Pilates Instructors Near Me

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FAQs:

What is a Pilates Instructor?

An Instructor is well-equipped to coach individuals or groups in practicing Pilates to fully reap its benefits. They can effectively demonstrate Pilates movements, instruct participants to perform them correctly, and provide feedback or motivation where necessary. An Instructor should also be experienced in working with individuals of all ages, shapes, and sizes. They can modify exercises during a Pilates class to accommodate participants with certain needs, such as pregnant women or individuals with reduced mobility. The Pilates Instructor Course provides you with all the knowledge and skills required to eventually grow into the teacher you aspire to be.

What Is Pilates?

Pilates is a system of repetitive exercises performed on a yoga mat or other equipment to promote strength, stability, and flexibility. Pilates exercises develop the body through muscular effort that stems from the core. The technique cultivates awareness of the body to support everyday movements that are efficient and graceful. As such, Pilates has been popular among dancers but it appeals to a wider audience. The Pilates Method was developed by Joseph Pilates during the 1920s.

Pilates advocates tout the core-strengthening benefits of the method to improve posture and balance. Pilates targets the "powerhouse" muscles, which include the glutes, hips, pelvic floor, and lower back. Similar to yoga, the Pilates Method encourages deep, conscious breathing. Pilates is widely used in rehabilitation settings but is also beneficial to fitness advocates and elite athletes alike.

What Kind of Workout is Pilates?

Pilates is a low-impact exercise comprising controlled movements that enhance your balance, core strength, mobility, flexibility, and even mood. It focuses on the smaller and deeper muscles that support your structure and enhance your overall health.

What is the Difference Between Pilates and Yoga?

Both Pilates and yoga are low-impact exercises, but there is one important difference. When practicing yoga, you typically adopt a position and hold it, or flow into a different position. In Pilates, you adopt a position and then challenge your core by moving your arms or legs. Both approaches increase strength and flexibility.

Does Pilates Help You Lose Weight?

Because Pilates is a muscle-strengthening form of exercise it can help you to trim and tone certain areas of your body, especially your stomach, legs, and buttocks. Classes can be tailored to offer either a gentle exercise program for providing core strength, flexibility, and balance or a complete workout for a more rigorous exercise program. Bear in mind though that Pilates is not classed as an aerobic exercise, so for effective weight loss you should combine your Pilates exercises with a healthy diet and some regular aerobic activity such as walking, swimming, or cycling.

Is Pilates Strength Training?

Yes, Pilates is a form of strength training because it incorporates resistance training through body weight and other equipment such as small weights or resistance bands. Resistance is what helps build muscular strength, stability, and endurance. Since a Pilates exercise will result in strength, it’s a form of strength training. 

What Areas of The Body Does Pilates Target?

Pilates works mainly on your core which includes your abdominal area and your spinal area. This is why Pilates can be extremely beneficial for people who suffer from lower back pain. Other areas of your body that are strengthened and toned through Pilates include your legs, especially your upper thighs, and your buttocks. Pilates has also been useful for people who suffer from arthritis as it helps to keep your joints flexible. Because Pilates strengthens the thigh muscles this may be particularly useful in preventing arthritis and knee injuries.

Can Anyone Do Pilates?

Because Pilates can be modified to provide either a gentle strength training program or a challenging workout, most people would have no problem with this form of exercise. It is suitable both for beginners and for people who already exercise regularly.

If you're a beginner you can start with basic exercises and then once you've mastered those, you can work on the more advanced moves. It's a good idea when you're just starting Pilates to go to Pilates exercise classes or have a private instructor. This way the instructor can make sure that you are doing the exercises correctly to avoid any injury. It is recommended to check with your health professional if you haven't exercised for a while, is older or pregnant, or have health problems.

Pilates may not be recommended if you have the following conditions:

- Unstable blood pressure

- A herniated disk

- Severe osteoporosis

- A risk of blood clots

Which is Better Yoga or Pilates?

Yoga and Pilates are both great workouts. If you have a health condition, you may want to consult an instructor to determine what’s best for you. Many forms of yoga require substantial flexibility and mobility of the joints, especially the spine, hips, and wrists. Although most poses can be modified, a person with severe limitations or pain may find it challenging to follow along in more advanced classes. There are many different styles of yoga, including restorative yoga, acro yoga, and chair yoga. Finding what works best for your body is key.

Pilates can be a great exercise for older adults or those recovering from an injury due to its low-impact exercises and subtle movements. There are many forms of Pilates. The main difference between them is the type of equipment used. Equipment-based workouts use many of the same movements as in a mat class, but with added resistance. Mat Pilates is great for many people, but it can be more challenging for those with decreased mobility or poor core strength.

Pilates can be expensive, and access to equipment is mandatory for some forms of Pilates. As with yoga, Pilates can be modified, but proper teaching and performance of the exercises are crucial to avoid injury.

What to Wear to a Pilates Class?

1. Fitted tops. While wearing a T-shirt would be a breathable and comfortable option, you'll want a fitted top to ensure that you can check your form and not snag.  

2. Conforming stretch leggings or bottoms. For the same reasons to wear a fitted top, you’ll also need some leggings, bike shorts, or other bottoms that feel like a second skin with ample stretch. Ones with flat seams are preferable to avoid any irritation or unnecessary friction.  

3. Low-impact sports bra. Pilates doesn’t involve explosive or fast movements, but you still want to feel supported. Opt for a low-impact bra that doesn’t feel ultra-constricting.  

4. Grip socks. These non-slip socks are typically used for Reformer classes to hold poses, protect your feet, and provide added stability.  

5. Hair ties. Keep any strands away from your face using fabric hair ties for a distraction-free workout. 

How Much are Pilates Classes?

The price of your Pilates class can vary based on many factors that we will address. But generally, private sessions cost anywhere from $50-$150, dual or semi-private lessons are $40-$90, and group classes can range between $15-$100, depending on the length of the class and the equipment used. These are wide cost ranges, and it is normal to feel confused about why the price ranges so much. Let’s dig a bit deeper to figure out some of the reasons why the price can vary so widely.

Who Created Pilates?

German-born Joseph Hubertus Pilates was often sick as a young child with asthma and other physical ailments. Determined to strengthen his body as a young adult, he began studying yoga, meditation, martial arts, and various Greek and Roman exercises.

During World War I, he was serving as an orderly at a hospital on the Isle of Man and developed a rehabilitation program for non-ambulatory soldiers. He crafted the earliest iteration of the Pilates reformer by attaching springs to hospital beds. Doctors observed that the patients he was working with were recovering more rapidly.

Joseph Pilates spent the next few years developing the Pilates method and brought it to the United States in 1923. By the 1960s, the Pilates Method had become popular among dancers in New York before making its way to Hollywood in the 1970s. The original rehabilitative method was determined by advocates to be of great benefit to anyone seeking to improve their fitness.

Pilates exploded into the mainstream by the mid-2000s, and the method is now widely available at boutique studios and through countless online resources. Emerging research supports the principles that Joseph Pilates taught as both functional fitness and effective rehabilitation.

The 8 Principles of Pilates

Breathing

Focusing on the breathing cycle is essential in Pilates.  Breathing is coordinated with exercises so the exhalation occurs with movements that require the greatest effort. Pilates encourages the natural movement of the ribcage when breathing. Breathing correctly promotes the efficient exchange of gases and avoids a build of muscular tension. 

Concentration

Pilates is a workout for both the mind and body.  Unlike other forms of exercise concentration on every movement is vital to promote the correct alignment and body awareness. 

Control

Movement control is essential when working against gravity in mat work Pilates and when working against the spring resistance in large Pilates equipment. 

Centering

Pilates exercises primarily facilitate core stability and then challenge this through various leg and arm movements. 

Precision

The precision of movement is a long-term goal in the Pilates method.  Routine in the techniques creates precision which leads to greater awareness and control. 

Flow

Pilates movements are performed in even, continuously flowing movements.

Integrated isolation

Pilates builds mind-body awareness.  Routine in Pilates allows one to recognize incorrect patterns of movement, isolate them and correct them. 

Routine

As with any exercise, repetition leads to greater skill and greater benefits.

Benefits of Pilates

Pilates creates long, strong muscles by taking advantage of a type of muscle contraction called an eccentric contraction. Pilates promotes flat abdominal muscles, a natural result of a system of exercises that emphasizes core strength, flexibility, and skeletal alignment. The core muscles are the deep, internal muscles of the abdomen and back.

Core strength and torso stability combined with the six principles are what sets the Pilates method apart from other types of exercise. Weightlifting, for example, might focus solely on developing arm or leg strength without attending to other parts of the body. Running or swimming emphasizes powering the legs and pumping the arms, but the core may not be engaged at all.

With practice, it's possible to learn how to use the core muscles in any sport, but in Pilates, this integrative, full-body approach is taught from the beginning. Developing core strength, the other physical benefits of Pilates include:

1. Flexibility: Through core-powered muscular engagement, Pilates workouts develop strength and improve flexibility, which also increases the range of motion.

2. Functionality: When the core muscles are strong and stable, they work in tandem with the superficial muscles of the trunk to support the spine through a wide range of functional, graceful movements. This can relieve pressure on the spine to allow the body to move freely and efficiently.

3. Stability: When the spine is supported by the core, the bones can shift into ideal alignment to promote stability in the body. Pilates exercises develop the muscles surrounding the joints to improve balance and posture.

In addition to getting stronger and developing better posture, Pilates also increases energy and promotes weight loss. Pilates exercises can also be modified to suit an individual's needs. From athletes to dancers and even ​seniors to women rebounding from pregnancy and those in physical rehabilitation, the Pilates technique can be made accessible to almost anyone. Whether you're a beginner or advanced, you will benefit from moving your body with form, function, and grace.

Some Great Pilates Core Exercises

Great Pilates core exercises include classics you may have heard of, like the Pilates one hundred, single-leg stretch, and roll-up. There are also a bunch you may not exactly be familiar with by name but may recognize once you see them. Below, are 17 of the best Pilates core exercises you can do at home—no equipment required!

Leg Circle

- Lie face up with your arms by your sides, palms down.

- Bend your left knee and place your left foot flat on the floor. Extend your right leg up so that it’s perpendicular to the floor.

- Circle your right leg out to the side, down toward the ground, and return to your starting position. Make the circle as big as you can while still keeping your lower back on the floor.

- Reverse the circle.

- Complete all reps on one leg, then repeat on the other.

Pilates One Hundred

- Lie faceup.

- Lift both legs toward the ceiling and lower them halfway, so that they’re at an angle.

-Curl your head up, reaching your arms long alongside your body, palms down.

- Pump your arms up and down as you inhale for five counts and exhale for five counts.

- Repeat this breathing pattern 10 times while holding the position.

Single-Leg Stretch

- Lie faceup.

- Bring both knees in toward your chest, place your hands on your shins, and curl your head up off the floor.

- Extend one leg out at a time, alternating sides.

- Keep your lower back on the floor and your core engaged throughout.

Criss-Cross

- Lie face up and bring both knees in toward your chest.

- Place your hands on the back of your head, keeping your elbows wide. Curl your head up.

- Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you extend your right leg.

- Continue alternating sides.

Double Leg Stretch

- Lie face up and bring both knees in toward your chest. Curl your head up and place your hands on your knees.

- Extend both legs out in front of you as you reach both of your arms overhead. Try to get your legs as straight as you can while still keeping your lower back on the floor.

- Circle your arms out and around back to your knees as you pull your knees back in toward your chest.

Pendulum

- Lie face up with your arms extended out to your sides. Bend your knees over your hips and lift your feet off the mat.

- Let both knees fall to the right, keeping your lower back on the floor.

- Return to starting position, and then repeat on the other side.

Scissor Kick

- Lie faceup.

- Extend your right leg up so that it’s perpendicular to the floor. Bring your hands behind your right leg, pulling them toward your face, and curl your head up. Lift your left leg off the floor a few inches.

- Switch legs, pulling your left leg in toward you and letting your right leg hover above the floor.

- Continue switching your legs.

Teaser

- Lie faceup. Bend your knees over your hips and lift your feet off the mat.

- Extend your legs as you reach your arms toward your feet and lift your head and shoulders off the mat. Try to create a V shape with your torso and legs.

- Hold for five breaths, and then roll onto your back and bend your knees again.

Roll Up

- Lie face up with your arms extended above your head, resting on the floor.

- Float your arms up so your wrists are directly over your shoulders, and begin to slowly curl your spine up and off the floor, starting with your shoulders and ending with your lower back.

- Curl up to a seated position, and then continue to fold your torso over your legs, keeping your core tight the entire time.

- Reverse the movement to roll back down to the floor, lowering from your lower back to your shoulders.

Plank Leg Lift

- Start in a high plank with your hands directly under your shoulders.

- Alternate lifting one leg off the floor as high as you can but not past shoulder height.

- Keep your core, butt, and quads engaged to avoid rocking your hips.

Plank Rock

- Start in a high plank with your hands directly under your shoulders.

- Rock your whole body forward a couple of inches toward your hands and then back toward your heels.

- Keep your core, butt, and quads engaged the entire time.

Slow Motion Mountain Climber

- Start in a high plank with your hands directly under your shoulders.

- Bring one knee toward your chest at a time.

- Keep your core, butt, and quads engaged to avoid rocking your hips.

High Plank to Pike

- Start in a high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged.

- Exhale to push your tailbone up towards the ceiling as you straighten your legs as best as you can. (You can bend your knees if you need to get your heels closer to the ground.) Reverse the movement to come back to the high plank. This is one rep.

Hip Dip

- Start in a side plank with your right hand directly underneath your right shoulder and your left foot stacked on top of the right.

- Dip your hips down toward the ground and then lift them back up.

- Repeat 10 times before switching to the left side.

Bird-Dog

- Start on your hands and knees in a tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is the starting position.

- Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you. Hold briefly.

- Squeeze your abs and return your arm and leg to starting position. This is one rep.

- Do a set amount of reps, then repeat with the other arm and leg.

Bird-Dog Crunch

- Start on your hands and knees in a tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.

- Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.

- Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.

- Reverse the movement and extend your arm and leg back out. That’s one rep.

- Do a set amount of reps, then repeat with the other arm and leg.

Toe Tap

- Lie on your back with your feet on the floor, and arms at your sides. Your back should be flat on the floor.

- Bring your knees up to a 90-degree angle. This is starting position.

- Slowly bring your feet down so your toes can tap the floor. Reverse the movement to return to starting position. This is one rep.

What is This Pilates Equipment Called The Reformer?

The Reformer is a bed-like frame with a sliding carriage that is attached to one end with a set of springs. These springs are adjustable to offer different levels of resistance. There are also shoulder blocks on the carriage that stop you from sliding off as you push or pull the carriage.

A foot bar is attached at the spring end of the reformer. This footbar can be used by your hands or feet as you move the carriage along. Long straps with handles are attached to the other end of the frame. These can pull with your arms or legs and will also move the carriage.

To use the reformer, you can lie, sit or stand on it and perform exercises that push, pull, or hold the carriage steady while the springs provide the right amount of resistance needed. One of the benefits of the reformer is that it can lengthen your muscles as they resist the force of the springs. This is called eccentric muscle contraction and is excellent for achieving strong, long muscles without added bulk.

The reformer is particularly useful if you have some form of injury or are recuperating from an injury as your muscles can be gently stretched and strengthened using only slight resistance.

What is This Pilates Equipment Called The Cadillac?

The Cadillac is an interesting piece of equipment and at first glance, it looks more like a medieval torture device than a piece of exercise equipment.

It consists of a bed with a mat on it and a three-sided frame going over the top and attached to either end of the bed. It usually stands about 6 feet tall. Attached to the frame are various apparatus like leg springs, arm springs, loops to hang from, a push-through bar, and even a trapeze.

Due to its large size, the Cadillac is not often used in group classes so if you want to try out this piece of equipment you would be better off searching for some private Pilate classes in your area. Some of these private studios have what is called a Cadillac wall unit which is basically one side of the Cadillac attached to a wall for better stability.

The Cadillac can accommodate all kinds of stretching exercises and is quite useful if you find it difficult to lie down on your back for long periods. You'll almost feel like a gymnast when you use the Cadillac!

Is Pilates Right for You?

When Joseph Pilates developed this work, he did not talk about long, lean muscles, or flat abs as we see in Pilates body advertising today. He was interested in the body as a total package of health and vitality, from which flat abs, better posture, and balanced muscularity is simply a natural result.

There are countless ways to modify and adapt Pilates exercises, depending on your age, weight, physical ability, and level of fitness. The exercises are designed with modifications so that people of all levels and abilities can stay safe while being physically challenged.

If you're wondering whether Pilates is right for you, it's important to consider what it is you're aiming to achieve. Strengthening your core can help alleviate pain and discomfort in the lower back while developing whole-body strength could improve your performance in another sport or physical activity. 

If you're looking for a low-impact exercise that can promote overall health, weight loss, and weight management, Pilates may serve your needs. You're bound to get stronger, improve your balance, and increase your awareness of your body and how it moves as a result.

What to Look for When Choosing a Pilates Class

If you are relatively fit and want to try Pilates for the first time then a group class would be ideal. These usually last for about 60 minutes.

You can choose from either a pilates mat class which involves doing various exercises on a mat or you may be able to find a group class that uses one or more of the specially designed pieces of Pilates equipment.

A mat class is a great way to start and may involve other pieces of equipment such as hand weights, stretch bands, and foam rollers. Mat classes mainly focus on working against gravity and the weight of your body to hold and maintain a varied number of positions. This involves both strength and stamina.

For a more personal approach or if you need greater exercise modifications due to your age or possible past injury, then a private Pilates class may be more suitable.

A lot of private classes are conducted in Pilates studios which may also have specialized Pilates equipment. This would be ideal if you have had a previous injury and need some support with the exercise moves. In a private studio, you'll get one-on-one attention and your instructor will be able to tailor the different exercises to suit your particular needs.

Dos and Don'ts in a Pilates Class

1. Do arrive on time. Being on time is a sign of respect for the instructor and other students. Arriving late interrupts the flow of a class and your body won't get the full benefit of the sequence the teacher is building. 

2. Don't be a no-show. If you signed up for a class, the spot will be held for you until the very last minute, so call if you're going to miss it. If the studio knows you aren't coming, they might be able to fill your place (and they won't worry about you).

3. Do a warm-up before class. If you have time before class, a warm-up is the best way to use it. Start with Pilates fundamentals and Pilates warm-ups.

4. Don't intrude on the class before yours. If a class is going on when you arrive, be respectful. Don't talk to others or chat on the phone. Hold off on your warm-up until the class before yours ends. If you can find a quiet corner to do your own thing, that's fine. Helping yourself to an empty reformer when a class is in progress is a no-no. 

5. Do let your instructor know about injuries or bodily changes. Instructors will check in with students before class to see how they're feeling. If you have a concern, don't wait to be asked. Before class starts, politely approach the instructor and let them know if you have a minor worry or a more significant issue like surgery, pregnancy, neck pain, or back pain.

6. Don't use class time as chat time. Think twice about talking during class, since it can take you (and others) out of the moment and cause you to lose concentration on the exercise. Before and after class are great times to chat with friends and share insights about Pilates.

7. Do ask appropriate questions. Asking questions helps you learn, but use your judgment about when to ask them. If you're in a large class that has a workout flow going, it might be best to wait until the class is over. 

8. Don't do exercises that hurt your body. If an instructor asks you to do something that doesn't feel right, request a modification. Remember: you are responsible for your body.

9. To find out how you should leave the Pilates equipment. If you move a piece of equipment or take a magic circle from its place, put it back where you found it. Studios usually prefer you do this to ensure the equipment will be available for the next class. Don't forget to wipe down the equipment with the towels and spray provided.

Four Tips For Choosing The Right Pilates Instructor

To get the most out of your Pilates workout and not get hurt, look for the following:

1. Make sure your instructor is certified by a credible school. With weekend Pilates certification programs popping up, make sure your instructor has completed the certification process from a reputable program.

2. Look for an instructor with higher education or continuing education. The Pilates Method is a knowledge-based exercise program, where the more your instructor knows the better qualified they become. In addition to having completed the certification process, choose an instructor that has a degree in Kinesiology, Physical Therapy, or Athletic Training or is continuing their education in Pilates with updated workshops and seminars.

3. Keep your mother’s words in mind -- Background is important. Different trainers bring different backgrounds to your workout. If you are nursing an injury, pick someone with a physical therapy background. If your goal is to have long, lean muscles, choose someone with more of a dance emphasis. If you are looking to improve your golf or tennis game, someone with a sports background who understands the mechanics can help you improve.

4. Schedule the right time of day. It seems simple, but scheduling is one of the biggest mistakes people make. For example, if you are a morning person, make sure your instructor is too. Your instructor needs to be on their game so you can be on top of yours.

Sources:

Future Fit

Unite Health

Very Well Fit

Total Fitness

Daily Pilot

WebMd

Alo Moves

Healthline

EW Motion Therapy

Mirror

SELF

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.