Lesley Ackland - Pilates (Thorsons First Directions)

Pilates is a disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles

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 one to four.

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 origins of classic pilates

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.

Body maintenance

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.

The main principle of Pilates is that exercise is essentially a mindbody technique. Therefore, when you exercise you mentally focus on the muscle groups that you are using. Pilates recognizes that it is only through the synchronizing of thought and action that an exercise is truly effective. In order to create a healthy and fit body you need to integrate the mental, physical and spiritual spheres.

Mind over matter

It has long been established that the mind has an enormous influence on the health of the body. Research shows that the mind has an infinite capacity to induce positive physiological effects. You may have noticed that when youre in a good mood you automatically seem to look and feel better. Scientists ascribe this phenomenon to the activity of the billions of nerve cells in our brain, which transmit chemical messages to the rest of the body. Our thoughts and emotions play a vital role in influencing this intercellular communication.

Think for a moment how you feel when you are stressed. Not very pleasant. This is because your body produces an excess of stress chemicals (e.g., adrenaline and Cortisol), which causes your whole system to speed up. Your heart beats faster, your blood pressure goes up, your breathing becomes rapid and shallow. At times, this type of response is necessary. It is what motivates you when you are faced with a crisis. In large doses this type of reaction can, however, be extremely harmful and lead to all sorts of unpleasant symptoms such as dizziness, profuse sweating, insomnia and migraines. In contrast, positive feelings of calm and contentment have a much more beneficial effect, as they induce the body to produce health enhancing, feel-good chemicals (e.g., endorphins and serotonin), which are vital for well-being. They promote a sense of serenity you breathe more easily and deeply, your heart rate is slower and your blood pressure lowers. The more relaxed you feel, the less tension you hold in the muscles throughout your body. This has a beneficial effect on your general bearing and posture. Tight, tense muscles make your body shrink and constrict. This stops the energy from flowing freely throughout the body and, in time, this will be reflected in a weak, misshapen musculature.