And my response is:
“If you’re doing it correctly and there’s no medical reason why you shouldn’t be exercising, then Pilates is probably one of the safest and most effective forms of exercise you could possibly do while you’re pregnant.”

Here are just a few of the benefits of Pilates during pregnancy. Pilates exercises are purposefully designed, to:

• re-align your posture
• tighten your tummy muscles
• strengthen your pelvic floor
• diminish back ache
• challenge your balance
• tone your arms, legs and bum
• keep your cortisol (stress hormones) levels in check
• eliminate sciatica
• help reduce water retention
• produce results
• ease the labour
• contribute to a faster recovery after your baby is born
• give you the confidence to enjoy your body.

To me, it makes perfect sense when all the changing areas of your body – breasts are getting bigger, posture changing, tummy growing, lower back starting to curve, pelvic floor taking a hammering to name but a few, for women to do Pilates.

The midwife at the birth of my first child put down the fact that I managed to give birth to my daughter who was posterior (facing the wrong way) naturally, without intervention to Pilates.  The muscles required to ‘push’ the baby out are the transversus abdominis which is the main muscle trained in Pilates, and if those aren’t strong then you may not last the distance. She was also astounded at how tight my tummy muscles were pretty much immediately after the birth – again, a result of a three times a week Pilates regime. I worked my pelvic floor morning, noon and night and was very aware of my postural changes at every step.

It’s not about slipping back into a size zero 10 minutes after the birth, Pilates just keeps you toned, focused and gives you the tools to birth confidently. It is also very handy to use the shoulder scapula stability exercises when you’re breastfeeding as the majority of women will find they automatically start to roll their shoulders forward, creating a ‘hunch’ in their back.

It is very important that you find an instructor who is trained specifically in pregnancy. Your body changes throughout each trimester, so it makes perfect sense for your workouts to do so too.

Tasha is a highly qualified Pilates instructor and TV presenter specializing in pregnancy. She is also an established writer in the field of pregnancy and exercise, and during her pregnancy with her second child, she decided to create (what has now become) a world first set of trimester specific Pilates workouts which are available from www.pregalates.com

There are many different kinds of runners. There are marathoners and other distance cravers who may or may not be competitive; there are short distance runners who also may or may not compete and then there are casual runners who just try to fit in a few miles a week to keep their cardiovascular systems in good working order. No matter which type of runner, the same muscle groups are used to propel the body forward. Primarily the hip flexors to pull the top of the leg forward, the quadriceps to extend the knee then tibialis anterior to flex the foot and prepare to plant the forward foot. Once down, that leg is pulled back using the glutes and hamstrings. The big issue here is that while in that running gait, the runner’s body is moving in the sagittal plane therefore the muscles that support movement in the horizontal and frontal planes are not challenged specifically.

You may see the effects of the imbalances if you have a client who loves to run. They may exhibit great strength in their legs but have real issues with tightness in the hips, with low back or knee pain, and/or problems with balance. As an instructor it is very important to work the client in the horizontal and frontal planes. Pilates can also help runners with core strength so they can be more upright in their posture as well as breath control. Below are a few Pilates exercises that can benefit runners.

Mat Work Exercises

• Side lying leg series (strengthen glute medius & stabilize hips)
• Leg circles (stabilize hips and move legs through rotation)
• Swimming (thoracic extension, hip stability)
• Side bend (strengthen abductors, adductors and obliques)

Reformer Exercises

• Feet in Straps; medially and laterally rotated (hip rotation, mobility)
• Footwork; medially and laterally rotated (hip rotation, mobility), heel lower and lift (calf strength and flexibility)
• Side splits (lateral hip strength and stability, abductor and adductor strength)
• Long Box series (thoracic extension, hip stability, core strength)
• Seated twist with or without ring (hip stability, obliques)

Of course there are many other Pilates exercises that can complement a runner’s program.

The benefits runners have by using Pilates

• Increasing core strength and correcting postural imbalances
• Increasing balance in the muscles of the back and hips
• Reduce the risk of injury
• Assist with breath control

Make sure your runners know they need to work other muscles besides those for running. They’ll be really happy if you can keep them out on the road, track or treadmill.

Romana trained with both Joseph and his wife, and committed to them to continue their teachings. She and her daughter still train the classical method today.

Mary Bowen started training with Joseph in 1959 because of her bad back. After improving in two sessions, Mary hasn’t stopped yet. She still trains and holds workshops through her studios in Connecticut and New England.

Ron Fletcher was drawn to Joseph because of a bad knee from dancing. He continued training with Clara after Joseph’s death. He opened his studio in Beverly Hills in 1971, and continues training Pilates instructors today.

Kathy Grant also trained under Joseph and now works full time in the Department of Dance at the Tisch School of the Arts, New York University. She and Lolita San Miguel are the two people that were actually given a degree in Pilates by Joseph himself. Lolita San Miguel now trains Pilates instructors through her studio Pilates Y Mas Inc.

The elders were drawn to Joseph because of their own personal story, but still today, 50 years later, they still practice the Pilates exercises and teach them to the world. More information on Pilates elders can be found at www.easyvigour.net.nz.

Pilates can prevent back pain, muscle aches and joint stiffness. Pilates is low-impact and when done with a well-trained instructor the moves will be precise, controlled, fluid and graceful. Form is essential during the exercises.

The basic principles of Pilates, which are learned when you begin your Pilates practice, are necessary for the safe and effective results. When performed correctly and consistently, posture will be enhanced, deep core strength will develop, tension will decrease and joint mobility and muscle imbalances will improve.

Common causes of back pain are poor posture, improper lifting techniques, and weak core muscles to name a few. Back pain frequently occurs during everyday activities. As a result of Pilates, enhanced posture and body awareness gives you the ability to avoid injuries and pain in your daily routine, whether you are unloading laundry or playing golf.

Lengthening your body with Pilates will also help soothe muscle aches. Blood and nutrients will move through the entire body to the muscles and tendons, which help keep them healthy and minimize the risk of injury. As circulation increases, joints are lubricated and your hips, back, neck, and shoulders loosen up, relieving aches and stiffness. Start Pilates today and prevent the pain tomorrow.