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METRO WORKOUT

PHOTOS: R. RAVINDRAN

De-stress Pilates improves flexibility and strength

We begin with what seems to be the usual warm up—shoulder rotations, etc. But it becomes clear that this is a workout with a difference when our instructor Anupama Gopal asks us to loosen up our pelvises with some Elvis-like moves and then asks us to imagine a belt tightening around our middles—constricted all the way up to a 10 and down to a mild three. I feel slightly bewildered at the whole belt thing, but I gamely give it a shot, pulling the ol’ tummy in. Which turns out to be a good thing since the belt visualisation—otherwise known as the ‘core contraction’— is a running theme throughout the 60-minute class.

(There’s a reason for this, as I later discover. Developed during World War I by Joseph Pilates, this workout is all about ‘core training’, which involves strengthening the 36 core postural muscles from the bottom of the diaphragm to the floor of the pelvis to stabilise the torso and allow the whole body to move freely. All clear? Moving along.)

The main section of the class is basically ‘mat Pilates’, which involves keeping the body centred while performing a series of slow, controlled stretches, ‘controlled’ being the keyword. Every stretch is composed of measured movements that we’re asked to ‘visualise’ as we perform. For example, bending down to touch your toes becomes ‘drop forward slowly, releasing one vertebra at a time.’ The result is that each stretch unfolds like a neat scientific diagram in my head, and I find myself concentrating on each movement and how it’s affecting my body rather than just waving my arms and legs about.

The stretches include push ups (different degrees depending on your fitness level), the one-leg circle, where you lift your leg up to draw circles with your toe on the ceiling, the leg lifts (on your back and your side) etc. They aren’t too tough —what’s hard is coordinating your breathing with each movement (like yoga, this is an integral part of Pilates) and keeping the core contracted (I keep forgetting and guiltily suck my gut back in when Anupama reminds us) while following the directions at the same time.

Bottomline: This is a great way to relax the muscles and de-stress; overall it improves your flexibility and strength. Of course, it would need to be combined with a cardio routine for complete fitness. But just think of all the practice you’ll get holding your tummy in!

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