Pilates. Everyone seems to be talking about it or doing it but you’re not sure which version to do and how to do it correctly. Equinox instructor Mike Arlotto is a certified expert (literally) with the plain speak verbiage to communicate the how and why of it all. Instead of randomly scrolling through social media posts, take a few moments to read his pointers on what you need to know and how to implement it. Your body and your psyche will thank you.
Pumping iron has its place but is wrought with potential dangers as well. Pilates counteracts these in a variety of ways. Mike explains, “As a fitness expert, I was drawn to Pilates training because I noticed that those who practiced Pilates not only looked stronger and more fit, they performed their exercises with impeccable form. I learned that Pilates does indeed emphasize proper form and attention to technique, which can and should be translated to the gym floor. There is great value in strength training with weights but it can easily result in injury when performed incorrectly and when not soliciting the appropriate muscles. Pilates teaches you how to engage your core and work with proper alignment which is imperative when working with heavy weights.”
Mike describes his favored approach as “Back to Basics Mat Pilates” in the manner developed by Joseph Pilates in the early 20th century. While many Pilates practitioners add their own creative spins on the practice with equipment such as balls, bands, rings, and even music introduced to the practice, Mr. Arlotto teaches and focuses on a style that requires only one’s own body and a mat. The workout usually means that a specific set of exercises are performed sequentially, in a standard series or flow. Proper form means everything in Pilates and can mean the difference between an incredible workout and creating your own unnecessary injury. Following are some main pointers to remember with your Pilates form.
Mike’s Important Pilates Pointers
Planks – In consideration of proper alignments based on the “stack the joints” analogy, when in plank position I often cue to keep your wrists stacked below your shoulders. It is common for people to not do this instinctually. People also forget to use the power of their legs when in plank position so I often remind participants to squeeze their thighs together to help straighten their legs and to reinforce plank form.
No more Crunches – I love to use the “stamp your low back into the mat” cue and instruct participants to simply curl your head neck and shoulders up off of the mat while creating that foundation through the low back. This reinforces proper form and keeps people from “crunching” which is a thing of the past. When we try to “crunch” we often pull on the neck, creating unnecessary strain in our spine.
Maintain a “Neutral Spine” – I ask people to consider the normal curves of their spine, and remember their neck is part of that – in order to find their proper posture. Often, a simple roll of the shoulders – by “tucking your shoulder blades into your back pockets” – will do the trick. Then, ensure your head is effortlessly balancing between your shoulders and not pressing too far forward or pulling too far back. Maintaining a neutral spine is one of those ubiquitous cues that is useful for so many movement patterns including bends like squats, hinges like deadlifts and pulls like bicep curls.
While so many of us investigated “at home” workout routines during the pandemic lockdown, there are major benefits to working out socially in a group. The Equinox logo of “It’s Not Fitness, It’s Life” rings true here; life is to be experienced with others. Mike’s packed classes at Equinox attest to this as does Arlotto himself stating, “Despite the fact that Pilates is an individual practice, just being in a room with a motivating instructor and other participants adds an unmatched sense of belonging and camaraderie that I think we all crave. Group Fitness works and is popular for good reason, and Pilates is no exception. Not to mention how much more beneficial it is to have a trained professional to help correct form and technique wherever necessary, especially for such a technical routine like Pilates.”
Writer: Basil Thomson