When I think back to my first Pilates group class, I remember being confused. I didn’t like the experience and didn’t get the point. I was asked to make my spine move in strange ways, to think about reaching body parts all over the place, and to do lots of breathing. The class was nothing I had experienced before, and while I didn’t go in with any preconceived ideas about what I was about to do, I came out thoroughly underwhelmed.
At the urging of my friend, I went back. A year passed. I kept going but still didn’t understand what I was doing. Then I started to like the pace and get familiar with some of the movements. Flash forward 24 years, and I am in awe of this body of work, what you can do with it, and how great I feel every day. It may sound simplistic and preachy, but I don’t care. Pilates works. It works wonders, in fact. All you need is time and an open mind.
Believe me when I say that every Studio teacher at Body Harmonics works hard to ensure your experience in a group class is positive. Just in case you are scratching your head though, and questioning the value of what’s on tap at our Studios, a bit of insight may help.
First, some context. Pilates is a name of a method of exercise and movement developed by Joseph Pilates. It is a massive repertoire of oddly-named moves, done on a mat or various spring-loaded machines. Joe worked with athletes, acrobats, and the infirm. He was a taskmaster and a mastermind, and the system for movement re-education he designed, helps every single joint in your body function better, so you feel stronger, more flexible, rejuvenated and relaxed. There is an emphasis on concentration, moving with care and attention to detail, and connecting your torso and your limbs in ways that don’t make sense at the beginning. Today, Pilates is in rehab programs, athletic cross conditioning, Olympic training, daycares, dance schools, hospitals and more. Joseph Pilates did not live to see his legacy blossom, but he was steadfast in his belief that everyone should do it as part of a healthy, vibrant life. Why? It’s quite simple. Integrated movement helps almost everything in your body function better.
If you are trying out Pilates as a form of physical conditioning, understand that the look and feel can be very different from traditional exercise. Pilates can be quiet and gentle, or it can be rigorous and demanding. If you were to watch a class, you might think nothing was happening. Or, you might think the moves look circus-like. It is both these extremes and everything in between. The difference in “feel” is that you are asked just that, to feel—how joints move, how breath affects neck tension, how feet land on the floor, how different muscles contract. Sometimes you’re asked to imagine or picture from inside, and sometimes you’re asked to perform micro-movements that seem irrelevant. Then, the following day you wake up and feel muscles you never knew existed. So if you come thinking you’re about to experience a variation of a fitness class, park your expectations. A Pilates class is not a fitness class. It is not structured the same way, the sensations, pace, and outcomes are different. Instructions can be layered and sound uber poetic.
You may be asked to focus on concepts or images that seemingly, have nothing to do with the exercise at hand. For example, you’ll hear a teacher say, “sink your arm bones into your shoulder sockets,” or “reach your tailbone across the room,” or “draw a gentle circle with your thighbone.” These instructions are deliberate and help create clear neural connections, so movement works better. With some practice, you will feel the effect. Simple tilts and weight shifts suddenly feel challenging while giant dynamic kicks and full body rolls begin to feel smooth. What we are teaching you is to create better connections between your brain (the message centre) and your muscles (the workhorses that move you around). And, when your movement becomes more refined, you feel better, stronger, lighter and even taller. Your sports improve, you can sit longer without strain, your energy increases, and injuries stay at bay.
As I often say, “Get the movement right, and everything else falls into place.”
So, be prepared for the following when you are new to Pilates:
A slower pace
Understand this is intentional to help you connect the brain to the body; you can work fast, but the benefits will be slim and progress slow. Embrace a tortoise mindset and settle in. The slower pace at the beginning will quicken your progress down the road.
Lots of verbal instructions
Listen and don’t worry about what you don’t understand; some instructions are simple and some complex, and with time you’ll be amazed at how many make sense. In the meantime, don’t be shy, and ask your teacher for clarification.
Quiet background music
If you like getting carried away by the music, you won’t enjoy this aspect of a group class. Be patient though, and notice how you feel after an hour of paying attention. We don’t often discuss the meditative part of Pilates, but a state of relaxed alertness after a class is a real elixir for stress.
To be frustrated when asked to sense and feel the impossible
This reaction is natural at the beginning because neural links may be weak. Trust that one day you will sense and feel what your teacher suggests, and understand that sensing and feeling strengthen the neural pathways. Without these, you can be prone to injury, and your performance may suffer.
To question the value of what you are being asked to do
This way of learning to move can be frustrating and strange when it’s new. We are all taught the myth that exercise has to hurt, and when it doesn’t leave us tight and sore, we dismiss it as a waste of time. I have exercised both ways and would never go back to harder and faster. The concept of less being more was a tough one for me, but I am stronger for it. My posture has improved, I move with more grace, and feel more power in my muscles. Give yourself 6-12 months and then reassess.
To want the teacher to get on with it and make you sweat
Working hard, sweating and feeling exhilarated is all possible in a Pilates class but not until the neural synapses get reconnected. Take a breath and suspend your imagination. What feels like nothing to start with can end up making your muscles quiver and your heart pound.
To want to think less
Embrace the thinking part if you can; it is your best tool when it comes to making progress. So much research points to this fact—all you need to do is remember that mental focus is key to physical fitness and performance.
To want a quick fix
Sorry, but Rome was not built in a day, and neither were you. Take your time, revel in what is different and puzzling, and pay attention to tiny changes. Baby steps at the beginning lead to long-term gains that sustain.
Amazingly written, thank you! So many people are in the dark about pilates!
I often talk about the value of trying to explain Pilates to a kid. When I can make sense to a seven-year-old, I know I’ve got the right verbiage for any adult who walks through my door. Simple language and concrete examples help a lot. If you try this, let me know how it goes.
Just love you….. this article is spot on. I teach Pilates mat for Goodlife (for over 10 years) and I have come across every single point you have made in my classes …the blank stare when I try to explain how to move with precision.. the get on with it “I want to sweat” “can you tell me which move is good for which part of the body”. I also came from the marathon running, triathalon , HIIT mentality …not to say I don’t love these modalities but when I started incorporating Pilates and Yoga in my everyday life I changed, my body changed and my life changed ….I worked in Marketing for 17 years (I left and took a package after had my 3rd child) and In my late 40s decided to study Pilates and Yoga (I had the pleasure of meeting you and registered for Pilates sessions at Canfitpro and Yoga Conferences) and never looked back. I have been teaching Yoga Pilates and Spinning for more than 10 years (yes spinning to satisfy the yang part of me) but my love is Pilates and Yoga. Thank you for this article and for your “Monday’s with Margo”, I incorporate these wonderful exercises in my classes all the time. …. and I I get.”wow” look from my students often. I absolutely love you!!!! Thank you, thank you.. I wish I could afford a membership to your studio….hoping to study with you in the future….
To be spot on is a huge compliment! Thank you, Marisa! I would love to know what is behind those “wow” expressions. Ask and let me know.
Great article Margot, thank you! So important to prepare or help those new to Pilates understand how special and unique it is. I find some respond positively that this is exactly what they need, then others have the facial expression of “what was that, and how will I ever get it”. I will be doing Pilates until my dying day because it is so effective and useful at every stage of life.
It has been years, Kimberley! Great to hear from you! That facial expression you mention is the one that makes my heart sink. Those blank expressions that say, “I don’t know what you are talking about, and I can’t wait until this is over,” need to jolt us teachers into action. We need to change gears, shift focus, and find different entry points. When people wear that frustrated expression, they are telling us they don’t know another way to ask for help. When teachers can remember this, and not get flustered, those moments become opportunities to dig deep and commit to finding another way to serve the client.
Thank you Margot for encouragement to continue teaching despite the frustrations. What about the “over-thinking” client who so analyses every move that it becomes obsessive and all one hears is “what muscles is doing this, am I connecting with my piriformis, oohh my left glute feels tighter than my right” etc. This client also “over does” everything, goes home and practices again and again and now has “injury / movement discomfort”. Help
The situation you describe can be difficult to manage. Sometimes, stepping back and imagining the opposite—someone who is disinterested, uncommitted, lazy, reminds us that the client is trying his/her best. That aside, micro-managing the body is impossible (and exhausting), so changing the conversation with such a client is an excellent idea. (I think I may need to write a post about this!)
Here are a few ideas to get you started:
• Listen. And, although it sounds counterproductive, be curious about the client’s findings. On the surface, it may seem like you are feeding the obsession, but it gives context that you can revisit later.
• Ask the client to take two weeks off from homework, to make notes about the experience, and report back. This behaviour is another type of micro-managing, but one that doesn’t lead to injury!
• Show the client a diagram of dermatomes and myotomes so you can broaden the conversation about sensations and their neural origins.
Absolutely beautifully written – I don’t think I’ve ever heard it explained better. Thank you!
Thank you for this, Suzi. I hope that it is useful for teachers and clients alike. Please share!
I spent many years doing yoga before my child was born and lost the momentum as I couldn’t get to class after he was born. Many years later I was attending our local gym and put my son into swimming squad and tried out the classes on offer at the gym while he was occupied for the hour. Pilates was on at the right time and I joined the class thinking it couldn’t be better than yoga. It was a revelation after 15 minutes of the class that I felt my body responding to the moves and the way the teacher drew us in and helped us move with our breath and slow down and think about what we are doing. I loved it and knew I had found the movement class I had been looking for. That was 14 years ago. I now teach mat Pilates classes and can’t see myself stopping. I recently had a medical for a new job and the practitioner was delighted with my strength and flexibility. I am 54 years old. I believe Pilates has helped my co-ordination through breathing and movement The breathing has helped bring oxygen into my body and I feel happier than I have felt in all my life. My students appreciate their sessions and it gives us all a sense of purpose. We have been given a gift. Thanks Joe.
Thank you, Gaylene! Your experience with Pilates is what I wish for everyone. I especially loved the line “That was 14 years ago. I now teach mat Pilates classes and can’t see myself stopping.” I wrote this post for those who have tried Pilates and had the opposite experience to the one you describe. Please encourage new or prospective students to read it so their expectations can be better managed.
What a well written article. It sums up what I went to tell new clients about Pilates perfectly.
I’ve been amazed at the response this article has garnered. I know how layered the conversation needs to be and only wish I had written this piece sooner!
I couldn’t have said it better. Thank you for writing something so clear and in the mark.
I’m so glad it hit the mark for you! We have just started sending this article to new clients before their first visit. It has made the initial conversation better and also helps with managing expectations. Try sending it out at your end and let me know how it goes.
You nailed it Margo with a t , I’ve struggled with what to say when new people ask why it’s not felt like an exercise should be felt. Or why was it so easy .
Well said
That’s me, “Margo with a ‘t!'”
I wrote the article with so many of you (and your stories) in mind. I know it is hard to explain the value of developing more optimal movement patterns through what looks like a bunch of strange exercises and the challenge of making nothing feel like something. It makes my head spin sometimes! Managing misconceptions and preconceived expectations is part of our work, and I hope this article makes the conversation more accessible and concrete.
Margot, I began Pilates in my 60’s and am about to celebrate my 80th birthday. Yikes! My first class was with the amazing Pamela R. (way back in Etobicoke) and I’ve never looked back. I know this is why this old body still works well and feels just great. Thank you for Body Harmonics with its varied classes and outstanding staff – what an achievement!
Thank you for writing, Ulla. And congratulations on almost 20 years of Pilates! If Pamela R is Pamela Robinson, she is a very gifted teacher indeed. That your so-called “old” body feels “just great,” translates to youth and vitality. I just wish more people would take the plunge to realize getting older can feel even better than being young.
Thanks for this great article Margot. It helps further explain exactly what is happening in your amazing classes. I especially connected with the meditative aspect you mentioned. I’ve always found this to be a great benefit during and after each class. The level of concentration needed brings about a mindful meditative state I’ve always appreciated about Pilates. Also, I wasn’t aware of the building of neural pathways that is occurring, such an important aspect, thanks for making that part of the discussion. Your article has confirmed why I’m so devoted to Pilates. Now it just makes more sense!! Thank you!
If this article made Pilates and moving with integrity make more sense, it did what it was supposed to do. There are layers and layers that teachers need to know to make the experience of Pilates fun, engaging and beneficial. I bet you will be listening with different ears from now on. Thank you for reading, Irene!
Never has the mystery and the science of Pilates been so eloquently and may I suggest, lovingly expressed. Everyone drawn to the practice comes to understand the incredible subtly of the work and its transformative power. As a second career Pilates gives me daily joy by allowing me to help others. And as I head towards a hip replacement in a few weeks I can say with assurance that Pilates kept me moving and functional during the two year wait. So thank you, Joe and Margot for keeping my wheels rolling along.
We got to speak in person this past week, Diane, but I also wanted to thank you here. I also want to commend you on your prehab regime. It is hard to tell that you need a hip replacement. Well done!
THIS! Thank you. Everything in here is spot on. And a special thank you for mentioning the zen/meditative aspect of Pilates. It’s the part I like most about my personal practice. “A state of relaxed alertness”… it’s what it’s all about.
Thank you for commenting! The meditative aspect of Pilates is so often overlooked, and I don’t know why. The mental focus and inward sensing and feeling parts of this work lead to deep calm; they are the most underrated de-stressor/re-centering tools I know.