Will Pilates help me lose my belly fat?

This is probably one of the most commonly asked questions a Pilates instructor gets asked.  The technical answer to this question is "no", Pilates is not a cardio based form of exercise and therefore is not primarily designed to reduce body fat.  The participant asking the question then feels confused, because the late-night infomercials claim that abdominal exercises help "spot reduce" and Pilates has a lot of abdominal exercise, right?

Lets examine this in a little more detail.  The fatty deposits stored around your torso are energy stores - a result of excess intake of energy (calories) and a deficit of energy expenditure.  To access these energy stores, you need to be expending energy, and classically we recommend aerobic energy expenditure as the biggest consumer of these fat deposits.   However, these fat stores are also the main source of energy for our less "active" pursuits - our daily incidental exercise, the base metabolic functions of the body, even sleeping and watching TV!  The problem, is that these activities simply do not use enough of the fat stores to be considered relevant fat loss pursuits.

So, what about Pilates?  Well, Pilates does involve some movement - though not enough to get you huffing and puffing and really eating into those energy stores.  Many Pilates routines are designed to flow, elevating the heartrate and therefore providing a higher energy expenditure over the whole session.  Pilates also recruits the use of a wide variety of muscles, in different ways of contraction.  Resistance training is now being highly recommended as an important aspect of fat loss.  Resistance training helps fat loss by increasing lean muscle mass which increases energy expenditure.  So, is Pilates considered resistance training?  Pilates often uses isometric muscle contractions - where the muscle is held in a stationary state.  Pilates also frequently uses eccentric muscle contractions - where the muscle fibres are lengthened.  Some of the Pilates exercises require a high intensity of muscle contraction, that you would describe as a resistance exercise.

In my personal experience, Pilates does help with fat-loss.  I have had several clients lose weight  - including fat from their abdominals, thigh and buttocks - from the practice of Pilates.  I, also, have personally experienced a change in physique from the practice of Pilates.  Despite being very active, including resistance training and cardio activity in my training routine - my body shows it when I miss my Pilates sessions.

What about the variety that Pilates can offer?  Keeping your body in shape is about "mixing" it up and changing your routine.  Your body adapts very quickly to new stimulus - therefore your same old routine or walking, running or swimming may just not be cutting it anymore.  Sometimes, Pilates can be just the shift that you need.  The other benefits - posture, core strength, relaxation and focus - are icing on the cake.

And what about those killer abs?  Well, Pilates can have amazing visual results on the body.  The simple process of "narrowing" the waist, tones your abdominal centreing muscles and your clothes suddenly feel looser.  The toned appearance of the waistline, back, buttocks and shoulders also look great in your swimmers.  When you walk past your reflection in that shop window, you suddenly look slimmer - and you're standing taller.  People make comments on how great you look - you're alive with vitality and the amazing thing is your back is not hurting as much as it used to.

So what is really important?  Keeping up your practice of Pilates, keeping your functional fitness level high and if you happen to look great after all that work - well, that's even better.

Can I practice Pilates at home?

Pilates, just like any other exercise, requires time and effort to acheive great results.  The fantastic thing about Pilates is, however, when you do find the time to practice you can be very efficient in reaching your goals.  Just 20 minutes a day can make a profound difference in the way you move, feel and look. 

So what do you do in those 20 minutes a day?
Well, if you have never done Pilates before, you will likely need to find a mentor.  You may choose a book, DVD, pod-cast or even a you-tube clip - however to learn the exercises effectively, there is no replacement for personal instruction.  A Pilates class can be a good start to learn the exercises and receive some feedback about your execution from your instructor.  A private session will provide you with specific, hands on instruction and will also look at your big-picture situation - goals, postural assessment and even previous injuries.  Once you start to feel comfortable with the Pilates exercises, choose a few that you feel comfortable in performing on your own and start to incorporate them into a regular practice routine.

Which exercises are best?
The exercises that are best for each body are very individual and depend on areas of weakness and tightness in your specific body.  It is important to think about what exercises really resonate with you - and perhaps think about the exercises that you find particularly challenging.  Most people do need to strengthen their core, so I believe it imperative to include simple abdominal centreing, including pelvic floor awareness, exercises.  Due to compromised posture, most people also need to strengthen the thoracic area of the back, so exercises lying on your front are also really important for most of us.  Click here to see a "Swan Dive" video by Michael King.  Exercises that strengthen your gluteal (bottom) muscles are also important for most people to build pelvic stability.  Click here to see a "Shoulder Bridge" exercise clip.

In Summary:
Personal practice is a very personal thing.  Self awareness through the process of self examination is the first step - identify your weaknesses, identify your strengths (that may be resulting in tightness and imbalances), and include some general postural correcting exercises.  You can accelerate your journey of self awareness by utilising the skills of a Pilates practitioner who will easily identify your specific issues and what exercises will be most beneficial for you.  Importantly, your personal practice should not be painful.  Stick to exercises that are basic to moderate in intensity and complexity, before progressing to more challenging routines.  Remember the basic principles and use your personal time to integrate your concentration to create an oasis of relaxation through physical focus. 

For those of you in the Sydney area, Practical Pilates will be holding a mini workshop regarding Pialtes practice at home on Monday the 4th of April, 2011 and Connells Point.

Good luck with your Pilates Practice!

Pilates on the Ball - how does it differ from Mat Pilates?

Exercise stability balls are often used in conjunction with the practice of Pilates, as the unstable surface provides an excellent compliment to the principles of Pilates and variations to the Mat exercises.  In addition to the challenge of instability, the stability ball can also enhance mobility and provide support, when used in specific ways.

The Pilates principles of concentration, alignment, breathing and centreing are used with the mobility and instability of the stability ball to provide an endless range of alternatives to the standard mat exercises.  These exercise variations can stimulate awareness and controll, improve movement patterns and balance body and mind.

There are important safety considerations to observe when working with a stability ball - a mat should still be used to increase contact with the floor, and appropriate footwear or bare feet is essential.  There should be plenty of room, around your ball, to move and you should be instructed how to get safely on and off your ball. 

If you would like to take your mat Pilates practice to the next level, then consider trying a Pilates on the Ball class.  Practical Pilates runs classes at Hurstville, on Tuesdays at 7:30pm.

Natasha
Practical Pilates
Pilates Classes and Private Sessions in Sydney's South and Wollongong

Pilates Group Class or Private Session in Wollongong - what should I do?

The answer to this questions is ultimately based in your lifestyle and desired results.  Group Classes are a great, inexpensive way to get an introduction to Pilates and learn the basic fundamentals and exercises.  Group mat classes are structured like any other group fitness class, with an instructor demonstrating, describing and offering hands on corrections to a pre-planned class plan of Pilates exercises.  A good instructor will also offer modifications and options to help participants cater the class to their specific needs or goals.  Group classes, however, are designed for general populations without any medical conditions or injuries.  Group classes also address an overall objective - core strengthening, alignment and posture - in a balanced manner, which may not address all of the specific needs of the participant.  For many people Group Classes are a convenient, ideal way to gain many of the benefits of Pilates.

Private Sessions can offer specific, hands on, catered Pilates practice in a custom designed program.  Private sessions will examine, in depth, your specific issues and will go through a program that will balance your individual body's needs.  Private Sessions can also be great for a more detailed explanation of the principles and for an introduction to the Pilates exercises for the newcomer.  Private Sessions are usually more expensive than group classes, but often the results are more profound, due to the specificity of the work done. 

Both group and private sessions can be either studio based (using specific Pilates equipment) or mat based.  Mat based Pilates can often be more appealing to the beginner, as there is no complicated equipment to use.  Studio based Pilates is more specialised and can be more ideal for participants with special needs (eg: rehabilitation) or those with advanced goals.  The important factor is to find a practitioner or instructor that you feel comfortable with, who is appropriately qualified for their field and offers a program that fits in with your lifestyle.  The continuing practice of Pilates is your best way to keep your body fit - lean, toned, mobile, aligned and full of vitality.

Natasha Debsieh
Practical Pilates
Pilates Classes and Private Sessions in Wollongong and Sydney South

How do I know if I'm using my abdominal muscles correctly in my Pilates class?

Many first time Pilates participants often ask if they're doing their abdominal work correctly in their Pilates session.  Often clients can feel disconnected and uncoordinated when it comes to controlling their core region.  Some participants are used to the global muscle "burn" associated with endless abdominal crunches, and find it difficult to switch off these dominant muscles and activate their deeper core stabilisers.


Many of the Pilates exercises that we practice are aimed at activating the inner core unit - deep abdominal and lower back stabilisers that include the Pelvic Floor, Transverse Abdominus, Quadratus Lumborum and Multifidus muscles.  While the names of the muscles and the way they interact to stabilise your lower back and pelvis might be complex, the cues and imagery used to actively engage these stabilisers does not need to be.  Cues used in a Pilates session to recruit these "centreing" muscles might include:
"narrow your waist"
"draw your navel gently in towards your spine"
"elevate through your pelvic floor"
"engage the space between your hip bones"
"imaging slipping on a tight pair of jeans and doing up the zip"
These phrases are all designed to achieve a similar result, however instructors will use many different ways to describe them to allow for individual differences in participants awareness.

If you are struggling to gain an awareness and connection with your inner core unit, I would encourage you to try any of the above suggestions.  For example, practice "narrowing the waist" in a variety of different positions - lying on your back can be a comfortable and neutral position to start.  You may wish to try "drawing your navel in towards your spine" in an all fours position, working against gravity.  Placing the hands or fingertips on the lower abdominals to increase proprioception to the area may also be of assistance.  It is important to note that these abdominal and core muscle activations should be done with a relaxed breathing pattern, preferably with the muscle contraction on the exhale breath.  You can work with different intensities of muscle engagement, and also practice sustained holds and quick short activations.  Paying attention to your alignment - spine, ribs, shoulders and neck - is also important to allow a neutral starting point with which to activate your muscles. 

Activation of the inner core unit, in the way described above, is required most of the time during your practice of any Pilates exercise. As the exercises grow in intensity, other aspects and muscle recruitment are required, however the most important starting point is that awareness of your deep stabilisers and your ability to activate them easily, at will.


If you have any questions or concerns during your practice of Pilates, please consult with your instructor or practitioner who will have excellent, practical suggestions for you.  Good luck with your continuing practice of Pilates!

Until next time,
Natasha

Pilates at Home - Mini Workshop

A new mini-workshop, April 4th, Connells Point 7-8pm.
Connells Point Public School, Riverview Avenue.
The workshop will cover a Pilates Routine that you can practice at home, and will include handout with descriptions of the specific Pilates exercises and tips and watchout points.
Not to be missed if you would like to continue your practice of Pilates during the Easter break.
More information - Natasha Ph: 0449 075 799