Pilates is a mind-body centric exercise regime designed for the urban life.
The key elements of Pilates form the basis of all movement.
Pilates is a fitness regime developed by a German man called Joseph Pilates, in the 1930s. He called it ‘Contrology’ as it was an art of controlled movements with an integrative mind-body-spirit approach.
As an extremely frail child who had rickets, rheumatic Fever and asthma, he began his practice by trying to heal himself and by training prisoners of war. Along the way, he studied different sciences and developed apparatus like the Reformer to aid his exercises. During Pilates’ lifetime, his regime developed a following among the dancer community, especially with ballerinas who benefitted from the rehabilitation. Soon society women and Hollywood stars followed, and Pilates grew. The system he developed was propagated by his students all around USA, and the world, leading to different variations of the original principles.
The fact that Pilates can be done even when one is recovering from ill health or injuries, makes it a sought after regime for many.
Pilates is based on THREE main principles:
1. Concentration: Aligning the mind and body. This decreases stress.
2. Core: All movements in Pilates originate from the core and move outwards. This improves posture, build stamina and strength.
3. Control: Gaining mobility and flexibility with control. This improves coordination and balance.
Pilates is built on the belief that “modern” sedentary lifestyle, bad posture, and inefficient breathing lies at the roots of poor health. Thus, why wouldn’t you want to do Pilates?
Colloquially, our core is our torso and the major muscles of the core reside in the area of the belly and the mid and lower back.
The core includes the inner core and the outer core. The Inner core consists of the Pelvic floor muscles, Transversus Abdominis, Multifidus and Diaphragm. The outer core consists of the internal and external Obliques and the Glutes. These are the stabilisers.
The rest of the muscles, known as mobilisers, like Rectus Abdominus (your 6-pack), help us to move,
If our core muscles aren’t working right, the mobilisers work overtime, producing incorrect stress on the body, making you prone to injury and fatigue.
Pilates is the only exercise regime in the world that works on core engagement and activation. Most exercise forms expect the inner core to work. “Core exercises” work on the outer or the functional core unit.
Although Pilates and Yoga routines might look similar, their focus is different.
Both use mind-body connect and controlled breathing whilst exercising. And some of the exercises in Pilates have been derived from the study of Yoga and Zen meditation, but the similarity ends there.
Yoga concentrates on static postures and works on organ health.
Pilates works on core activation and then uses a lot of props like the ball and band, and equipment like the Reformer, which help in controlling movements with the help of resistance. Also, unlike any other form of exercise, Pilates can be done during an injury, to rehabilitate the body (under the guidance of an instructor, of course). Pilates works on posture, flexibility, balance, strength, toning, agility and endurance.
Traditional weight training in the gym seeks to isolate and work with individual or compound muscle groups. This is great for building muscle mass. It improves bone density, promotes fat-free body mass, and increases the strength of muscles.
Pilates is also a strength training routine but it has in integrated whole-body routine that builds leaner muscles than traditional weight training in the gym.
Read the benefits of adding Pilates to your Gym routine here.
We offer Rehab Pilates and Physiotherapy services. Get yourself assessed and then we will suggest the right routine for you that will not only work around your injury, but help you heal it.
Yes! Pilates is ideal for sports persons. We have clients who are footballers, cricketers, tennis players, skaters, basketball players and many more! Pilates can improve your core strength, balance, provide lean body mass and increase stamina without reducing flexibility. It is more than just rehab.
Men do Pilates too! Joseph Pilates, the founder was a man himself!
Pilates increases core strength, improves metabolism and results in a flexible, lean and toned body. It is as good as any other weight-training exercise form, and even better because it combines the principles of mind-body balance along with practices of muscles strengthening, posture correction and improvement of balance. Now, don’t men want that?
Not at all! We have clients ranging from 15 years to 70 years of age, both men and women.
Before you sign up for any class, we do an assessment of your flexibility and strength and take down your medical history. The essence of Pilates is Rehab, and with Moushumi being a Physiotherapist, the priority is always on healing first.
Yes! We have a specially designed workout for expectant mothers.
During pregnancy, it is important to maintain posture and strengthen the core as the womb expands. The movements of Pilates, in general, work on toning lower abdominal, pelvic floor and back muscles, which are pivotal for posture, balance and strength. Under the guidance of our trainers, controlled Pilates exercises are extremely safe* and beneficial for a pregnant woman.
*However, we urge our clients to kindly consult your doctor before joining.
Muscle toning and core strengthening are two of the essential benefits of Pilates. This can really help with working on loose and sagging muscles. The concentration on breathing in Pilates increases lung capacity and allows for more oxygen to enter the system, which is important to purify the skin. Apart from that nutrition plays a key role and cannot be ignored.
Weight loss is a lifestyle change which involves one’s existing health to be addressed through exercise and nutrition. One cannot specifically lose weight around one part of the body by exercising that part only. Pilates does work your core. It helps as an exercise form that works on the mind and the body. It includes resistance training which helps in toning muscles. But one needs to add cardio and work out a nutrition plan for weight loss.
We, at Moushu’s Pilates, have included various types of classes which include the cardio component and also have a clinical dietician on board. However, any medical issues which affect weight, like an underlying thyroid problem need further medical attention.
Weight loss at any stage is achieved by 3 things: Exercise, Optimum Nutrition, and Consistency. Without exercising, there is no expenditure of calories, which is needed to lose weight. Optimum nutrition is needed to ensure you have enough energy and strength to function at your best level throughout the day and still lose weight. And finally, consistency of both exercising everyday (with a variety of workouts) and eating small portions of healthy choices of foods, is the key to losing weight and keeping it off!
The 3 components that make up your Basal Metabolic Rate are exercise, food and your physiology (gender and age). Although all components are variable, the most prominent ones affecting metabolic rate are activity (exercise) and food intake. The more you exercise, whether in terms of intensity and/or time, the higher or more efficient your metabolism will be.
Food intake on the other hand has various outcomes on metabolism. Foods that have higher percentage of fibre (roughage) or water tend to make our bodies work more during the digestive process. This, in turn, increases the metabolic rate. Foods that have higher thermogenic effect (increased production of heat) on the body also can increase metabolic rate. However, the metabolic rate of an individual is dependent on all factors working together.
For a desired outcome- eat well, exercise well, sleep well! Pilates can be the right choice of exercise for you, join a class with us!
Eating before a workout is a very personal topic. Many people are averse to having a snack before a workout, and some cannot work out without eating something prior to the workout.
The most important thing to remember is the timing of the pre-workout meal. You must finish eating at least 30-45 minutes before a workout. A pre-workout snack should essentially be light and just enough to give you a little extra energy to do that extra set. Some options you can try are a fruit and some nuts, or a fruit and small portion of cheese or peanut butter, or a parfait with granola.
Post-workout snacks, on the other hand, should consist of all macro nutrients – carbs, protein, and fats. Post-workout, you also need to hydrate yourself well. If working out in the morning, it is okay to have your breakfast as a post-workout meal, as long as the portions are not increased.
Our Flagship Studio is at Kalyani Nagar in Pune.
There are two more studios at Sopan Baug and Aundh / Baner in Pune. We have two branches in Mumbai at Tardeo / Haji Ali and Juhu.
Based on your location, you can check out the different classes available at the studio nearest to you:
- Kalyani Nagar, Pune
- Sopan Baug, Pune
- Baner/Aundh, Pune
- Haji Ali/Tardeo, Mumbai
Yes. We have group and personal training in Matwork Pilates which is available on demand.
If you own Pilates equipment like the Reformer, Chair, MOTR etc., we can even do Equipment Pilates classes online.
Whatsapp us for details.