Ackland - 20 Minutes to Master ... Pilates

Do you dream of a flat stomach, a longer, leaner body and superb posture? Do you wish to improve your overall appearance? If so, then Pilates will help you achieve all this and more. In this book you will discover a unique bodywork system that will help you transform your body and develop a physical presence and energy that exudes total confidence and grace.

While most people have heard of Pilates, few know exactly what it entails. Pilates is a very disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles. The main emphasis is on elongating the body to create a longer, leaner and taller silhouette. However, Pilates differs from other exercise regimes by going beyond the purely physical. This is a holistic discipline that integrates the mind, body and spirit. It is a philosophy of movement that brings about mental and physical integration. If you have never tried this type of exercise before, you will be surprised by its apparent simplicity. The slow, controlled movements enable energy to move more freely throughout the body. The visualization techniques gently help to focus the mind so that each exercise is executed with ultimate precision. With Pilates there is no need for over-exertion. The emphasis is on quality, not quantity. Its not about how much you do but, rather, how you do it. This is good news indeed for those of you who have become disillusioned and bored with fitness programmes that may not suit you.

If you want a long, lean look, with a minimum of effort in the safest way, you merely have to follow the guidelines in this book. Most of the techniques are based on the idea of using your own body to create resistance, so there is no need for any complicated props. All you need is a willing body and a curious mind. Before you attempt any of the exercises, though, it is important that you first become acquainted with the underlying principles outlined in chapters 1 to 4.

Pilates promises no quick fixes or sudden improvements. However, with concentration and commitment, the end result will be rewarding and nothing short of enhanced physical and mental well-being.

The original concept of Pilates was the brainchild of a German, Josef Hubertus Pilates. He was extremely frail and weak as a child, but was determined to regain good health. This was the start of a life-long obsession with fitness and body building, and as a young man he excelled as a diver, skier and professional gymnast. Aged 32 he decided to move to England, where he made a living as a boxer, circus performer and self-defence instructor.

When the First World War broke out, his career was temporarily cut short. As a German, Pilates was interned in England for the duration of the war. He used this time, however, as an opportunity to re-think and develop his approach to fitness. The result was the first blueprint for a whole new regime, Pilates, which drew upon all the various disciplines with which he was involved. His basic philosophy concluded that the only way to achieve true fitness was through the integration of mind and body. Hence, all his techniques were based on a combination of physical and mental conditioning.

When Josef Pilates created his unique system of exercise during the early part of the twentieth century the lifestyle was, in many respects, healthier for the public at large. People walked far more, for instance, and were not subject to the repetitive movements inherent in using a computer or sitting in an office chair all day. For this reason I decided to expand and enhance the basic principles of Pilates.

In 1980 I began developing Body Maintenance, a balanced system of exercise, body shaping and tone combined with mental improvement and nutrition, based on Pilates. This unique bodywork system integrates methods from a wide variety of sources, including remedial massage, osteopathy and injury clinics. In my studio in Londons Covent Garden I use the system to treat people suffering from modern infirmities such as RSI, as well as giving classes for those whose focus is simply on gaining or maintaining fitness.

The Pilates-based exercises I teach in my studio often incorporate balls, ropes, springs and pulleys. However, the most important and long-lasting work takes place on the floor. Mat exercises, essential to body mobility and endurance, target weak, under-utilized muscles in the abdomen, lower back, arms and legs. The exercises in this book are based on mat work. They involve straightforward, concentrated movements that dont require a gym or special equipment. What they do require is a little time, be it in the morning, during lunch time or later in the evening. This is a complete exercise regime devised for individuals who might not have the inclination or opportunity to seek out my studio, but who want to benefit from my tried and proven Pilates-based exercise programme.