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!