Sigiria Fitness pilates trainer David Wagude with a client at Karura Forest, Nairobi. PHOTO | DIANA NGILA
A pilates class starts with pelvic tilts, arm circles and mini squats to prepare the body for the workout. After that, the postures are intensified and done while standing, seated, face down, supine and lying sideways.
In the class, one uses their own body weight instead of dumbbells or kettlebells, a workout that fitness experts say helps enhance control and stability.
David Wagude, a trainer at Sigiria Fitness Experience in Nairobi, says pilates focus on strength training. The workout which is now combined with yoga in most gyms is a perfect marriage.
Pilates is popular with yogis because the two forms of body training help in developing strength, balance, flexibility and good breathing technique. The workout also helps boost metabolism rate and evenly tones the body.
‘‘It involves training the body from the inside out where we emphasis on the core muscles that support joints, spine and the pelvic muscles. The movements engage muscles that are found at the deep set of the body with an overall goal to improve body’s flexibility strength and its composition,” the trainer said.
Repeat moves are done to target different muscles followed by a cool down session where one concentrates on relaxing the muscles.
Bosu pilates
The moves appear simple, but the control applied ensures that a person gets the best out of the exercise.
To determine the body’s level of strength, for instance, push-ups are used to test the upper part. The most effective way of determining a person’s strength, David says, is by counting the number of moves a person can do within a set period.
Pilates done on a mat is simple and a good starting point for those hoping to explore this type of exercise. However, one should not think that mat pilates is all about lazing around and easy movements—it may appear simple but the effect will be felt.
Bosu pilates, available at Reform Cycling and Strength Studio, is more challenging when compared to the moves done on a mat. Pilates done on the Bosu, a gym equipment, aims at challenging the body’s stability and strength.
“Bosu is one of the most versatile pieces of fitness equipment I have come across as you can do cardio-focused exercises, strength-focused exercises, pilates and balance workout with it,” said Moses Wanyoike, a fitness trainer at Reform studio in a past interview.
Prenatal pilates
The studio also uses the pilates stick which is attached to the ballet barre to challenge the body to greater levels of control and strength.
Prenatal pilates, on the other hand, help expecting mothers trim back into shape. Done with the help of a fitness trainer, it targets the pelvic muscles, the back and other core muscles.
Ease pain
“The exercises help to ease pain on the back where the muscles are overstretched because of the growing baby and in strengthening the pelvic floor. The positions are safe for pregnant women and its works well for those who want to bounce back to their shapes,” said David.
Pilates is also popular among people that are either seeking health benefits or to enhance their physical performance. At Sigiria, people recovering from muscle injuries, the old and those under physiotherapy frequent the fitness centre.
The workout that promotes good posture and tones muscles has gained traction in the world having spread all over and appealed to popular fitness enthusiasts that include popular celebrities like Tiger Woods, Kobe Bryant, Cameron Diaz, Sandra Bullock and Megan Fox.
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