Actually, pilates works the core abdominal muscles: transverse abdominus (wraps around like a corset from the spine to the sternumish), obliques (come up the sides from hip to about the 4th rib, responsible for twisting and turning), rectus abdominus (right up the front of the torso, you know, the six pack muscle), the soaze (from the front of the pelvis around to the tailbone), pecs, lats, rhomboid and goodness knows what else - not to mention every single one of our vertebrae that is capable of moving.
A well planned program will work all of these muscles at some point, however lightly or strongly as you wish. And unless you are really badly off, you shouldn't be feeling AS related pain afterward, just some muscles that aren't used to the workout.
Pilates is based in yoga, and many of the moves are similar. The difference lies in the breathing and slight adjustments that make the yoga moves less strenuous on the back (lower back in particular). The Cobra in yoga, puts amazing strain on the lower back. It's counterpart in Pilates is the Swan, which comes in a 'beginner' and an 'advanced' version. The Cobra insists that you keep your pelvis on the floor, even at full extension. The Swan does not - it involves keeping the tailbone curved toward the floor, the core abs activated (via the breathing technique), the shoulder blades relaxed and slightly (like a milimetre) down your spine to activate the rhomboids, and not extending the neck too far. It allows for the pelvis to come off the floor when the arms are straightened (when you reach that level, which takes a while).
The Baby Swan only involves coming up maybe as far as your sternum and your hands are infront of you instead of beside you. You take it in steps, and increase the extension as you can. I've been doing this for almost two years now and only last week did my teacher finally let me do the full Swan without telling me to back off it.
Downward Dog is also slightly different, from what I understand. I only remember that the emphasis on feet flat on the floor isn't there.
My teacher has often said that she wishes people would learn pilates before trying to do the advanced yoga moves, so that they support their spines properly when doing them.
Also, to anyone doing pilates, please DO NOT DO THE ROLL. Our spines are already fragile and my teacher has told me that the roll, while only little and all, might put too much pressure on SIs/Lumbars that are already under pressure. The most I do in that exercise is get to the point where I'm balancing on my, well, I'll say tailbone, but it's not quite, while maintaining the correct C positioning. Still works the abs and the breathing, but no detriment to my spine.
Now, I'm not trying to convert anyone. Heavens forfend that I would do that.
However, I do believe that pilates' mat work is extremely beneficial for us, IF IT IS PROPERLY DONE. Which is like anything else in this world (almost). I advocate putting out the money for at least a month's worth of absolute beginner classes, and talking to the teacher about your condition. A good teacher will ask if students have any physical problems that she should know about so she can let you know what to do, or not, and how to adjust exercises to keep them safe for you (not to mention giving you a home programme to do). Only after you have a solid grounding in the basics should you do one of those ricken fricken videos.
So sayeth Kat, the pilates prophet.
Keedoke, I'm stepping down from my soapbox. AGAIN.
Hugs,
Kat
