Classical vs contemporary pilates: Key differences and health benefits

SINGAPORE - Embarking on a fitness and wellness journey can be exciting and overwhelming, especially when it comes to choosing the right exercise regimen. One such dilemma a newcomer may face is deciding between classical and contemporary pilates.

What is the difference between both forms and which should you choose?

Yahoo Southeast Asia spoke with with Heather Thomas, founder of Flex Studio, and Dennis Teo, managing director of Breathe Pilates, to explore the key differences of both practices, and how they benefit the mind and body.

The former focuses on classical pilates, while the latter on contemporary pilates.

Set sequence of exercises in classical pilates

According to Thomas, classical pilates, rooted in the original teachings of German-born physical trainer Joseph Pilates, traces its origins back to the late 1920s through the 1950s.

This form of pilates adheres closely to the traditional teachings, she said.

The hallmark of classical pilates is its "set sequence of exercises," which concentrate on the "powerhouse." This core-focused regimen includes abdominal muscles, lower back muscles, the pelvic floor, hip muscles, and the glutes.

These exercises are performed with precision, often referred to as "to the beat of your heart," enhancing concentration and promoting a seamless flow, Thomas added.

A classical pilates class typically involves assessing the body using specialised apparatus, such as the reformer, enabling instructors to identify any "inherent weaknesses or imbalances".They then provide guidance to strengthen, stretch, and realign these "weaker" body parts.

Thomas notes that although contemporary pilates has gained popularity, individuals often transition to classical pilates due to the desire for "wanting a little more" profound experience.

Thomas, who first started practicing contemporary pilates years before classical pilates, noticed her clients getting stronger, and having better alignment "much faster" when they made the switch.

The repetitive nature of classical pilates exercises promotes "self mastery", she said. As such, clients "take more ownership of the work" and are able to benchmark their progress.

"When you are repeating things over and over, you know how well you performed this week compared to last week. The repetition really serves to create more awareness."

She has noticed clients becoming "a little self competitive", with some visiting the studio for classes at least three times per week, from the "excitement of progress".

"It's like learning a new language for the body. It is very effective as a system when you repeat certain basic things over and over."

Enhanced repertoire in contemporary pilates

In contrast, contemporary pilates represent a more "modern and evolved" form of pilates, said Teo. This approach incorporates additional exercises, and modifications beyond the classical repertoire.

Referencing other fitness disciplines, contemporary pilates integrates modern science and research such as physical therapy, biomechanics, and kinesiology, making it effective and safe, he added.

Contemporary pilates places a significant emphasis on functional movement patterns that "mimic real-life activities", contributing to an "improved overall daily functioning and sports performance".

Like classical pilates, contemporary pilates also caters to individual needs, tailoring workouts to address specific goals, injuries, or physical conditions.

Instructors can adapt exercises to suit their clients' unique requirements.

While both classical and contemporary pilates involve the use of props and equipment (eg. reformer, cadillac, barrel, etc.), contemporary pilates uses a wider range of equipment, allowing for "more diverse and creative workouts", said Teo.

Some examples include the use of stability balls, resistance bands, foam rollers, and even some elements from other fitness disciplines, like yoga, dance and strength training.

How effective are both methods?

Both classical and contemporary pilates offer various benefits.

Contrary to its reputation of being "super strict", Thomas shared that classical pilates "requires a lot of concentration".

Known for its "quite intense" nature, classical pilates transitions from one exercise to the next without stopping. To remember, perform, and internalise the order of exercises, concentration is required, said Thomas.

Classical pilates is highly effective for enhancing strength, flexibility, coordination, and overall body awareness, and appeals more for those looking to "deepen their practice" and enjoy a structured workout regimen, according to Teo.

However, classical pilates can be challenging for some individuals, particularly those unable to perform the original exercises with precision, he added.

In such cases, contemporary pilates, which modifies classical pilates movements, provides a "step by step" progression suitable for clients of varying ages, health levels and fitness levels, said Teo.

The effectiveness of either form depends on the consistency of practice, instructor expertise, and the individual's commitment to the exercises.

A diverse pilates community

According to Thomas, there has been a growing trend in younger individuals, including athletes and dancers, turning to classical pilates to "strengthen their back, and work on their core, dexterity, agility, and mobility."

"The 20 somethings are realising that it's not enough to just be thin, they want muscle definition," she said.

As the spring-based resistance training promotes "long and lean eccentric muscles, rather than bulky and short concentric muscles", it is ideal for those looking to build lean muscle instead of bulking up.

Moreover, classical pilates has attracted an older audience, Thomas has also noticed, with several of her clients over the age of seventy.

This differs from when she first started teaching classical pilates several years ago. People who joined classical pilates classes then were those who had tried other variants of pilates before, and usually "wanted something more", or "faster improvements".

As contemporary pilates is more "adaptable", with a focus on functional movements, it remains a "popular choice" for individuals with various fitness levels, goals, and physical conditions, said Teo.

Health and wellness benefits of pilates

Both classical and contemporary pilates offer a range of physical and mental health benefits.

Engaging in pilates allows individuals to concentrate on their bodies, leading to an increased sense of self-love and mindfulness.

"When was the last time you concentrated on yourself and your body for an hour? I bet the answer is a long time ago," said Thomas.

While people are usually unable to articulate why they "feel really good" after a pilates class, she said that focusing on your body can be a "form of self love".

"I call their attention to details of their body, which bring theirs focus internally," she said.

Thomas would help attendees notice details like whether one foot is pushing more than the other, or if one shoulder is higher or lower while using the reformer machine.

Foot work exercises that stimulate the toes, arches and heels also help to wake up the longest neural pathway in the body, and stimulate the nervous system, said Thomas.

Referencing Joseph Pilates who quotes pilates as an "internal shower", the exercises in pilates help to bring more oxygen to the muscles and improve blood flow circulation.

"Every exercise has an internal organ or a system impact, whether it's circulatory, respiratory, digestive."

"Anytime you put a little bit of proper pressure on an organ, you make it stronger. It could be the musculature system, or the skeletal system. It could also be other really important systems in the body that we don't really pay attention to," said Thomas.

Her objective in each class is to get participants into "a state of flow or nirvana", where "time stands still".

According to Teo, the physical benefits of contemporary pilates include improved core strength, increased flexibility, enhanced muscle tone, better posture, improved balance and coordination, injury prevention and rehabilitation, and enhanced breathing control.

Meanwhile. the mental benefits include stress reduction, improved concentration, increased self-confidence, increased relaxation, and better sleep quality.

As pilates boosts the production of endorphins, it reduces stress, promotes relaxation, improves sleep quality, and helps to calm the nervous system through focused breathing, said Teo.

In carrying out the exercises and correcting one's body alignment, both the brain and muscles are used in executed "muscle firing patterns", which can "enhance concentration and cognitive function".

As individuals progress in their pilates practice and see improvements in strength, flexibility, and posture, self-confidence and self-esteem is also boosted, added Teo.

The increase in body awareness can therefore translate to "increased self awareness and overall mindfulness".

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