The Pilates Boom: What’s Hot and What’s Not

Reformer, mat, infrared—the Pilates boom is showing no signs of slowing down, and our enthusiasm for it is stronger than ever. This versatile exercise form is widely praised for its accessibility; with home workouts and online classes available at the touch of a button through some of the best Pilates apps, it’s easy to see why it attracts such a broad audience.

The Diversity of Pilates

Every Pilates enthusiast has their preferred type of practice, favoring specific moves over others. For instance, the debate around the merits of the fire hydrant versus the side plank can spark spirited discussions among practitioners! However, some exercises might seem intimidating or even superhuman for many. To address this, well-trained and experienced instructors adapt Joseph Pilates’ foundational exercises, ensuring they fit varying skill levels, thus minimizing the risk of strain or injury.

Sam Deville, a Pilates instructor and founder of the SDP Method, embodies this adaptive spirit. She combines the essence of Joseph’s teachings with functional moves tailored to the bodies she encounters, thoughtfully omitting exercises that don’t align with the needs of her clients.

The Reality of Practice

In our busy lives, attending Pilates classes can be a challenge. Most of us can only manage one or two sessions a week, and the desire for quick results is palpable. Some exercises are set aside because they simply don’t justify the time they take. Curious to discover which exercises are considered overrated? Let’s dive in.

Overrated Pilates Exercises

1. Jackknife

If you find yourself face-to-face with the jackknife in a beginner’s class, it may be time to reconsider your options. Deville highlights that this advanced move can lead to neck strain, and even Joseph Pilates recommended mastering simpler progressions first. The jackknife involves rolling onto your neck and lifting your legs overhead, which can easily tip into discomfort for beginners.

The Alternative: Modifying this exercise is straightforward. Deville suggests starting with legs in straps on the Reformer, lessening strain on the lower back and neck. On the mat, she recommends not rolling too far initially, easing the body into the inverted shoulder stand.

2. Complicated Pilates Flows

Michelle D’Onofrio from YATTA Studio points out a trend she frequently encounters: overly complex “flows” that combine multiple movements without clear purpose. While visually appealing on social media, she explains that they often lead to misalignments and weakened technique.

The Alternative: D’Onofrio advocates for “intelligent progressions.” Slowing down the movements allows for precision and a deeper connection with breath and core engagement, ultimately yielding more effective results than flashy sequences.

3. The Plank

The plank is often a love-hate relationship for many. While it’s celebrated for building core strength, improper form can lead to discomfort in the shoulders and back. Pilates instructor Natasha Kumar emphasizes that without proper technique, the plank can cause more harm than good.

The Alternative: For those struggling with the plank, Kumar recommends modifying the position to maintain alignment. Clients can start with the knees below the hips, gradually extending their legs while ensuring their upper body remains stable. This approach promotes strength building while preserving proper form.

4. The Saw

The saw is another traditional exercise that can be problematic for many. Kumar points out that its complexity can lead to poor form, with people often compensating for tight hamstrings and back mobility limitations by twisting from the lower back instead.

The Alternative: To avoid potential strain, Kumar prefers simpler, more manageable exercises like the seated waist twist or thread the needle. These alternatives help with upper back mobility while targeting hamstring tension.

5. Hundreds

As one of the most recognized Pilates moves, the hundreds are famed for core strengthening but can lead to neck strain without proper guidance. Deville notes that many clients feel discomfort due to lifting through the neck rather than engaging the core correctly.

The Alternative: Deville employs a build-up approach, starting clients with basic positions and progressively adding complexity as they gain strength. She underscores the importance of modification to ensure comfort and effectiveness in core engagement.

Continued Learning for Instructors

Instructors agree that ongoing education is crucial for maintaining the integrity of Pilates practice. D’Onofrio stresses the importance of filtering social media trends through a solid understanding of Pilates principles. The essence lies in finding inspiration while remaining true to the method’s core values and knowing what works best for each client.

The Pilates landscape is rich and evolving, driven by individual needs and instructor creativity. Understanding which exercises to embrace and which to leave behind can empower practitioners to cultivate a more enriching and injury-free practice.