As the ABC launches the Your Move campaign, to help Australians explore their health and fitness journey, reporter Marnie Vinall hits the road to try some of the growing exercise trends around the country.
I've always been somewhat intimated by the idea of Pilates. I wasn't sure if my coordination was up to the challenge, or my core for that matter. I've given yoga a good swing for its money before but this always seemed more … complicated.
So, I contacted Arise Studio, a Pilates and wellness studio in Thornbury, Melbourne, to see if they'd be up for helping me road test this popular fitness activity. Jocelyn Taufika, founder and instructor of the studio, kindly offered to guide me through it.
The first thing I learned was that there are two main types of Pilates: mat and reformer.
While mat uses body weight, reformer uses a far more complicated-looking bit of equipment known as a reformer machine, which adds resistance to the exercises.
"It's very much focused on strength," Taufika said.
"It's focused on flexibility, and on mobility — mobility is a key thing with Pilates."
When I arrived for my first class, fresh-faced and nervous, the reformer machine was the first thing I was introduced to.
"Choose your weapon," the very kind and encouraging instructor said.
The Pilates reformer machine was a bedlike frame with a sliding carriage, ropes, pulleys and springs attached, which could add or remove resistance.
"More springs can make the exercise harder, but it can also make the exercise easier depending on the exercise," Taufika told me, explaining the springs can either add support or create more of a challenge.
The exercises throughout the class involved a lot of repetitions of certain movements to target muscle groups, such as biceps, triceps, hamstrings, glutes, abdominals, calves, and adductors.
For example, the first exercise involved lying on my back with my legs on the foot bar, knees bent, and then pushing the platform to straighten my knees, holding the pose, and coming back to the starting position. This was to target upper leg muscles.
"When it comes to doing the exercises, especially in our studio, we're very much about less, reps do them well," Taufika said.
"We want you to be able to move and do the exercises properly. Use the right muscles. Be able to actually perform the exercise well."
The other main element to Pilates, Taufika told me, was the mental work.
"We have a big focus on mental and physical within our classes," Taufika said.
"And the main reason is because you're focusing on actually doing an exercise properly rather than just focusing on, you know, smashing out 50 squats.
"It naturally creates that mind-body connection and it makes you take a moment to be able to really get in tune with what your body is doing … to really think about what's happening and it brings that focus to your mind and really to the moment, rather than being distracted by what you're doing after class."
She said breath was an important component.
"It's something that you use to your benefit, and it can help to breathe a certain way similar to yoga, to be able to perform an exercise," she said.
"So, the focus on the breath and moving the body in a certain way, it really brings in a strong layer of mindfulness."
Pilates has long been associated with improved flexibility and posture, stabilisation of the spine, increased muscle strength and tone, stress management and relaxation, increased lung capacity and rehabilitation of prevention of injuries.
The class was challenging but at no point did I feel out of my depth. We were encouraged to go at our own pace and take rests whenever we needed them, without judgement from the instructor.
My mind definitely got a work-out as I tried to focus on my technique, while also challenging my muscle strength. And my body felt exhausted, but the good kind. Like I had done a good amount of work without feeling like I was going to pass out.
There was very much a communal vibe — people stuck around afterwards for tea and to chat with others in the class.
Importantly, Taufika said one of the best things about the classes is almost anyone can do them. She told me the reformer was developed to add support for people when doing the exercises.
"When you're doing those same exercises on a piece of equipment like a reformer [as opposed to mat Pilates], it actually allows a lot more people and a lot more a range of finesses and abilities to be able to do the exercise," she said.
Taufika said the studio has a range of ages coming for classes from 16 years (minimum age) to well over 50 and 60.
The class has definitely made a convert out of me.
What is Pilates?
Developed in the early 20th century by German physical trainer Joseph Pilates — who called it Contrology — the idea of the exercise is to improve both physical and mental well-being.
Evidence suggests that Pilates does improve balance, and that regular sessions can help muscle conditioning when compared to doing no exercise.
In theory, it puts an emphasis on alignment, breathing, developing a strong core, and improving coordination and balance.
How much does Pilates cost?
It depends on what sort of session you're doing.
A mat class with a bunch of people in it could see you pay anywhere between $20 and $50 for a session, while one-on-one sessions will see you pay anywhere between $70 and $150, depending on where you live.
Many gyms include Pilates as an option in their memberships, so it's worth exploring that if you want to give it a go.
Where can I do Pilates?
The inner-city tends to be the most saturated market for Pilates studios, but you'd be unlucky to not find a studio within 15 minutes of you in suburban areas of the capital cities.
Regional areas can be a little bit more hit and miss, but Pilates classes are often included in health centres and gyms.
Are Pilates and yoga the same thing?
Sort of, but no.
Some aspects of the two intersect, but while Pilates has a key goal of strengthening your core, yoga is more about flexibility.
While they are definitely similar, be mindful not to mix up your roll overs with your plough poses.
