Of course the long politician-esque answer to this question is "it depends what your goals are". For example, yoga is known to relax you and may be more beneficial if you suffer from stress. It also has a greater focus on improving flexibility so if you’re doing lots of other exercise that tightens your muscles (e.g. running or football) yoga could be the right choice for you.
But the short non-politician-esque answer is: Pilates. However, I would say that, because I’m a Pilates Instructor! You would be forgiven for thinking me slightly biased, so let me explain why.

Joseph Pilates was a ballet dancer, but struggled with the intense physical commitment that went with it. So he invented an exercise regime to strengthen his body to allow him to cope with the pressures presented by his ballet training. While we may not all be budding dancers, performing exercise that helps us cope with the daily pressures of life, seems a very good idea to me.
How does it work?

Firstly, there are the 6 core principles: Breathing, Centering, Control, Concentration, Flowing Movement and Precision. This means you do every exercise slowly, in an exact position, always extending from your middle which stays strong and static, and always with the effort on the out-breath. In essence, it makes every movement significantly harder (and consequently more beneficial) than if you didn’t apply these principles.

Secondly, the areas of the body you work are important. Traditionally at the gym we move our head and shoulders back and forth off the mat to work our abdominals. But how often do we make that movement in real life? Almost never. So why do we spend so much time training it? Of course the answer is because the stronger the abdominals are, the more they hold in the flabby bits. But doesn’t it make more sense to strengthen the muscles we use all the time?

The Transversus Abdominus (or TVA) is a very large muscle that resembles a tin can with the back attached to the spine, and the top to the ribs. It protects all the vital organs inside our midriff and also, this is the important bit, it ensures we can stand up without falling over, or sit up without flopping sideways. How often do we do that in real life? Almost always. Pilates trains the TVA which in turn strengthens the muscle – helping deter back pain, hip pain and even knee and ankle pain by making us stand correctly. At the bottom of the TVA are your pelvic floor muscles, also focused on in Pilates, which are important for giving us posture and protecting our hip joint particularly.

As well as training these core muscles, Pilates uses stretching and mobility exercises to improve your posture. It teaches you balance to help strengthen your core and thus build your protective inner barrier. And it uses the power of breathing to both get the most out of your exercises and help you concentrate and relax. As Pilates appeals to more people, so a wider range of exercises have been introduced that work all the muscles in the body, but still always deferring to those 6 core principals.

In summary, yoga has centuries of history behind it and is a very enriching way to spend an hour. But regular Pilates sessions will ensure your joints have the very best chance at staying pain free as you get older. Personally for me, who at 37 already takes a joint supporting supplement for my slightly dodgy knees after years of running, Pilates will always be the winner.

Sam worked in the health and fitness industry for over 15 years and became more interested in the role diet and nutrition plays in people’s health, so her studies took her in a more nutritional direction. She now works at http://www.totallynourish.com, who stock a variety of glucosamine supplements, vitamins nutritional supplements and allergy test kits.

Many of my clients suffered from low back pain. Especially in the sacral-iliac area. This is the back area at the low triangle of the spine. This joint consists of the connective area between the sacrum and iliac crest. Clients come to me asking, “Do I keep moving? Or do I rest?” I am not a doctor and medical diagnosis is recommended. I do suggest clients consider common sense. Asking questions like, does your back feel better later in the day or earlier after waking? If the joint is inflamed from over use it would feel worse later in your day due to moving. If the joint is stuck or fixed needing correct movement and lubrications the joint would most likely feel better later in the day after activity. Listening to your body is a good starting point. Our bodies want to be healthy and pain free. It is many times our determination to push, pull, over work or put our bodies in unnatural postures over long durations of time that disrupts our natural process of health and comfort.
Anatomically the large bone of the upper leg, the femur inserts into the low pelvis (hip joint). The sciatic nerve runs through this hip joint. There are six deep muscles that keep the femur correctly placed in the pelvis. Should these deep six muscles not be working up to speed or sleeping there could be improper placement of the largest bone of our body the femur, into our pelvis. When the femur is not correctly placed it can pinch and irritate nerves or cause friction and discomfort in the hip. This type of discomfort is many times described as low back pain.
 
What does all this have to do with Pilates exercises a great deal? Pilates exercises work these deep hip muscles. When compressive stress is applied to the leg and hip when working a leg press machine the large quadriceps and hamstring muscles want to do the work. If these larger leg muscles can’t complete the movement or the leg to pelvis placement is compromised then the low back muscles try to help out. Pilates exercises for the legs use light weight with precise leg/hip movements. Pilates exercises using light resistance work the deep hip muscles which leads to correct femur placement. This allows the pelvis to work as a stable station. When the pelvis is stable the low back has less work because it sits on top of a stable station. The legs come from below the pelvis working effetely allowing the pelvis to remain stable. Less work for the low back and more low back and pelvic stability can prevent low back discomfort.
 
Thus working the hip through correct Pilates exercises can help relieve low back discomfort. Anatomical knowledge is critical to Pilates exercises. Make sure your Pilates professional is certified and has higher education about biomechanical movement. Check accreditations and experience before choosing a Pilates instructor.
 
Candice Crews is certified and advanced trained with the STOTT PILATES education system. She also has studied directly with acclaimed Physical Therapists in Canada and the USA. She has taken the Injury and Special Population course through STOTT PILATES twice to obtain as much knowledge as possible. Please contact her at www.pilatesmaui.com for more information. Pilates Maui wants to make your Pilates experience the best it can be.

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Pilates has become an extremely popular form of exercise all over the world both as a way of keeping fit or as a cure for back pain.
This article explains how Pilates can be the ideal form of exercise for people over the age of fifty.
  

Pilates for the over fifties
 
Pilates seems to be the perfect exercise regimen for the people that are over the age of 50 due to its low impact exercises that will ensure that a person’s joints remain flexible and that general mobility is increased.
 
Pilates exercises along with a good nutritional plan will allow those over 50 to look and feel many years younger.  You can combine the low impact exercises of Pilates along with weight bearing exercise and with resistance training.  This is absolutely crucial for maintaining and building bone density to make sure that osteoporosis does not set in after menopause.
 
The benefits of Pilates for those people over the age of 50 include the following:
 
• A strong back and flexible joints to take years off you
• Toned and lengthened shoulders, abdominals, arms, legs and buttocks so that your clothes are able to hang beautifully no matter what size you are
• Improved grace and suppleness; improved bone density that will give you long term health benefits
 
Aging
 
Pilates, even taking it up after you are 50 years of age, can add healthy, active years to your life.
 
High Blood Pressure
 
If you do Pilates on a regular basis, it helps to keep the arteries elastic.  This keeps the blood flowing and lowers blood pressure.
 
Overweight
 
Pilates will help you maintain weight loss.
 
Effects on Joints and Bones
 
Pilates will help reduce stiffness and pain.  I will also help build muscles endurance, strength, and well-being.  You can feel confident that the Pilates stretching exercises will help increase flexibility without putting stress on the joints.
 
Back Problems
 
One of the most common complaints of today is lower back pain.  Poor posture is a major contributor to this.  If you work on strengthening the abdominal muscles, then this will help alleviate stress on your lower back.
 
Emotional and Psychological Benefits
 
Pilates will help improve your reaction time.  Exercise is able to help with depression and will increase your feelings of well being.
 
Lack of Sleep
 
Pilates helps reduce the level of anxiety and stress that you have and helps with sleeplessness.
 
Rehabilitation after injury
 
Once you have had an acute injury, a Pilates program of maintenance will be able to bring your muscles back to an optimal working order.
 
Precision
 
All of the movements in Pilates are exact, and they involve precise breathing and actions.
 
Movement
 
The moves are controlled, slow, and continuous and require concentration and greater skill if you are going to do them properly.
 
Isolation
 
Pilates is all about working on isolating muscles.  By using the isolation method, we identify our muscles particularly the weaker and neglected ones.  Pilates helps build awareness of any imbalance in flexibility or muscle strength.
 
Routine
 
Pilates does not replace any current exercise program you may be working on.  Rather, it is supposed to complement and enhance your current program by improving the way in which your muscles work together.  When practicing the Pilates principles you will improve flexibility and strength, skill and speed and will reduce fatty deposits.  As your muscles become leaner, your body shape will begin to change.
 
If you are over 50, Pilates can help you if you have any one of the following:
 
• Back problems
• Have RSI
• Digestive problems
• Feel stressed or tired
• Want toned thighs/ buttocks
• Want good posture
• Suffer from neck and shoulder tension
• Have headaches
• Are overweight
• Are recovering from an injury
• Want a flatter stomach

 
There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
Please visit my blog at http://stretchorpilatesforbackpain.com/wordpress/?feed=rss2
 

You can barely turn on the TV nowadays without hearing about Pilates or Yoga. When you take up a magazine, you are bound to find articles about these two exercise methods and it seems like everyone is doing either one or the other. What is all of the excitement about? Why are these techniques so special? What are the differences and similarities between Pilates and Yoga?

Yoga aims to unite the body, mind, and spirit. The person who aspires to do Yoga views that the body and mind are one. They believe that if the body is given the right tools and is taken to the proper environment then the body can find harmony and will be able to heal itself. Yoga is considered to be therapeutic. You will have a heightened awareness of your body’s alignment, posture, and patterns of movement. Yoga tends to make your body more flexible and it will help you to relax even if you are in the middle of a stress stricken environment. Therefore, one of the most important reasons as to why people start practicing Yoga is that they want to feel more energetic, be more happy, feel more fit and be at peace.

One performs Yoga mainly in a group setting on a special Yoga mat with the help of a Yoga instructor. You use your body’s own weight for resistance. You must also focus a great deal of your attention to the flow from one posture into that of another. Yoga styles are varied and there is not one style that is considered to be better than another. These styles also vary in their emphasis, and the style you choose is a matter of personal preference.

Pilates also seeks to reach many of the same goals as does Yoga by way of a series of movements that are very controlled. The major difference between Pilates and Yoga is that while doing Pilates exercises not only makes use of a mat, but it also incorporates work on different Pilates machines. The main thrust of the Pilates exercises is to improve posture, strengthen the abdominal muscles, improve balance, lengthen and stabilize the spine and improve overall strength. Pilates will tend to give you a leaner, longer, dancer-like line.

A Whole Body Workout

Unlike a variety of other training programs, Pilates makes an effort to work the whole body and places its emphasis on precision, control, and concentration in both the body as well as the mind. There is no attempt made at doing many repetitions at a time in a rapid, haphazard fashion. Instead, the focus is placed on quality and not the amount of reps you do. The “powerhouse” that consists of the lower back, abdominal muscles and the buttocks are at the center of all movement and this allows the rest of your body to move fluidly and freely. When one focuses on core stabilization, it makes the student stronger from the inside out. This is critical for the advancement of the Pilates student. Pilates is low impact by nature and, therefore, it is ideal for the prevention of injury and for rehabilitation. Pilates has six guiding principles – concentration, centering, flow, control, breathing and precision. These principles train the body to move more efficiently while placing minimal impact on the body. With Pilates, there is a definite balance between flexibility and strength that creates a vigorous, symmetrical and health workout for all of the different muscle groups, which will result in a more balanced, leaner, and stronger body.

There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
Please visit my blog at http://stretchorpilatesforbackpain.com/wordpress/?feed=rss2

When you are doing Pilates, it is of great importance to maintain proper alignment and form.  Remember to go slowly so that you keep good form.  Learn some of the Pilates movements to get those six-pack abs and then include some of these exercises in your core workout routine.
 
You can begin your Pilates workout with the Straight Leg Stretch and follow that by the Single Leg Stretch.  These exercises are good for both flexibility and strength.
 
The third Pilates exercise is known as the Double Leg Stretch.  This exercise really challenges the abdominal muscles, so you must keep in mind the positioning of your lower back.  If you think that your lower back is excessively arching, then it is time to really engage your abs.
 
The first three AB exercises were inspired by Pilates.  The next two exercises that you should incorporate into your exercise program are more like some of the traditional AB exercises.  However, there is overlap in many areas of different exercise programs.
 
The 4th Pilates stomach exercise for those six-pack abs is known as the Lower Leg Lifts.  This movement is much like the reverse crunches, hip thrusts, or leg lifts.
 
The fifth Pilates exercise is Crossovers.  This is much the same as bicycle crunches or doing the air bike exercise.
 
The Plank
 
Step 1:  You want to take the position on your elbows and knees making sure to keep your fists together.
 
Step 2:  Keeping your torso straight, extend your legs out straight so that you can balance on your toes and elbows.  Pull your abs inward and hold this position for 10 slow counts.  Repeat this exercise three times.  If you want to challenge yourself then gradually build up to 30 counts.
 
Reverse Crunch
 
Step 1:  Position yourself on your back and keep your legs up off the floor keeping them directly over your hips and your legs should be extended upward.  Your hands should be behind your head.
 
Step 2:  Your neck and shoulders should be relaxed and your abs pulled in as you lift your tailbone off the floor about an inch.  Lower back to the start position.  Repeat this exercise 8 to 15 times.  If you really want to challenge yourself, then as you lift, your hips should roll slightly backward so that your knees move towards your chest a few inches.
 
Back Lift
 
Step 1:  Position yourself on the floor with your legs and arms out straight.  Your forehead should be resting on the floor and your abs pulled in tight.
 
Step 2:  Lift your right arms and your left leg off the floor.  Hold this position for a count of 5 and then repeat with your other side.  Continue the back lift slowly alternating for a total of 5 repetitions on each side.  If you really want to challenge yourself then move your arms and your legs quickly like you were in a pool swimming through the water.   Do 20 to 30 repetitions per side.
 
Here you have some Pilates exercises that will help you get the six-pack abs that you always wanted.

There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
Please visit my blog at http://stretchorpilatesforbackpain.com/wordpress/?feed=rss2

This article is designed for anyone who is considering starting Pilates either as a form of exercise or to help to relieve Back Pain, it is the first in a series of six articles on this subject.

This article compares and contrasts Zone Pilates from regular Pilates and should interest anyone who is actively participating on a Pilates course.

Pilates for Men will take you to the next level, the most extreme and advanced movement of this very effective form of exercise.

This is the third of six articles on the subject of Pilates or stretching either as a form of exercise or to help to relieve Back Pain. It is aimed at people who already have considerable knowledge in this field.

Pilates For The Super Advanced Student is the fourth of six articles on the subject of Pilates or stretching either as a form of exercise or to help to relieve Back Pain. It is aimed at people who already are very experienced in Pilates.