It's January, which generally means we're bombarded with messaging about new starts, healthy habits and probably giving up something delicious... 🍫
I for one actually love the new year, new start energy and if like me you have enjoyed some time scribbling dreams, goals and aspirations in notepads over the last couple of weeks, then you might also have an ambition to try something *shock horror* new! If that something new is Pilates, then you have made it as far as reading a blog on a Pilates website, so you're smashing it so far my friend - good work!
Y'know those people who have 'a thing'? A life-long deep passion about a hobby, activity or area of interest? Like my brother for example, deeply passionate about cycling to the extent where it's merged into his personality, life and even career - him and bicycles have become synonymous. Maybe you have a friend or relative with a 'thing' about knitting, geology, interior décor or fashion...
Yeah, well that's not me. I'm a dabbler. And as such, have been a newbie lots of times.
The most recent thing (literally this weekend) I learnt was how to play Poker, and last year I really enjoyed pushing my comfort zone - like really pushing it - by getting into training in Jujitsu.
Anyway ramble ramble, the point is, I get it. I know what it's like to join a new discipline, class and community. It can be more challenging than we probably admit.
With that in mind, if you're looking to start Pilates, then hopefully this list of little insights might just get you one rung up the ladder from complete no-nothing-newbie, and leave you feeling a little more comfortable about embarking on your new Pilates lifestyle, of which I have no doubt will benefit you enormously. I'm so excited for you!
Shall we get stuck in?
Here are ten things that (might be) useful to know before starting Pilates:
1 Your Pilates teacher is there to guide you
That is to say, you don't have to turn up and know everything already. Your teacher will be qualified to recognise and understand people's physicalities. They will subtly be observing and learning all about you and your needs, and they will adapt movements and exercises to your physical needs, as well as your level of understanding of the lingo.
Obvs I can't speak to other teachers and classes, but I'd love people to be able to turn up to a Kore class feeling like you can (mentally at least) kick back and be led through the class.
In my classes, I will have a lesson plan written out to follow, but I will always suggest a few alternative levels or adaptations to the room - usually with one person specifically in mind. If someone needs more of a challenge I will come over and say 'you can lift that leg off too, or lift a little higher you've got it in you.' If someone pipes up with a 'Sarah that kinds hurts my knee, or I'm not really feeling anything' we will pause and solve it together as a class. You're not left to just swim along in a stream and keep up - that's why I keep my classes small, so I have the capacity to be able to keep things both bespoke and collective.
2. Pilates paraphernalia: clothing, equipment and 'stuff'
There's no shying away, that Pilates often comes with .... stuff. I'll whizz you through it quickly.
Clothing: There is a pre-conceived image (I think) of slim ladies in workout gear, which is cool but it doesn't have to be that way. Honestly, wear whatever you can comfortably move in. Those regular to my classes will know I regularly don my 'cosy socks', hoop earrings, a baggy hoody or knitwear. Who knows what the summer season will bring, but don't feel like you have to look a certain way to practice Pilates. Wanna wear dungarees and a bobble hat? As long as you have some mobility go for it hun. You do you
Mat Class: Essentially, you can do Pilates with nothing. Often I will do some on the living room floor, or when the season is appropriate: in the garden. lush. But traditionally it's comfortable (I think physically but also mentally in terms of having a little space laid out) to use a mat. A Pilates class in a studio or hall, where every-one is on a mat performing exercise is referred to as a Pilates mat class. Logical. In a mat class, you'll often see small equipment being used. These extra little props can be used to enhance the basic exercises, sometime aiding a movement to make it more accessible (like using a stretchy band in a hamstring stretch) or conversely to make things more challenging, like using weights to add resistance for example.
Some small equipment include: theraband, magic circle, foam roller, weights, yoga ball, small squishy ball (technical term)
Larger equipment class: Okay, this is where things get juicy. What often separates Pilates from other similar disciplines (like yoga) for a lot of people is the large equipment classes and practices. Joseph Pilates (who invented the Pilates practice) started a lot of his movement practices on large bed-like equipment adorned with pulleys, springs and ropes which add varying types of resistance and moving parts. These are still used today widely, and include (get ready for some questionable names) the Reformer, the Cadillac, the Barrel, the Chair and Tower. I can use this sneaky lil part of the blog to subtly announce that I will be moving Kore to a more permanent home in Sherborne this year (omg!) and introducing a class of four reformers - so excited to play on these soon. Ahem, I mean do serious, important workouts...
3. Let go of expectations
One of those easier said than done things I know, but very often people come with a pre-conceived idea of what Pilates might be, who it might be for. Just this week I had an email asking if it was 'only for young people, or only for women' Nooooo babe, everyone is totally welcome, I mean for one, Joseph Pilates (the founder) was an old bloke so I mean...
But I get it, I would be the same, things get stereotyped and ideas formed. But y'know what Pilates as a movement practice isn't yoga, it's not easy, it's not for women only, it's not just for people with bad backs.... It's cheesy to say it, but it truly is for every body, shape and size etc - it's just a case of finding the right teacher and class style to suit what you want to get out of it.
More on that...
4 Different styles
Pilates has been kicking about for about 100 years or so now, so inevitably variations and derivatives of the original practice have come about. There are lots of teachers loyal to the purity of the 'classical' aka original practice, but I personally love the ways in which Pilates has been evolved and creatively adorned with influences from other areas. Variety is the spice of life, and the more styles the better in my opinion for getting this incredibly powerful practice to as many people as possible.
There's not really a definitive list of 'styles', but here's my attempt at what I perceive to be a few main categories:
Classical Pilates refers to the series of 34 exercises devised as a programme by it's founder Joseph Pilates. Classes in this style will stick closely to these exercises, perhaps with a few moderations of each.
Physio & Rehabilitative
This will be done in a one-to-one format as opposed to a group class setting. Often for those with a certain condition or ailment like after a stroke, for acute back pain or scoliosis. A practitioner will work with an individual regular, often incorporating the large equipment to rehabilitate an injury or condition.
Fitness Classes
These are the more broad, often 'Pialtes-inspired' fitness classes you'll find in village halls and leisure centres all over the country. Often viewed through a dare I day *slightly snobby* lens from Pilates-people. I personally think getting people moving, using Pilates inspired movements and exercises is always a good thing. Sure they might be bigger class, less individualised, and with less of a focus on the specificity and precision of Pilates, but people are moving - that's awesome!
Kore classes are somewhere between a classical and fitness class - with small, more bespoke classes, a deep awareness of the classical Pilates knowledge, but with some fun choreographic adaptations, creative adaptations, dance, mindful and somatic influences. I love that a Pilates practice will evolve and adapt to the continued journey of the teacher - I love learning, and as I continue to expand my knowledge beyond just anatomy and sport science I can weave in some wider practices to my classes....sublty.
5 What happens in a Pilates class?
Generally a mat Pilates class will be about an hour long. You'll come in to the room or studio, in a Kore class you'll find the mats and any equipment already laid out for you so you can just pick your space in the room. Generally there'll be some gentle music and maybe a candle or something on in the background just to create a nice relaxing focused atmosphere. The teacher (oh that's me) will have a chit-chat with everyone *not a Pilates requirement, I just like a natter* and I'll ask if anyone has any specific niggles, aches or pains that I should factor into my awareness when I'm guiding you through the class. This 5-10 mins is a nice way to catch up with familiar faces, acclimatise your body and mind to the space that you're gong to occupy for the next hour, and for any new faces hopefully a nice transition time to start to feel comfortable and pick up on the 'vibe' of the class.
I will then take the lead and start the class, from here it's just a case of paying attention to the cues that I'm giving verbally, and I will demonstrate and join in with a good 80% of the movements, so you can always glance up and check what movement we're performing. I will slow down, and more thoroughly explain and demonstrate any new or differnet-to-usual movements, and we'll pick up the pace and work through more familiar and regular movements.
Pilates classes are generally design to flow for the full duration. I will choreograph a typical mat class to keep moving for the hour, with changes of pace and intensity throughout, but the vibe of the class is totally relaxed. Participants are encouraged to experiment with the movements I'm suggesting, break to stretch, have some water, ask questions and offer feedback etc - I personally enjoy a more two-way dialogue in my classes.
During the class, there will also be moments where I break from joining in / demonstrating to walk around the room, checking postures, offering tweaks, feedback, suggestions and adaptations to individuals.
At the end of the class, you're welcome to chat, ask questions, grab a snack and get to know each other before slowly gathering your belongings and saying 'bye see you next week!'
6 When will you see results?
A common enquiry is 'how much should I do Pilates per week?' 'When will I see or feel results from classes?' etc...
Here's the thing: it depends.
I know that's annoying answer, let me give you more of an idea.
It depends on what your expected result is, and where you're at now. I will say, that class participants who joined Kore classes at the end of last year offfered some incredible (totally volunteered, not fished for) feedback which kinda' blew me away - proving that this Pilates thing really works! Which obviously I knew, but the pace of change is what continually surprises me. That's not a promise, because it's different for everyone, but it should be encouraging.
It's one of those 'the more you put in, the more you'll get out of it' things. If you take two classes a week, you'll see the physical effects evolve much more quickly than if you were taking class once per week for example.
Some of the shorter-term effects:
- Smiles! meeting new people, achieving establishing a new habit - you'll have that satisfaction instantly.
- Posture & body awareness. A huge part of Pilates is about cultivating a deeper sense of your body awareness which is useful in sooooo many areas of life - this will likely start to seep in after just a handful of classes.
- Strength - core strength is worked on in every class, you'll be amazed at how quickly those core trunk muscles adapt and strengthen.
Some longer-term effects
- Better balance
- Better posture / gait
- More flexibility (pages, back, shoulders etc)
- Stronger core strength and stabilisation
- Pelvic floor / recovery post-birth
- Injury rehabilitation & prevention
I would suggest, as a minimum, it's a good idea to go to a weekly class, that's what most people do and feel a benefit from. If you want more progress more quickly, doing two classes a week or doing your 'homework' with repeating the class or doing an online class in between will vastly speed up your progress, you'll be feeling physical results in no time.
This year I WILL launch my virtual studio - offering people the chance to take a live class virtually online - they will be vastly more inexpensive than coming to a studio class, making them potentially a perfect 'top up' option if you want to push your Pilates practice up to X2 per week, and have that in-between session from the comfort of your own home. I'll also be tying this into my studio membership packages, to make it as accessible for you guys as poss. But more on that in the coming weeks...
There's an often-repeated quote from Joseph Pilates which you'll have no doubt seen on the wall of a Pilates studio or in instagram at some point, here it is:
7 It will seep into other areas of your life
Let me circle back to those examples of lovely feedback from my clients, because they serve as the perfect anecdotal evidence of how Pilates will seep (in a totally good way btw) into your wider life, which of course is the point. We don't go to Pilates class to perfect an amazing plank in that room, in that hour - we go so that we have more mobility and strength for our day-to-day lives - so we feel confident in that new outfit, so that lower back pain eases up, so that our running pace gets quicker or our posture improves after spending 80% of our time hunched over the computer. *omg like I am right now!* 💻
3 quick-fire examples for ya
Example one: my niggly running knee
I have a long-term niggly knee injury which surfaces when I occasionally decide to get back into running regularly (which waxes and wanes regularly much like my reading habit.) This October I decided to do a 3K-a-day running challenge throughout October which coincided closely to me reviving my Pilates practice. Miraculously I found that despite suddenly running EVERY DAY, my knee pain was not an issue.
I stopped running and my regular Pilates practice for a good 2-3 weeks over Christmas due to illness, and ...well...Chrismtas. My first run back after that was ouch! Niggly knee again, after one run - even though I ran daily before with no issues, aw man!
After literally one week of returning to my daily Pilates practise, my next - fairly intense off-rad 6.5km run was totally knee-pain-free.
Coincidence? maybe, probably not though. In as little timeframe as week either way, I notice a direct correlation to my supportive Pilates conditioning practice and my niggly knee pain when I run.
Example Two: Dee's motorcycle comfort
After literally two weekly Pilates classes, my client (and gorgeous wonderful friend Dee) relayed to me how much the classes had jolted her awareness into her body, specifically her posture and core stabilisation awareness. She said words to the effect of:
'I was so much more aware of holding my core when I was riding my motorbike and the whole journey was more comfortable as a result. I'm thinking about my stance, my core and it's amazing how quickly I've become more aware of those things.'
Boom
Example Three: Phil's disappearing shoulder pain
I was aware of Phil's frozen shoulder history, and as a result had been factoring in a decent dollop of shoulder mobility and scapula stability exercises into Thursday night classes. I usually remember to cue her to just 'watch out / don't push' any intense shoulder work. So when lining up a big juicy shoulder opener I gave a lil nudge in her direction to which she responded with some of the loveliest feedback ever
'Oh Sarah my shoulder is so much better than it was since coming to these classes. Honestly it's amazing, I barely even remember it's a thing anymore.'
I mean, I could've welled up right there, I was so proud of her progress and the power of this effective movement practice.
Nice one Pilates
8 It will challenge your whole body
A somewhat mis-leading assumption (does't help having literally named my business after it!) is that Pilates is just about core strength. It IS largely focused on the core, or what Jospeh Pilates referred toad the powerhouse.
This is the group of trunk & pelvis stabilising muscles like your groups of abdominal muscles, your pelvic stabilisers and muscles of the back used to support and move your spine. Stabilisation of the centre, mobility of the spine and functional 'healthy' posture and gait where always at the heart of the Pilates method. But the practice will definitely challenge every part of your body, it's not just sit ups and ab exercises!
Some of the physical intentions of Pilates include:
- improving balance (like standing on one leg balance)
- addressing imbalances (like 1 leg being far stronger than the other)
- lengthening over-tight and shortened muscles
- strengthening long and wet muscles
- flexibility
- mobility of the joints (think hips & shoulders)
- core strength & stability
- improving stabilising muscles for things like posture and gait (injury prevention)
- improving coordination and fine motor skills
- cultivating a deeper propreceptive awareness
- developing your mind / body connection
- practicing mindfulness and somatic experiences
Talking of...
9 It is beneficial for the mind too
I think this is something I hadn't appreciated when I first trained and taught in my early 20s (ten years ago 😭) but it something I'm far more aware of and interested in now.
Despite being a largely physical practice there are influences from more 'mind-y' things. Pilates was literally designed as a form of exercise. Especially compared to yoga which is a physical embodiment of a spiritual practice. Pilates isn't that - but Joesph Pilates was aware and interested in the mind-body connection. The principles of flow, concentration and precision all speak to the mindful endeavour involved in doing a Pilates session.
There is also undeniable a positive link between physical exercise and the effects it has on our own mental health. I know from experience (as recently as last year) when my physical habits dried up my mental health suffered hugely, that was part of the reason for re-establishing my Pilates career.
A couple of good ol' Joe quotes to highlight this point:
Pilates is not just about great posture and a rock-hard core. It is more than just a physical exercise, and can radically enhance mental, emotional and spiritual well being too.
The benefits of Pilates are far-reaching. Through the development and maintenance of the entire system of body, mind and spirit, practitioners of Pilates are able – both literally and figuratively – to walk taller.
10 Be prepared to get addicted
If you've made it this far through a very long romp of a blog - the interest in Pilates is clearly there. You can probably pick up on the benefits that is can offer in anyone's life. When you feel those benefits for yourself, plus you actually see some improvement in your exercises PLUS you team all that with the regular social experience of sharing that with other humans - it can be a powerful mix. And it can be addictive. In a really healthy way.
Ultimately, like with any hobby or activity, you don't know if it's for you until you try it! Or perhaps, like my Jui Jitsu experiment, it might be your thing but just not the right time in your life to engage with it fully. I still encourage you to find a class and try it. Better still: try a few classes, because the vibe and style will likely be different for each.
Be open-minded, curious and enthusiastic, and you will reap the physical and mental benefits that this fabulous practice has to offer.
Wherever you are on your Pilates journey, I hope this year offers you growth, break-throughs and joy.
With so much love,
Sarah
ps: come to my classes 😂