Everything you need to know before your first Pilates class
Help. I’ve never been to a Pilates class before. What should I expect?
Pilates is having a massive resurgence. At the beginning of 2023 there were numerous articles about why Pilates is the hottest exercise trend of the year. Seeing massive growth, in fact a 38% growth from 2021 to 2022 it seems like everyone is singing its praises. Celebrities and sports people alike are taking to social media to tell the world how it improves posture, develops long lean muscles, tightens and stabilises the core and develops flexibility alongside a heightened sense of wellbeing.
Most people have heard of Pilates. Some people think it’s like Yoga, and others think it’s just for older people and involves some stretching… WRONG.
Developed in the 1920s, it quickly became popular with dancers, and has continued to be top of ‘go-to classes’ for super-fit celebs who swear by the fitness method because it's hardcore but low impact.
Whether you are a complete beginner to exercise or are super fit, Pilates offers a complete mind and body workout like no other and exercises can be as challenging as you want them to be. Plus, unlike other exercise classes, Pilates will reach into your everyday life. It will make you move differently, hold your body differently and you will have a sense of inner core strength like never before. Many class goers tell me they even stand differently when they are brushing their teeth or walking the dog… That’s because Pilates is great for fixing alignment and improving mobility. The movements are slow and controlled, they tone muscles, increase muscle endurance and promote good posture and balance.
What happens in a Pilates class?
To a certain extent this depends a lot on what sort of session you sign up for. Over the last few years there has been a surge in different strands of Pilates; Fitness Pilates, Yogalates, Tabata Pilates, Barre Pilates and the list goes on. There is also Pilates Reformer classes that involve large pieces of equipment that look like torture devices and are developed from the original machines used by Joseph Pilates in the 1920s. These add resistance with a spring-based machine that strengthens you as you move one way and stretches you the other way.
But you don’t need fancy equipment to get a Pilates workout, almost everything can be done on a mat. Adding in some resistance bands, a Pilates ball, a block or a Pilates Ring can also mean you pump up certain moves, making them more challenging for your stability as well as helping you connect with your deepest core muscles.
Whatever version you are trying the exercises will be based on the 34 original Pilates moves, with various degrees of contemporary twists thrown in for good measure. Unless, of course, you have signed up for a classical style class which takes you through the same exact moves in the same exact order every session.
Contemporary style classes, on the other hand, mix in more creative choreography and exercises from other fitness modalities such as lunges, plank variations, and other popular bodyweight resistance moves. That’s what we do at 101 Pilates.
No matter which types and style of Pilates workout you choose, you’ll likely hear some new words during your first lesson. Common terms I might use include neutral spine, alignment, c-curve, engage and articulate (meaning to roll down one vertebra at a time). Don't worry, though, these are explained in every class with reminders throughout. Everything is demonstrated and explained, I will tell you why we are doing certain exercises and which muscles to engage…in fact I never shut up.
‘I’ve really been enjoying getting back to doing Pilates and it has reminded me how much I enjoyed it before, and how beneficial it is. You make everything really clear and easy to follow and I like how you explain the benefits of each exercise’.
You can also expect optional moves. The base move will be demonstrated and then progressions of the move offered to those who want the extra challenge. The most important thing to remember is to work at your own pace, yes challenge yourself, but if something hurts, don’t do it. No one is watching you, they are too busy, squeezing, aligning, contracting, engaging and breathing to worry about anything else.
How will I feel after my class?
You should feel invigorated, stretched and pretty pleased with yourself for getting through the session. The next day you may have some muscle soreness if you found a new muscle, but some extra stretches will soon sort that out. Over the next 48 hours you may still have some muscle soreness but after a few weeks of classes this will fade as your newly found muscles emerge.
What shall I wear?
Think form-fitting. A pair of leggings or cycling shorts and a sports bra or not-too-baggy t-shirt are the way to go, and wear socks with grippy treads on the soles too to help you balance and keep your feet warm. You should aim for tight clothing so I can see your alignment, enabling me to correct you as we go. But, feel comfortable, wear what makes you feel good.
How often should I do Pilates?
For the best results, aim for a few weekly sessions. Two to three times a week is ideal but remember that every class you do is more than the one you didn’t. You can also practice at home; five or ten minutes a day will really help you progress and it will also help build your flexibility. I provide short exercise clips on the 101 Pilates Community channel on a regular basis as well as giving you personalised homework if asked.
Will Pilates help you lose weight?
It definitely could. Women who did Pilates three times a week for eight weeks lost weight and inches in their waist and improved their BMI, in one University study. In another study in the International Journal of Cardiology there was evidence it also lower’s blood pressure as well as reducing waist and hip circumferences. There is also evidence that Pilates increases your muscle mass which in turn helps you burn fat faster. As muscle weighs more than fat, don’t be disheartened if the scales don’t move, try taking measurements instead.
The other reason people who practice Pilates lose weight is through the mind and body connection, by taking extra care of yourself you start to want to make good choices and the heightened sense of wellbeing you feel makes stress eating a less frequent occurrence.
Does Pilates reduce stress?
Pilates helps you breath deeper, all classes focus on the breathing technique as well as the exercise technique. Encouraging correct breathing reduces cortisol levels. Cortisol is the stress hormone and high levels contribute to weight gain and increased stress. So, take time to breath properly and encourage your body to take care of itself.
Can Pilates help you get in shape?
You’re not going to leave class dripping in sweat like you would after running or aerobics but you will use every muscle in your body and leave with a glow. Every movement builds strength and flexibility and because it’s low impact it decreases the risk of injury and forms a good basis for other exercise forms. If you read the reviews on my website you can see people have been losing inches from all over their body through toning and building long lean muscle.
"I feel stronger and more toned. In fact, since starting in January I have lost an inch off each limb, an inch off my hips and 2 inches off my waist. Must be down to Pilates."
Can Pilates help you lose belly fat?
While you can’t spot reduce fat, Pilates will help you engage your pelvic floor and deep core muscles leading to increased activation and a tighter tummy. Back this up with a diet rich in whole and fresh foods and you’ll see a difference in no time.
Can Pilates help with my back pain?
Research has shown taking part in Pilates regularly improves muscular endurance and flexibility. After just eight weeks of a Pilates routine, people showed improved flexibility in a study published in the Journal of Sports Medicine and Physical Fitness. It’s also a killer core workout, which can not only give you envy-worthy abs, but can also help you stand up straighter and reduce back pain.
Are there any risks to practicing Pilates?
None at all. As long as your instructor is qualified and you have disclosed any injuries or health conditions there is no danger. Classes will be adapted to make sure you can take part and you are always encouraged to do what you can and celebrate it, don’t worry what else is going on around you, this is your journey.
In my last customer survey five weeks into class, almost everyone said they had improved their flexibility, had less aches and pains and they felt stronger… So, what are you waiting for? Grab a mat, and give it a go. 101 Pilates offers a range of classes in different village locations across south Worcestershire at both day and evening times.