What is Pilates?

Joseph Pilates invented a system of exercise that aligns, stretches and strengthens the body to improve posture, balance, flexibility and grace. Some use the Pilates method to tone their bodies, while others use it to heal from injuries.

Q: What is the philosophy

behind Pilates?

A: The goal is to use the mind to improve the body using seven key principles: concentration, control, centering, flow, precision, rhythm, breathing.

Q: What muscles does it work?

A: Pilates focuses on "the powerhouse," a part of the body that includes the abdominals, the buttocks, the back and the thigh muscles. Through a series of repetitive exercises, Pilates both draws strength from that area, and builds strength there. This helps support the rest of the muscles in the skeletal system.

Q: How quickly does it work?

A: According to Joseph Pilates: "You will feel better in 10 sessions, look better in 20 sessions and have a completely new body in 30 sessions." While mat classes are more affordable, they do not deliver the same kind of impact as exercise on the machines. To see the maximum benefit, Pilates protégée Romana Kryzanowska recommends a regimen of three times a week with a trainer, for at least 30 sessions. If you can't afford that, try a baseline of 10 sessions, then move on to mat classes.

Q: Can I do Pilates on my own?

A: Books and videos on Pilates are unlikely to help as quickly or as effectively as studio instruction. Guidance from a professional is key to the practice of Pilates, particularly in the beginning.

Q: What should I watch out for?

A: Anyone can attach the name "Pilates" to an exercise regimen, or a piece of equipment they have invented. There is no trademark for the name, and no national certification program for instructors. So here are a few things to look for when you are shopping for Pilates instruction.

• It is important to know about the training of the studio's instructors. Done badly, Pilates can injure, like any other exercise. Kryzanowska requires at least 700 hours of training before her studio certifies teachers.

• Make sure the program is physical and vigorous. It should feel like exercise, not like bodywork. If it's too slow, or intellectual, then it is not Pilates.