Exercise focused on your mind builds a stronger body

The pounds won't miraculously melt off your thighs with a few sessions of Pilates, but your mind will get a good workout. Pilates is an exercise system that works the muscles in the body to tone and strengthen while developing good posture, better breathing and greater concentration.

Universal Health and Fitness offers an introduction to Stott Pilates every week, either on a Thursday or Saturday morning. The 55-minute sessions help explain what Pilates is, how it's practiced and what its health benefits are.

I stopped in Saturday for an overview as part of a six-week series on fitness classes offered in Cape Girardeau and Jackson. So far, I've tried cardio kick-boxing, power sculpting, aqua aerobics and an exercise-ball class trying to find out which offers the greatest health benefit.

Pilates requires far more focus and attention to breathing than any of the other classes. You don't have to keep up with the instructor or watch other people to get the hang of it; this class is more about focusing on you and your body.

The classes are conducted entirely on a mat, which is one of seven pieces of equipment used in Pilates. Class sizes are small -- between four and six people. -- so you get lots of one-on-one attention from the instructor.

Proper breathing was the first lesson of the day.

"Breathing is as integral as is everything else," said instructor Carlea Lastrapes. The frustration for most people is learning how to breathe.

While many people extend their abdomen when they breathe in and out, the goal in Pilates is to hold the ab muscles in tight so abdominal breathing works against you. The trick is to use lateral breathing, which is the best method for Pilates. Lateral breathing allows the ab muscles to stay tight and sends air into the back and lower ribs.

After teaching us how to breathe, Lastrapes sent us to the mat for a lesson in correct posture. Pilates uses a neutral and imprinted spine, working with the natural curves of the body. As the lower back curves, the neck also has a natural curve, but often people sit or stand with slouched shoulders and protruding stomachs.

Learning to sit or stand with better posture will help you get the most benefit from the Pilates exercises, which aim to strengthen the core muscles of the body.

All the exercises in Pilates -- there are 34 -- build off the core muscles so learning correct posture and movements keeps you from injury. Videotapes are available, but basic lessons with an instructor are a must.

After two weeks, you'll notice a difference in your posture, she said. One of her students, age 60, actually has gained an inch in height since she's been doing Pilates.

While weight workouts isolate a group of muscles and work only those, Pilates lets you use nearly every muscle in your body -- and keeps your mind engaged. The time passed quickly in our intro class since we were concentrating on breathing correctly as we moved our neck and shoulders off the mat for crunches.

Lastrapes said breathing -- not learning the movements -- often is the hardest part of learning Pilates. People tend to hold their breath instead of breathing properly. "If you don't get it on the first session, you're in the norm," she said.

People choose Pilates as their exercise routine for a variety of reasons -- it's become a hit with celebrities as a quick way to drop pounds and tone muscle. Most Pilates enthusiasts are athletes who are looking to be more flexible and to enhance their performance, some people just want to work out without using weights or endurance exercises.

But Pilates isn't a once-a-week routine. It should be practiced at least three times a week, though twice weekly is adequate. Private lessons and group sessions are available at the fitness center. New classes begin Jan. 5.

Laura Johnston is the features editor for the Southeast Missourian.