Pilates for dummies DVD
Tracey Thompson takes us through a combination of exercises. This instructor is reliable and well informed. She is a certified NASM and AFAA fitness professional with more than 18 years experience. This personal trainer is a group fitness instructor who specialises in the Pilates method and modified-Pilates programs.
The DVD describes itself as a ""Unintimidating program that takes you through Pilates standing and floor workout techniques in easy-to-understand language."
This DVD is sold for weight loss. I feel Pilate’s principles are the same no matter what the purpose. This is why I reviewed this DVD nevertheless. A good, easy to follow workout for everyone: dancers and non-dancers alike. The exercises are appropriate and take the participant through a range of low intensity exercises with harder options. The exercises are not just those of Mat Work but standing too. The standing exercises may be a little strenuous for non-dancers or the injured as they put pressure on the knee. Overall, I was pleased with the work-out, maybe a little simple for my ability but the technique and strengthening elements I was looking for are all there.
After following the DVD and practising the technique I have adapted the exercises using my dance and fitness expertise for appropriate use in my own lessons. The exercises follow the eight principles of Pilates and my own knowledge of exercise fitness techniques.
The following information was passed to me from a highly trained Pilates practitioner:
Pilates Principles
Pilates is not just a set of exercises which are performed, it is a way of moving. Regular practise will bring many benefits, including; better posture strength, muscle tone and balance, flexibility, joint stability, bone density and reduced stress levels.
8 principles underlie all Pilates exercises and their variations.
1. Concentration
The mind/body link. Block out all other thoughts while focusing on the movement. Make every movement a conscious act.
2. Breathing
Controlled, continuous breathing. Lateral thoracic breathing is used as the deep abdominal muscles are contacted (30%). Generally breathing is out on the greatest effort.
3. Centring
All movements stem from the centre powerhouse and are controlled by the deep abdominal muscles (inner unit). These muscles must be contracted prior to moving limbs. The body needs to work as a unit rather than separate parts.
4. Control
All moves are slow and controlled. Slower is harder! It may be necessary to undo bad habits and relearn control of some moves.
5. Precision
Placing the body in an exact position under conscious control. Alignment needs to be set up for all exercises.
6. Flowing movement
Moves are continuous with no beginning or end. This allows moves to be functional with concentric and eccentric work. developing strength and flexibility in balanced measures.
These principles are important to dancers. The above allows dancers to move effortlessly throughout physically demanding routines with finesse. Therefore it is important to incorporate this into a dancers training regime.
Quick internet search:Yoga Vs Pilates
"Pilates seek to reach much the same goals, also via a series of controlled movements. The major difference is that the Pilates technique not only has a full complement of mat work, but it incorporates work on the Pilates machines. The emphasis of the exercises is to strengthen the abdominals, improve posture, stabilize and lengthen the spine, improve balance and overall strength. Pilates gives you a longer, leaner, dancer-like line."
We will not be using the machines for my intervention due to the gym being closed. The above reassures me that mat work will strengthen the abdominals, and improve posture. Which are all integral to the training regime I teach the class. The principles of Pilates help to guide my teaching points.
