Perk-up with Pilates

Pilates has become the exercise du jour after it emerged that Pippa Middleton is a big fan, attending weekly classes to improve her posture, core strength and, most importantly, shape and lift her very popular derriere. While Pilates is around 100 years old, it is only in the past decade that it has shot from dance-studio secret to worldwide fitness phenomenon and celeb-favourite. For a bottom as perky as Pippa's, join the Pilates revolution...

What is Pilates?

A style of exercise invented for injured dancers nearly a century ago by gymnast Joseph Pilates. There are two main ways to practise Pilates (pronounced pih-LAH-tees): you can join a mat-based group class where you'll do specialised calisthenics exercises, or you can take private lessons on a series of specially designed machines with exotic names such as the Cadillac and the Reformer.

All Pilates moves are designed to work your powerhouse muscles - abs, lower back, thighs, and not forgetting buttocks - and to gently lengthen them. The result is a body that is properly aligned and at less risk for injury. Not to mention, practising such exercises on a regular basis can help you move more freely and gracefully.

Why we love it

Pilates increases strength, flexibility and endurance. It also improves posture, alignment, co-ordination and balance without bulking up your muscles. In Pilates, nothing is forced. You emphasise correct form rather than going for the burn.

Gillian Reeves, National Group Exercise Manager for Virgin Active health clubs explains: 'Exercises focus on conditioning rather than adding bulk, due to the high rep ranges usually used, and are focused on the core muscles which - combined with cardio exercise - can help tone abdominals, waist and back muscles.'

What's more, Pilates can also compliment and enhance any pre-existing exercise regime. According to Gillian, 'the increased core strength, flexibility, range of movement and joint stability means that other workouts become more effective as a result.'

Drawbacks

It can be expensive. Private lessons will set you back £22 to £75 a session depending on where you live. By comparison, mat classes are a bargain, running £6 to £20 a class, again, depending on the instructor or part of the country you're in.

Check out whether your gym offers classes to members at no additional charge or private instruction at a discount. And be aware that if you like to master things quickly, this may not be the workout for you. Like dance, yoga and martial arts, learning Pilates is a long-term, evolutionary process.

Hot tip

The following curl-and-lift move gives you a taste of what you might experience in a Pilates-inspired workout:

Lie on your back with your knees bent, legs pressed together and feet flat on the floor, hip-width apart. Contract your abs and hold your arms out at your sides and slightly off the floor. Moving slowly, curl upwards until your chest touches your knees. First lift your head off the floor, then your shoulder blades one vertebra at a time. If necessary, assist yourself by holding onto the back of your thighs. Sit up straight at the top of the movement then round your back and lower with control.

To find a class or instructor near you, click on www.pilates.co.uk. Or look for The Perfect Body The Pilates Way video with Lynne Robinson. It’s the next best thing to having an instructor standing beside you. Pilates classes are available at Virgin Active clubs nationwide, visit Virginactive.co.uk for more details.

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