Pull Navel to Spine, and Breeaaaathe
By Marianne Leeman
    When I started college, many people warned me about the dreaded freshman fifteen: a weight gain of fifteen pounds from the stress and the freedoms of being in college. Because of the late night snacks and being able to eat whenever I wanted, I was definitely scared. I told myself that I would work out everyday so that I wouldn’t have to worry. Then I moved in and saw just how far the gym is from my dorm. How many times have I worked out since August? Less than ten times. I needed something that I could do in my room so that I could avoid the long walk to the gym, which is a workout in itself. I tried doing crunches in my room, even running up and down the stairs. Then my roommate told me about Pilates.
    I knew Pilates was kind of like yoga, but I didn’t know its purpose, where it came from, or even if it would be beneficial for me. I also knew Pilates was popular among famous people, but they have trainers that help keep them in shape, so I couldn’t assume that Pilates gave them their great bodies. I was eager to begin researching Pilates and answer some of these lingering questions.   
I began by plugging the word “Pilates” into a search engine, and I found a lot of interesting information. I learned that Pilates was started by a man named Joseph H. Pilates, who created these exercises while living in forced internment during World War I. He wanted to help fellow soldiers who were bedridden, so he devised exercises that used the springs in the patients’ beds. Reading about how the exercises involved springs, I was worried that Pilates involved machines that I would have to exercise on. This would be a problem, because I would still have to walk all the way to the gym to do the exercises, defeating the purpose of researching Pilates in the first place. Although some forms of Pilates still use the machines, I was relieved to find that most classes require no equipment other than a mat. The exercises mostly involve focused breathing and forms taken from yoga, Zen, and ancient Greek and Roman physical regimens.
I then learned that the exercises aren’t just beneficial to soldiers. Pilates is used by physical therapists in rehabilitation centers to help their patients who have physical problems, just like the exercises were used to help those injured soldiers. Physical therapists are using the Pilates method to rehabilitate people with conditions such as arthritis, osteoporosis, and more. I began to wonder about the benefits of Pilates and how these exercises can help people with physical disabilities.
    Pilates improves flexibility, balance, bone density, and joints while strengthening muscles and relieving stress. I have never heard of an exercise doing so much. The improvement of bone density and joints can help a lot of people who have physical ailments, and improvements in flexibility and breathing can help almost everyone. Having been a volleyball player in high school, I knew I could use more flexibility and lung capacity. However, I was looking for a way to stay in shape, not to learn better breathing patterns.
    To see how Pilates affects the body, I began to research the muscles involved in the exercises. Pilates focuses on the “powerhouse” muscles, such as those of the abdomen, lower back, and buttocks. The exercises in Pilates are different than those done at a gym because they focus more on the core muscles, such as the deepest abdominal muscle. Weightlifting doesn’t strengthen these muscles because it is done to improve the outermost muscles that are seen by other people. Pilates also helps your back muscles. Because Pilates involves focused breathing patterns that put less pressure on the spine, it can help people like me who have back problems. Even chiropractors have their patients do Pilates to improve the spine and lower back muscles. Pilates improves the muscles that keep you in shape, not just the aesthetic ones.
    Pilates doesn’t only help people with medical problems, it also helps healthy people stay in shape. People of any age can do the exercises. Because Pilates helps with arthritis, many older people like to use the workout to stay healthy and take care of their aching muscles. Pregnant women can use the program to help with their breathing and body alignment, or to lose weight after the pregnancy. Dancers use the method to help slenderize their thighs and to become more flexible. Homemakers can use the exercises in between doing household chores and taking their kids to school for a quick and easy workout. How can so many people be able to do the same exercises? Easy. These exercises have a low risk of injury and it is unlikely to pull a muscle doing them.
    I decided that Pilates was something that I wanted to do, so I looked for ways to start Pilates. Classes are offered at most gyms and usually run $10-15 for a group session and $60-70 for an individual session with a personal instructor. I didn’t have time for three sessions a week, and, like most college students, I didn’t have the money either. Plus, this still poses the original problem of getting to the gym. My sister used to take classes before switching to videos, and she found that they were just as effective. I threw away all of the brochures I had for Pilates classes and instead focused on trying to find a DVD that suited my needs. I used my roommate’s DVD because she said it was based on an actual class as it was taught at the gym.
    The DVD I used was comprised of four ten-minute sessions, three for the stomach, butt and thighs, and one for a total body workout. I began with the total body workout as a warm-up because it incorporated exercises from the other three sections. I found that a lot of the exercises incorporated my abs, such as the “Fundamental Hundred” exercise. This exercise had me start on my back and pull my upper body up towards my legs, without using my arms. Once I got my back off the ground, I had to pump my arms up and down in slow motions, with my arms about five inches off the floor. It was hard because I had to focus on breathing at the right time. I could feel the pressure on my abs, and I couldn’t wait to lie back down, even though I knew the exercise was strengthening my arms and my back.   
The exercise that I liked the best was the “Swan,” which incorporated the lower muscles of my back and spine. I had to lie on my stomach and lift my upper body off the floor and hold it, with my hands down alongside my hips. I could feel the stretching of my spine, and, although it was hard to keep my body off the ground, my back felt so relaxed afterwards that the struggle was worth it. If I didn’t exhale at the right moment, I had trouble lifting my chest off the ground, so the breathing was crucial for this exercise. The other sections of the DVD involved similar exercises, which focused on my back and abdominal muscles more than any other muscles. By the end of the DVD I felt like I was going to pass out. My abs and legs were so tired from being held in the air for long periods of time during some of the exercises.
    I quickly realized that Pilates was a lot harder than I had expected. Besides being able to physically do the exercises, you need to have the right form. The instructor was very specific on how your body should be positioned, but, not being flexible enough, I found it difficult to imitate her movements. It was hard to focus on exhaling and inhaling when the instructor wanted me to, because I was trying so hard to have the right form. When I inhaled instead of exhaled I felt some pain in my back, but focusing on my breathing eliminated that pain.
    Even though my abs ached a little the next day, I tried Pilates again. To make sure I was doing the exercises correctly, I went to a website called “Pilates Connections” which showed how the exercises should be executed. This site helped, because, even though I still had some trouble with the positions, my form was improving.
    I feel that DVDs are better suited for me, because I don’t want to go to the gym. I liked being able to do Pilates in the comfort of my room, even though it was sometimes hard to see the TV because some of the exercises obstructed my view. As I continue doing Pilates, however, I know which exercise she will be doing and can do it without looking at the television. I am keeping up with the Pilates because it helps my back, and afterwards I feel like I have had a good workout.
    Pilates is great for college students trying to avoid the freshman fifteen and get in shape. Since Pilates can be done in the comfort of your dorm room, I recommend it to all students looking for a fun exercise that doesn’t require a lot of time or money. If you want more information on Pilates, try some of the sites at the end of my article. There are many DVDs to choose from, or you can sign up for classes held in your school’s gym. Try Pilates and you will discover that it is just as easy to stay healthy in the comfort of your dorm room as it is in a gym.

For more information, try:
, < http://www.pilates-studio.com/index.htm>, , < http://www.pilatesconnections.com/index.php>