PILATES WORKOUT

BY: DR. VISMINDA L. DETALLA,J.D.

SPECIFIC LEARNING OUTCOMES

AT THE END OF THE TOPIC, STUDENTS ARE EXPECTED TO:

A. DEMONSTRATE UNDERESTANDING ON THE PHILOSOPHY OF PILATES WORKOUT;
B. APPLY THE PHILOSOPHY OF PILATES THROUGH A ROUTINE;
C. PERFORM THE ROUTINE;
D. APPRECIATE THE EFFECT OF PILATES TO THE BODY.
FLOW OF DISCUSSION

CREATOR HOW TO
PHILOSOPY
WHAT IS AND TYPES OF CREATE A
AND
PILATES? ADVOCATE PILATES ROUTINE OF
PRINCIPLES
OF PILATES PILATES?
WHAT IS PILATES?

 IS A LOW-INTENSITY MUSCLE-STRENGTHENING WORKOUT THAT FOCUSES HEAVILY ON

BUILDING STRONG CORE MUSCLES
 IT IS A METHOD THAT IS UNIQUES SYSTEM OF STRETCHING AND STRENGTHENING EXERCISES.
 IT STRENGTHEN AND TONES MUSCLES, IMPROVES POSTURE, PROVIDES FLEXIBILITY,BALANCE,
UNITES BODY AND MIND.
CREATOR AND ADVOCATE

 JOSEPH H. PILATES (1900’S) IN GERMANY. HE IS A FRAIL SICKLY MAN AND A SOLDIER. THE
METHOD OF PILATES WAS CALLED BY HIM AS “ THE ART OF CONTROLOGY” THE UNIQUE
APPROACH OF USING THE MIND TO MASTER THE MUSCLES.
 HE AUTHORED A BOOK IN 1945 CALLED “RETURN OF LIFE”
 HIS THEORY THAT MINDS IS IN CONTROL OF OUR BODIES.
 The core principle of the Pilates method revolves around the concept of "mind over matter." The objective is to
integrate the mind and body to the extent that the body instinctively employs the most advantageous mechanical
techniques to attain optimal equilibrium, power, and well-being.
BENEFITS OF PILATES

 HELP PEOPLE WITH PARKINSON’S DISEASE

 BOOST BALANCE, STRENGTH, FLEXIBILITY, AND FUNCTIONALITY FOR OLDER ADULTS, AND
SIGNIFICANTLY LOWER THE RISK OF FALLS
 REDUCE PAIN AND ENHANCE FUNCTION AMONG PATIENTS WITH CHRONIC LOWER BACK PAIN
 SUPPORT MENTAL HEALTH
PHILOSOPHY AND PRINCIPLE

 PHILOSOPHY “ PHYSICAL FITNESS IS THE FIRST REQUISITE OF HAPPINESS”. AN OPTIMAL

LIFESTYLE IS ACHIEVED BY MAINTAINING EQUILIBRIUM IN THE REALMS OF PHYSICAL,
MENTAL, AND SPIRITUAL WELL-BEING. THIS CAN BE ACCOMPLISHED THROUGH
VISUALISATION, PHYSICAL CONDITIONING, AND BODY STRETCHING, AS WELL AS MENTAL
VITALITY AND ENHANCED BLOOD CIRCULATION THAT REVITALISES DORMANT BRAIN CELLS.
THE REVITALISED MINDSET AND PHYSICAL ACTIVITY, AGILITY, AND HEIGHTENED PLEASURE IN
LIVING.
PRINCIPLE (MATWORK)

 CONCENTRATION - CONNECTS THE MIND TO THE BODY

 CONTROL – MUSCLE CONTROL TO AVOID INJURY. EACH MOVEMENTS SERVES A FUNCTION, A
CONTROL IS AT THE CORE.
 CENTER - PHYSICAL ENERGY IS EXERTED FROM THE POWERHOUSE TO COORDINATE YOUR
MOVEMENTS.
 FLUIDITY - A FOCUS ON GRACE OF MOTION IS EMPHASIZED OVER SPEED.
 PRECISION – FOCUS ON ONE PRECISE AND PERFECT MOVEMENT OVER HALFHEARTED ONE.
 BREATH - PROPER BREATHING MUST BE OBSERVED.
 IMAGINATION – YOU CREATIVITY TO ENHANCE PHYSICAL MOVEMENT.
 INTUITION - DO NOT PUSH WHAT IS NOT NORMAL.
 INTEGRATION – THE ABILITY OF THE BODY AS A COMPREHENSIVE WHOLE.
TYPES OF PILATES

 CLASSICAL PILATES combines mat and apparatus work following a sequence which is designed to move the
body through a full range of movement.
Links:
https://www.youtube.com/watch?v=_6AaP2kxZGo
https://www.youtube.com/watch?v=rfJwkj6tr64
 MAT PILATES - focus on learning and perfecting the fundamental Pilates movement techniques
Links:
https://www.youtube.com/watch?v=C3LB3Qszx2I
https://www.youtube.com/watch?v=KQ6b-_dC1Mo
 CONTEMPORARY PILATES - Exercises are usually taught in a "neutral pelvis," where the tail bone and ribs are
heavier and the lower spine has some space between the back and the floor. Your spine curves naturally. This allows
a more functional approach that can be tailored to you, including equipment, props, and exercise modifications.
Links:
https://www.youtube.com/watch?v=VtpzbdLKTXM
 REFORMER PILATES - It is arguably more intense and dynamic than a mat Pilates class as the machine is
designed to add resistance to each of the Pilates exercises.
 Links:
https://www.youtube.com/watch?v=hC82jCRzLMw
https://www.youtube.com/watch?v=dmbjjUB0ITU
HOW TO CREATE YOUR PILATES WORKOUT
Type of Level Full body TI Core Ti Upper / Ti
M me m
pilates (ex.b/i/ Pilates E
Pilates lower
a) Exercises Pilates e

 1. know your purpose

 2. select your pilates movements
 3. time allocation
Ex. BEGINN
MAT ER
PILATES
FUNDAMENTAL PILATES MOVES
LEARNING ACTIVITY

 Design you pilates routine according to the following:

a. purpose
b. type of pilates
c. level
d. type of movements
e. must be perform within 30 minutes
f. Make a documentations
 Brooke Siler (2000).The pilates body.Broadway books.New York
 Types of Pilates: What Pilates class is right for you?(nd). https://complete-pilates.co.uk/types-of-pilates/