It's one thing to do Pilates, but how do you get the most out of your Pilates classes? Yes, it is great to turn up to classes (and that is a huge battle in winter!) but there is actually a lot more involved than this. Here are some really useful tips to get as much out of your Pilates workouts as possible!
1. Listen to your instructor
This tip sounds simple, but it can be quite difficult when you are tired, when your brain is elsewhere or when you have a friend next to you in class! Pilates instructors are trained to teach using a particular instructing formula, which means that they break down every exercise with a setup, the breathing, the exercise, then with useful 'cues' or technique 'tips' as well as verbal corrections. These cues, tips and corrections are mentioned so your brain can send the information to your muscles to make them move correctly. This takes a great deal of brain power and concentration from you. Your instructor is an expert and is a wealth of knowledge, if you listen to them.
2. Embrace physical corrections
When your Pilates instructor physically corrects your technique, they are not saying you are doing the exercise badly! Instead, they are assisting you to get the most out of the movement. Physical corrections are a lot quicker and easier to understand than verbal corrections. A physical correction can help you feel an exercise working much more efficiently. Learn to love when your instructor comes round to adjust your shoulders, hips, knees, etc, as it means you are about to get more out of your workout!
3. Focus on your breathing
Your instructor mentions the breathing pattern for each exercise for a very good reason, as it helps you perform the exercise. Pilates breathing is designed to relax the core on the inhalation and lengthen the muscles, then engage the core on the exhalation and contract the muscles. The exhalation occurs during the part of the movement that involves the most muscle exertion, as you need the breath out to stabilise the body using your abdominals. The breathing can be very confusing when you first start focusing on it and often you will find yourself wanting to breathe the opposite way to what your instructor is telling you! Take a deep breath and start the movement again with the correct breathing. In time the breath pattern will just click.
4. Slow down
Mat and Reformer Pilates is not about going as fast as you can. In fact, you will get better results if you slow down and focus on the movement and the breath. Pilates on the mat involves working against the body's resistance, whilst reformer pilates involves working against the resistance of the springs. This can only be done correctly when the movement is controlled. Going fast through an exercise to finish it quickly often results in using incorrect, more dominant muscles. Slowing down and creating resistance results in using the correct, smaller muscles that Pilates is all about! Pilates is not a race; in fact, if you are going slower you will see more results!
5. Remember the core
The 'CORE', which is made up of the pelvic floor and the transverse abdominis or TA for short, is a major part of Pilates. Reminding yourself to engage your core on every exhalation and relax the core on every inhalation is a very important part of your Pilates practise, as well as when doing daily activities. On an exhalation, imagine you are putting on a part of high waisted jeans: use 30% effort to lift your pelvic floor from the tailbone at the back to the pubic bone at the front, as if you are trying to stop passing wind and stop urinating. This is the zipping up of the jeans. Now, engage the TA at 30 % by imagining you are drawing your hipbones closer towards each other, as if you are doing until the button of the jeans. On the inhalation, let these muscles relax and go floppy. This is a skill and takes time and practice. When you engage your core your pelvis stays still and your bottom is relaxed. Remember that it is only a 30% contraction. Listening to your instructor in class will help you remember to engage and relax your core.
6. Have FUN!
Whilst there is a lot to focus on during a Pilates class (listening, the core, the breath, slowing the movement down, letting an instructor correct you), it is also really important to not take yourself too seriously. If you do you will often find that you tense up your shoulders and neck and forget to relax your core on the inhalation. It is really important to enjoy your Pilates workouts, and enjoying means having fun. If you don't like coming to your Pilates class, you won't get the most out of your workout, as your heart won't be in it and your head will be elsewhere. Find a Pilates studio you like the vibe of, follow the above tips and you will experience the amazing benefits of Pilates!
Want more tips to get the most out of your exercise?
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