't necessarily feel the biceps working as much as in "weight lifting" but they actually are working just as hard as is the entire [body].  In other words (boy I keep saying that...) you will feel like your arms are doing less work on their own but your whole body will feel as though it was working. 

In Sum, Weight-Lifting vs. Pilates:  Both provide an equal ability to develop strength (especially if you are using the Pilates based machines), but Pilates will develop the strength of the entire [Body] at one time with all exercises.

Furthermore, it is common that after a weight-training workout, you are left sore, and many times unable to perform your common everyday tasks (as you have over-worked a specific muscle) (muscle endurance); alternatively in Pilates you are never over-taxing a certain muscle, and rarely walk away sore.  As such, one might think (it doesn't work) but keep in mind you are working the whole body, throughout all exercises you are doing, so not one is getting over fatigued; in turn, you are still able to do your every day activities, and are able to do them better as you have improved the whole body strength.

2.  Yoga vs. Pilates:

This is where many people fail to recognize there is actually a difference between the two practices.  I am no yoga expert so I can only talk to what I know (which is Pilates), and what I've seen/heard with Yoga... (that is my disclaimer on this one :) )

Yoga is commonly performed on a mat, with a focused attention on improving muscle endurance and flexibility while holding a certain position (as in Plow-legs over your head touching the floor). Cuing is often done (by the instructor) on how to hold the position, or where to focus once you are in position. A cue that is usually similar to what you may hear in Pilates (mind-body) but places greater emphasis on the teaching you to focus on the balance of the position.   Whereas, Pilates (may be performed on the mat or other specific pieces of equipment), focuses on improving muscle flexibility and endurance, through movement in and out of the position (ie. plow verses roll-over (from Pilates).  Basically, Pilates puts a the emphasis on teaching proper movement; where Yoga emphasis focus on holding the position (balance). 

So basically, while there are similar exercises and cues in both Yoga and Pilates (mat), the emphasis in Pilates is on movement. Additionally, Pilates is taught utilizing various pieces of equipment which with the spring based resistance can provide assistance in teaching proper movement or challenge of strength during movement.

3. Pilates vs. Physical Therapy:
There is really no replacement for Physical Therapy, and while Pilates is an amazing technique that many people find helps them after an injury or surgery; Physical Therapist's have specific training to work with Acute pain after injury or surgery.  Physical Therapy is designed to target a specific body part, to rehabilitate as close as possible to its preinjured state.  Pilates, however, based on its emphasis on teaching body movement, can often serve as an enhancement post-rehab (post-physical therapy) and often instructors are taught how to modify exercises based on medical limitations, but also work with the entire body as opposed to one specific body part.  (Please keep in mind, I only suggest doing Pilates post-rehab if you are working one on one with someone and not in a group based environment.)


In conclusion, Pilates is a structured form of exercise(s) with a great emphasis on teaching you how to properly utilize your entire body every time you are moving, as such you get more energy from working more efficiently.  (Body, Mind, Spirit). It is really a method; a focused approach to exercise which equally incorporates strength training, stretching, and endurance; A method, comprised of principles, that can be easily brought into other forms of exercise; Principles, which, will be thoroughly discussed in later posts.