6 Popular Types of Pilates and How to Do Them
How to do 6 different, popular types of Pilates
Are you a fitness enthusiast that has just discovered the amazing world of Pilates? Are you excited to dive into Pilates and have a full exploration of this sport?
If yes, we get it! Because we, too, were once in your shoes, thanks to the natural curiosity that pushed us to discover more about it and all of its types.
Everyday, we benefit from our Pilates knowledge, raising awareness for this incredible exercise.
So, gear up, Pilates lovers! In this article we're going to be taking you on a wholesome ride of mind-body-spirit integration..
We'll introduce you to 6 different types of Pilates and guide you on how to perform each one.
For starters, let's discuss the 6 most popular types of Pilates and how they're done!
1. Classical Pilates
As the name suggests, classical Pilates is the type of Pilates that imitates the traditional (read: original) way of doing Pilates.
Pilates originated in the 1920s, and it was started by Joseph Pilates.
The workout is named after its founder, and Joseph Pilates designed a series of controlled and precise exercises intended to bring the mind, body and spirit in perfect balance.
These sequenced exercises, over 500 in number, were based on the 6 original principles of Pilates, namely:
Centring
Concentration
Control
Precision
Breathe
Flow
Classical Pilates incorporates exactly the same exercises taught by Joseph Pilates in exactly the same order as he did, keeping the original essence and spirit of Pilates alive.
Anyone who seeks to experience Pilates in its full authenticity should opt for classical Pilates and reap the wholesome benefits of an intelligently sequenced workout.
2. Mat Pilates
Again, as the name suggests, mat Pilates is the type of Pilates that's done using a yoga mat, essentially.
Mat Pilates is a comparatively simpler form of Pilates as it only uses a mat instead of more complex equipment.
Mat Pilates basically makes use of the same floor exercises involved in classical Pilates, replacing the wooden board used by Joseph Pilates with a yoga mat.
This adds a whole lot of stability to the workout, and acts as comfort too.
These exercises cover the basic Pilates principles and focus on stabilising the core while also training the rest of the body. All of this needs just your body, a mat and some space on the floor!
This is absolutely perfect for beginners as you can start right away, anywhere, anytime! Isn't that amazing?!
Example: Pelvic Curl
Steps:
Lie down on the mat with your feet and knees apart.
Breathe through your nose. Exhale slowly.
As you exhale, flatten your tummy and raise your hips gradually until the abdomen is level with the shoulder blades, forming a flat plank.
Now roll down gradually, lowering your upper back, then the trunk, then the lower back, until you reach the original position.
Repeat 5 times.
This is just one example of a Mat Pilates exercise. The workouts usually incorporate several different exercises with transitions to bring about a holistic uplift in mental and physical well-being.
3. Reformer Pilates
Just like mat Pilates replaced the original wooden board with a yoga mat, reformer Pilates replaced the mat with a reformer machine.
The exercises involved in reformer Pilates are essentially the same as those in mat Pilates, except they're intensified with the additional resistance of the reformer.
A Reformer allows better customisation of postural alignment, flexibility and coordination as compared to a mat, thereby causing the workout to flow easier, be more constant and more intense.
This is better suited for individuals who are already comfortable with mat Pilates and are looking to up their workout level by adding a reformer.
Example: Stomach Massage (Rounded)
Steps:
Sit at the platform, your toes placed on the foot bar and your knees stretched shoulder width apart, with your hands clasping the platform edge.
Tuck your neck into your knees by curving your back.
Inhale, gradually extend your legs, and slide back.
Exhale, gradually coming back to the original tucked-in neck position.
Perform 2 sets of 15 repetitions.
This is just one example of a reformer Pilates exercise.
These workouts usually incorporate several different exercises with transitions to bring about a holistic uplift in mental and physical well-being.
4. Winsor Pilates
Winsor Pilates was introduced by Mari Winsor, a famous Pilates instructor.
Winsor Pilates uses a combination of modified classical Pilates exercises, which are done in a different order to the traditional practice.
This modification in style and order allows the exercises to reach their maximum potential, especially in terms of causing weight loss and body shaping- the 2 famous benefits of Winsor Pilates.
Mari Winsor has devised many different mat-based exercises, among which 7 are the basic exercises that are included in every Winsor Pilates workout session.
In a simple Winsor Pilates session, the basic exercises are performed in a set sequence for a duration of 20 minutes.
It is ideal for those who are either starting out with Pilates or are looking for shorter workouts to specifically help with fat loss and body shaping.
The 7 basic exercises of Winsor Pilates are the following, stated in order of sequence:
Pilates 100
Roll Up
Single Leg Circles
Rolling Like a Ball
Single Leg Stretch
Double Leg Stretch
Spine Stretch Forward
5. Stott Pilates
Stott Pilates is a godsend for people with neck and back injuries, as it was originally created to help with these issues.
It involves exercises that help align the body and release pressure from the neck and back, improving balance and helping to stabilise the core.
Stott Pilates, like most of the other types of Pilates, takes its basic inspiration from the classical Pilates method but it modifies the exercises to maximise injury recovery by adding different props such as a foam roll, a stability ball or a BOSU ball.
Example: Side Bend (Using A Stability Ball)
Steps:
Start off by putting yourself sideways onto the stability ball, with your upper leg straight and pressed into the wall.
Keep your hands behind your head and lean the side of your body over the ball. Now inhale.
Then exhale slowly, and bend yourself up toward the ceiling.
Then inhale again, and bend the side down again over the ball.
Do 5-8 repetitions on each side.
6. Contemporary Pilates
Contemporary Pilates, as the name suggests, combines "modern" knowledge about the body, taken from disciplines such as biomechanics and physiotherapy, with the classical model of Pilates.
This is so that the original principles of Pilates fit with modern research to bring about maximised safety and functional benefits.
It modifies some traditional Pilates exercises and also brings a plethora of completely new movements to better suit the particular fitness demands of people of today.
Needless to say, as it's a contemporary (modernised) version of Pilates, it also tends to incorporate different equipment, such as yoga mats, foam rollers and resistance bands into the workout.
Final Thoughts
These 6 popular types of Pilates are each quite different but equally beneficial, and you may benefit a great deal from them depending on your fitness needs and goals.
