Pilate Studio, is it worth it?

[Gloria]

To give a short background so you know why I’m asking… I’ve been attending Yoga and Pilates classes regularly for over two years now. I go to Y for Yoga twice a week, and to the gym at my company for Pilate class twice a week. The pilate class offered at my company is free for employees. We do not work on any equipment, just mat.

A couple of weeks ago I had a conversaion with my chiropractor and he was in the opinion that I needed to strengthen my core more, which surprised me, seeing I have been attedning Pilate classes for more than two years now. He thought working on mat can only go so far and to really get benefit out of pilate, I need to go to a real pilate studio.

Here is the dilemma… The pilate offered at my company is free and on site (perk of working at a corporation). On the other hand, it would cost me $50~$60/session to go to a pilate studio. Time is also a concern.

So, is a Pilate studio really offer that much benefit? What do you think?

[Big_Spender]

I have never done pilates and I have the strongest core right now that I have ever had in my life. Now, I do go to the gym on a regular basis (paying a yearly membership), and I have also been working with a nutritionist (also costly) for the last 6 months. In that time I have lost 15.5% body fat, which has made getting fit a whole lot easier. I evented most of my life, until about 10 years ago, but now I have a young horse doing dressage. I decided a year ago that I needed to be stronger if I expected the best out of him. For ab work, other than the machine at the gym, there are some exercises, either with weights or a medicine ball, that you can add to your routine, maybe without having to pay to go to a pilate studio?

[Shrunk_N_Da_Wash]

Chiropractor’s solution to everything is strengthen your core… I think they say that because their snap and popping isn’t that effective so they pin it on you.

I’m cheap I would not pay to go to a real pilate studio a mat and a ball is as fancy as I would get. Tons of people do great with no equipment at all.

[JB]

Buy a few dvds, buy more as time goes on, get a few pieces of the equipment used (ball, bands, etc), and do it at home

There IS huge benefit to be gained by using more than just your body and a mat.

Ones core can never be too strong. Some people need a stronger one than others due to issues. Like me. Riders need a stronger core than people who just run.

[Mozart]

I suspect the main benefit of a studio is that you have someone supervising you very closely.

Classes are good but it is hard for the instructor to make sure you are always doing the exercises correctly and feeling it where you should.

How about a few sessions with a personal trainer to come up with some exercises that really address the core? There are some exercises that you can do with free weights and kettle bells that really address the core.

[LShipley]

Have you asked your yoga and pilates instructors opinions? If you have been doing the same classes for the past two years, perhaps you have plateaued, and just need something at a more challenging level?

I personally have found that I did not get very much out of group classes because they were taught at a level low enough for just about everyone and the basic excercises/format never changed.

[ThreeFigs]

I say save your money. My chiropractor has given me several excellent core-strength exercises. He told me if I used these, there’s no need for Pilates.

You can go to a personal trainer, a physical therapist, or Google for examples of core strength exercises, complete with photos or videos of the exercise demonstrated.

[Katie81]

I’ve been doing group Mat Pilates (power pilates) twice a week for about one year now, and it has greatly helped with my riding. I hit the jackpot since my instructor was in the process of getting certified to teach the equipment (reformer, cadillac etc). She needed to log a certain amount of apprenticeship hours, so she was giving myself and a few other classmates private equipment classes, for FREE!

Working on the pilates equipment is addictive, your body craves that type of movement. Everything is more precise, more challenging and tailored to your individual body. However, my instructor eventually finished her certification and I am no longer taking the private classes, because they are super expensive.

I agree with the poster who mentioned that your mat classes may no longer be challenging for you, especially if you’ve been taking them regularly for two years. If you’re looking for a better workout, you may need to look into paying for a more advanced mat class, rather than the free class offered at your office.

Do you know what style is taught? I’m assuming it is probably just classical. Maybe look into power pilates, which moves a lot faster through the positions.

[cyndi]

Or maybe you can ask the free instructor at your office for some tougher exercises/moves that you can do on the mat during your existing class time?

When I hit second level I realized that riding horses was not going to get me fit enough to ride horses - since I also sit at a desk 8-9 hours a day.

I worked with a personal trainer for about a year and during that time I had the strongest core of my life - mainly doing just body resistance (lunges, ‘plank’ position, crunches) and with large ball, which I also have at home. My abs were in such good shape, when a horse double barrell kicked me in the diaphragm, I barely skipped a beat and was even able to show a horse in hand the next day. I’ve definitely ‘backslid’ since then (don’t have time/money for a PT since I am now riding/showing three horses) but my core is still pretty strong - from riding.

If you’re dedicated/motivated, you could do the same at home with minimum equipment. Altho I am not sure I would have worked nearly as hard on my own - which, is, kind of the whole point of a PT.

BTW, my PT was also through our local Y - much cheaper than 24 Fitness or other for-profit gyms. You could sign up for a a few sessions and get the basics and then work on your own even.

[patterson]

The problem isn’t group classes, it’s that the group classes taught at the kind of gyms corporate health plans cover aren’t taught at a level that is serious enough to make a difference in fitness level. Could be because the instructors don’t know enough ( there are hundreds of outfits that offer Pilates certifications, so having “certified” Pilates instructors on staff doesn’t necessarily mean much), could be the for-profit gym doesn’t care enough–but your trainer is right, you need to go to a Pilates studio. But most Pilates studios offer group classes now (they didn’t used to) which at a good studio are just fine–they push privates on you, but just ignore them and get the basics down right in a group.(Mat classes are fine, in fact even better because then you’re not dependent on access to a reformer, and they are actually more demanding. The reformer makes it easier for you to get the result. Also, group classes at a Pilates studio will be small, whereas at a for-profit gym they just pack’em in.)

Then get a couple of good Pilates DVDs, an exercise band, some light free weights, and you’re good to go. But definitely bag the corporate gym if you want to see any benefit from a Pilates routine. My dressage is hopeless, but any progress (such as it is:lol:) is absolutely a result of my Pilates background.

[Twiliath]

To start, I am a STOTT certified Pilates instructor for mat. I’m currently getting ready to take my Reformer exam in two weeks. I am also certified in EQUESTRIAN PILATES.

The word is “Pilates”, both with a capital “P” and an “s” at the end.

Group classes in Pilates, mat or reformer, are like group riding lessons. You get out of them what you put into them and what the instructor can correct at the time in a group setting.

Group classes are taught to the lowest common denominator. I do this all the time. If I’ve got someone in my class who is totally out of shape and someone who is totally fit, I have to aim more for the unfit person than the fit person. That’s just the nature of the beast.

Mat classes can be, depending on how they’re taught, diabolical and much tougher than using the Reformer because the Reformer supports what you’re doing. In mat, you’re totally on your own. You grew it, you lift it.

Pilates is about the mind-body connection. If you don’t get that connection and don’t have the body awareness that goes with it, then you won’t get anything out of Pilates. If you have an instructor who’s just taking you through the moves and not explaining how to access your core and how to use it, you won’t get anything out of it.

What is your normal posture - kyphosis (dowager’s hump), lordosis (too much curve in lumbars), flat (too straight), or something else? A correction that works for someone else may not work for you.

Are you twisted one way or the other? Do you have more than one twist? Some people do. Are your shoulders even? Are your hips even? Are you legs rotated outward or inward? Are you knock-kneed or bowlegged? Is your head on straight? Do you have a lateral curvature to your spine? Are you collapsed on one side? Does one leg tend to be more forward than the other? Do you have flat hands? Do your shoulders come in front of your chest? Do you elbows stick out? Knees stick out? Feet stick out? Group classes and DVDs won’t help you with those things.

Core strength vs. core stability. There is a huge difference between the two and nearly no one knows this or addresses this.

Most core strength training is high load (lots of weight) and high reps (lots of times) focusing on the external/extrinsic big muscles, such as the rectus abdominis (6-pack muscle).

Core stability training is low load (almost no weight or very light weight) and low reps (a few times) focusing on the deeper, smaller muscles that stabilize the pelvis and the spine.

There are three groups of muscles: Global mobilizers, global stabilizers, and local stabilizers. The rectus abdominis is a global mobilizer that can be used to be a global stabilizer. The obliques are global stabilizers, while the transversus abdominis is a local stabilizer.

As riders, we need core stabilization. It’s nice to be able to not be fazed by getting kicked in the abs; but, in riding, you need to be stable, not strong.

The transversus abdominis (TA) muscle must be activated BEFORE you can move a leg in ANY direction for any reason. You must get ahold of that muscle to stabilize your pelvis and spine (independent seat) so that you can move your leg.

If you can and will use the DVDs to you advantage by actually watching them and using them on a regular basis, then you may be able to get by. Most of us think we’re buying the time to watch them when we buy the DVD and then never even open the package.

If your current employer-paid Pilates instructor has not given you specific corrections based on how you’re using your body, then ask.

But just like riding lessons, it pays to take privates once in a while until you can monitor yourself on your own.

If you’re anywhere near me, I can show you how a mat class can be brutal if that’s what you want. Or you can take a Reformer class.

Please, however, check out your instructor’s training and/or certification. It is quite possible to get certified in Pilates online by answering 55 questions and paying $89.

So far my Reformer training alone has cost me over $6,000 and six months of study along with 50 hours of class time, 40 hours of personal practice, 25 hours of practice teaching, and 10 hours of observation.

I’m not saying that my route is the only route, I’m only saying that, again, as in riding, some instructors are better than others.

[Gloria]

Thank you all for your suggestions. I knew I could get some great suggestions here:)

Some of you mentioned that I may have hit a plateau at my Pilate class. You are absolutely right. It used to be challenging but is now more like a leisurely walk in the park. I don’t even break a sweat anymore. I have talked to my Pilate instructor about using weights to increase the difficulty but she was not too interested. . I’m not heavy and using my own body weight is no longer challenging. Some in the class don’t want to sweat and she is trying to make the class friendly to them I think. I will talk to her again to see where we go…

Any suggestions of good pilate dvds that are geared toward more than baby beginners? Not advanced, but more advanced than green as peas…

I “think” the pilate taught at my office is classic Pilate…

Getting a personal trainer may be a good option, especially since we have a couple of personal trainers at the corporate gym. Any suggestions how to communicate to the trainers what a rider needs?

If all fail, I guess I will need to look for a Pilate studio… This will present more challenges in finding the time and money though…

[Gloria]

Wow Twiliath, I sent out last post before seeing yours. thank you for taking the time to respond… I have to admit, the only thing I know about Pilates is the one taught at my corporate class.

[QUOTE=Twiliath;4889956]

Group classes are taught to the lowest common denominator. I do this all the time. If I’ve got someone in my class who is totally out of shape and someone who is totally fit, I have to aim more for the unfit person than the fit person. That’s just the nature of the beast.[/QUOTE]

I think you hit the nail on the head. There is always someone who is very unfit in the class and most corporate employees have weak core. Frustrating for me who needs something more serious though…

[QUOTE=Twiliath;4889956]
Mat classes can be, depending on how they’re taught, diabolical and much tougher than using the Reformer because the Reformer supports what you’re doing. In mat, you’re totally on your own. You grew it, you lift it.[/QUOTE]

So how do I make my mat class more challenging? I’m not heavy and as far as all the exercises we have been doing, using my own body weight is no longer challenging…

[QUOTE=Twiliath;4889956]

What is your normal posture - kyphosis (dowager’s hump), lordosis (too much curve in lumbars), flat (too straight), or something else? A correction that works for someone else may not work for you.

Are you twisted one way or the other? Do you have more than one twist? Some people do. Are your shoulders even? Are your hips even? Are you legs rotated outward or inward? Are you knock-kneed or bowlegged? Is your head on straight? Do you have a lateral curvature to your spine? Are you collapsed on one side? Does one leg tend to be more forward than the other? Do you have flat hands? Do your shoulders come in front of your chest? Do you elbows stick out? Knees stick out? Feet stick out? Group classes and DVDs won’t help you with those things.[/QUOTE]

Hahahaha. Yes and yes and yes to many of your questions… I tend to twist my torso to the left, collape my shoulder (round forward), with elbows sticking out and right leg back. I also have tremendous hard time in rotating my legs so my knees and toes point more forward. They want to stick out more than 45% (sometimes to the point of 90%)

[QUOTE=Twiliath;4889956]
If your current employer-paid Pilates instructor has not given you specific corrections based on how you’re using your body, then ask.[/QUOTE]

You mean, ask how to correct all my crookedness?

[Twiliath]

Pilates, with an s, please.

You can break down each exercise to make it more difficult without using weights.

If you’re familiar with the Half Roll Back exercise, break it down to only rolling down/back one vertebra at a time and then holding at each one. Now do it with your arms over your head. It’s much harder.

The DVDs I recommend are all by STOTT. They can be obtained on Amazon. For mat, there are: Essential, Intermediate, Power Mat. There are also Fitness Circle DVDs for which you’ll need a Fitness Circle ($50). There are Toning Ball DVDs for which you’ll need toning balls ($10 each, unless you can find them on sale at Marshall’s for $5 each.) There are Stability Ball DVDs for which you’ll need a Stability Ball ($20-35). Don’t get a cheap one. After you’ve bought a couple of cheap ones and have them break on you, you’ll have wished to spent the money on a good one. The good ones are by Reebok, Espri, and TheraBand (professional quality). There are Flex-Band DVDs for which you’ll need a Flex-Band ($5-7). Get a good one here too. It must be at least 5 feet long. Also get a good mat, not a yoga mat or sticky mat. You’ll need at least 1/2 thick of dense foam. Reebok makes a good one that’s at Target for $25. There’s also a mini-ball workout.

If you go to Amazon and look for STOTT DVDs, you may be able to find the “power packs” that include the equipment, at least for the toning balls, the mini ball, or the flex band. The stability ball and fitness circle you’ll have to find on your own.

[Gloria]

Hahaha can’t seem to get that “s” to stick. Thanks for correction.

[Twiliath]

Gloria, even in a group class, your instructor should be making individualized corrections for you and how you’re doing the exercises. Although s/he may have decided to give up on that since so many people just don’t get it.

Talk with him/her and ask questions such as, is there a way I can intensify my Pilates practice? Can you give me personalized pointers so that I can get the most out of the exercises? Will you analyze my posture and give me tips to help me?

If you want to PM me, or email me, or call me for an in-depth “consultation,” you can.

If you don’t want to pay for a few privates (mat or reformer), then utilize what you’ve noticed about yourself. Points to you for noticing at all.

Torso twist to left - focus on stretching to the right in twisting exercises to the right AND utilizing the obliques while twisted right. Does that make sense?

Right leg back - means that your pelvis is twisted to the right (kinda goes with the counter-twisted torso). You probably make right turns fairly easily and left turns/circles are hard. This is because your left hip is forward. When making left circles/turns while posting, bring the right hip up first and around to the left.

When on the mat, while doing the bridge exercise, do it with only the left leg on the ground and keep the right leg up. Or go into the bridge and lift the right leg up, then bring the straight right leg down as far as the left knee and back up again. Do this three times. Notice that your right hip probably dropped so that it’s no longer level or even with the left hip. This is where you’re weak.

Shoulders round and elbows out (also usually flat hands). Sit up straight and roll your shoulders back and take your palms up and out to the side with bent elbows in at your waist. You’ll need to stretch your pecs to open this area.

Lift the breastbone and this solves most problems: the shoulders drop down to where they need to be, the head and neck adjust to the right position, and you’re sitting up straighter.

When driving, put your hands on the steering wheel at 7 and 4 (the new position due to airbags), palms up, elbows bent. Sit up straight and pull yourself into the steering wheel lifting your breastbone. Do NOT sink back into the bucket seats (instruments of EVIL!).

Without help on the reformer, the only way I can think of at the moment to correct laterally rotated legs is to walk pigeon toed. But make sure that you’re standing up straight and not sticking your butt out behind you.

Tell your personal trainer and the Pilates instructor that you need to work the following muscles: erector spinae, rhomboids, obliques, transversus abdominis, medial rotators of the thigh, adductors of the leg, pelvic floor, diaphragm, lateral rotators of the upper arm, and stretch the pecs.

One way to stretch the pecs is to grab hands behind yourself with straight arms and lift your wrists as high as you can.

Now in sitting up straight, make sure that you aren’t over arching your spine and sticking your butt out or your shoulders/upper spine too far. You want to engage the obliques and bring the ribs in and down toward the belly button, to maintain stability of the pelvis and spine.

If you do the half roll back as I described earlier with your arms overhead, don’t open up in the abs. Keep the ribs closed down toward the belly button.

Then in this position, you must learn to breathe into your lower back ribs where most of your lung volume is.

I could write a book here, so this is where you really need to see a good Pilates instructor at least a couple of times.

Classic Pilates vs. Contemporary Pilates.

Please note that Classic Pilates (that created by Josef Pilates before/during/after WWI), is almost entirely designed for athletically fit, physically uncompromised, classical ballet dancers. This means tight butt and turned out legs. Having been a dancer and a rider at the same time (eons ago), I can testify that these two activities are mutually exclusive. I don’t agree that only classically trained Pilates instructors are the only way to go because of this issue. If you ride a hot, sensitive horse and you clamp your butt tight, you might end up in another county.

Most people do not know when they’re doing certain things such as not controlling the abs, not being able to find pelvis neutral, or keeping the “non-moving” body parts from moving. This is why you need “eyes on the ground.”

[KateKat]

I’ve been doing private sessions with a pilates instructor and oh boy, there is a HUGE difference between trying to do it on my own and/or in a mat class. Because someone is there, focusing on only my movement its much more effective i.e. she can make minute corrections that make a big difference. Also, I grew up playing sports and being a gym rat so I always thought I was pretty body aware. Doing the private session has definitely shown me otherwise-my body unconsciously does a lot of things that are working against me when riding.

So I agree that its worth it to do a few sessions with an instructor. Then take what you’ve learned and go off on your own if you feel comfortable enough.

[DressageGeek_Ribbon]

Ditto KateKat!!!I have only gone to mat classes, but there is a HUGE difference between someone trained by Romana Whatsername, and someone who “does” Pilates, which is what you will generally find in a free Y class.

[Twiliath]

It’s Romana Kryzanowska. And she’s not the only game in town. There are several worthwhile certifications: STOTT, Physical Mind Institute, Pilates Method Alliance, and BASI.

Romana’s training is classic Pilates, which I described above.

But, yes, the Pilates instructor has to have a certification that actually means something.

There’s another certification that if you show up for two days, you get certified. You don’t have to learn anything and you don’t have to prove that you’ve learned anything. You show up, you get your piece of paper.

[Gloria]

I am certainly open to a few private sessions with a Pilates instructor. It’s just not feasible money/time wide to make it a regular twice/week long term commitment:) I think there is one studio close to my work. I will go to check it out.