What's the hot new way to exercise that has celebrities like Julia Roberts, Uma Thurman, and Leonardo DiCaprio hooked? The answer: Pilates (pronounced: puh-lah-teez).

Pilates improves your mental and physical well-being, increases flexibility, and strengthens muscles without the strain and impact of sports like running or tennis. That's because Pilates focuses on your breathing and uses slow, controlled movements. So sit yourself down, get comfortable, and get ready to learn about Pilates!

What Is Pilates?

Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, Pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). As a result, you should be less prone to injury, have better posture, and experience better overall health.

The founder of Pilates was Joseph H. Pilates, a man who was born in Germany and as a child found it hard to participate in sports because of his frail body. Later, though, he trained himself to become an accomplished athlete. While interning as a nurse for the British during World War II, he designed exercise apparatuses for immobilized patients as well as the men in his regiment. These apparatuses later became the inspiration for the machine comprised of pulleys, cables, and springs that Joseph Pilates designed for his exercise program.

Pilates also developed 500 specific exercises that focus on the torso. He later became a trainer for dancers who wished to tone their muscles and achieve coordination, strength, and flexibility.

The eight principles of Pilates are:
*relaxation,
*coordination,
*concentration,
*breathing,
*flowing movements,
*alignment,
*stamina, and
*centering.

There are two types of Pilates. The kind that is linked closest with Joseph Pilates requires several components: the use of his machine, a certified teacher who has the appropriate qualifications, and either a one-on-one training session or a small class made up of four to five people. Today, the machine most people use is called the Reformer.

Tthe other form of Pilates, called body-control Pilates, requires only a floor mat. With this type of Pilates, you don't need a machine, weights, or other equipment. The exercises are designed so that your body uses its own weight as resistance.

Before You Begin

Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem.

Keep these tips in mind so that you can get the most out of your Pilates workout.

*Staying calm is key. Breathe deeply and keep your breathing even. Pilates is designed to combine your breathing rhythm with your body movements. Also, remember to concentrate on your muscles and what you are doing. The goal of Pilates is to unite your mind and body, which relieves stress and anxiety.

*Be cool and comfortable. The best thing about Pilates is that you rarely break a sweat, so if you find that you are, you might want to take a couple minutes to rest up before you continue. Also, you should wear comfortable clothes (as you would for yoga - shorts or tights and a T-shirt or tank top are good choices), and keep in mind that Pilates is usually done without shoes. If you start feeling uncomfortable, strained, or experience pain, you should stop.

*Let it flow. When you perform your exercises, avoid quick, jerky movements. Every movement should be slow, but still strong and flexible. Remember that Joseph Pilates worked with dancers, and your movements should flow like a dance.
Don't leave out the heart. Pilates offers numerous benefits, but it doesn't take the place of a cardiovascular workout. It's a good idea to pair Pilates with another form of exercise like swimming or brisk walking.

Getting Started

The great thing about Pilates is that just about everyone - from couch potatoes to fitness buffs - can do it.

Because Pilates has gained lots of attention and was recently recognized as a generic form of exercise like kickboxing, you have lots of options if you'd like to take a class. You'll probably find that many fitness centers and YMCAs offer Pilates classes, and some Pilates instructors also offer private classes that can be purchased class by class or in blocks of classes. Instructors should be certified by a group such as Pilates, Inc. (click on the Resources tab on the side of this article for more information).

Keep in mind that these classes will most likely consist only of mat work - not the type of Pilates that requires a machine.

Here are a few basic exercises you can try out at home:

The Hundred:
Lie with your back flat on the floor, and your knees bent over your chest and at a 90� angle. Place your arms at your sides, with your palms down. Let your belly relax as you breathe. With your head and neck lifted off the mat, start pumping your arms straight up and down. Breathe each time you pump. Start at 20 to 30 repetitions and slowly work up to 100.

Rolling Ball:
Sit on the floor with your knees bent. Roll slightly backward until you're balancing on your tailbone, with your arms locked underneath your knees. Tuck your chin into your chest, exhale, and roll all the way backward until you reach your shoulder blades, stopping at the neck. Inhale and slowly use the muscles in your torso to bring you back to the starting position. Try doing six repetitions.

Straight Leg Stretch:
Lie with your back flat on the floor and your arms at your sides, with your palms down. Bring your right leg straight up (pretend you're going to touch the ceiling), while keeping your back flat on the mat. Slowly make giant clockwise circles with your right heel, still keeping your back flat. Pretend that the center of the circle you're making is your left kneecap. Make three to five circles with each leg.

The important thing to remember when doing Pilates is to go slowly and concentrate. If you keep it up and learn to perfect your movements, you should be stronger, more toned, and more flexible - and less stressed.

Reviewed by: Kim Rutherford, MD
Date reviewed: September 2001