The gentle but carefully controlled and focused movements of Pilates may not look particularly impressive, but this form of exercise can do wonders for posture, strength and flexibility. It can flatten middle-age spread, and even have a beneficial effect on your sex life by strengthening the pelvic floor muscles.

What is Pilates?

Pilates is an exercise system involving precise, controlled movements that focus on correct posture and breathing. It was developed about 100 years ago by a German man, Joseph Pilates, who as a sickly child overcame his fragile health through bodybuilding exercises. Joseph went on to develop his own techniques during WWI to help the rehabilitation of injured soldiers.

After the war, Joseph Pilates took the system to the US, where it evolved further. Alan Herdman, an expert on the discipline, introduced it to England in the 1970s, but it didn't really take
off as an exercise until the late 1980s. Now there are classes all over the world.

Pilates exercises are gentle but very specific. The focus is on isolating individual muscle groups and working them while the body is perfectly aligned so there's no strain on other areas.

Alan says: 'Some people even claim they seem taller, as their spine is stretched and straightened. Your everyday posture will certainly improve as you strengthen your core muscles, helping you stand straight and hold your upper body correctly, which in turn can help prevent back pain.'

Celebrities the world over swear by Pilates. Jennifer Aniston says Pilates solved a chronic pinched nerve, while pop star Belinda Carlisle claims she's grown 6cm in height after years of Pilates. Even Madonna used Pilates to speed her recovery after a horse-riding injury.

The results are fantastic, but the discipline takes a while to work. Don't expect overnight success.

'You need patience to work slowly and give your muscles time to develop,' Alan says.

Ideally you should do a Pilates class once or twice a week, and top it up with exercises at home. Your stomach will be flatter, your muscles more toned and your joints looser and more supple. They're certainly benefits worth waiting for.

Alan says Pilates is the perfect strengthening exercise for our 21st-century lives. It's an antidote to days spent hunched over a computer, driving in rush-hour traffic and carrying heavy bags.
You don't need to be in a studio or own any special, expensive equipment to do Pilates. You can practise the moves anytime, and just about anywhere, making it easy to fit Pilates into your daily routine. You can even adapt it to avoid any unnecessary joint imbalance and muscle strain while you're doing everyday tasks. Try these simple housework Pilates exercises.

Alan's housework exercises

Ironing:
Position your board so you can iron with your back straight. Turn your left foot out slightly for balance as you push the iron (or your right foot if you're left-handed).

Vacuuming:
Stand with one foot in front of the other and your knee slightly bent to take your weight when you push forward. Hold your stomach muscles in, and breathe out as you use your body weight (not just your arms) to push the vacuum cleaner away.

Washing up:
Stand straight with your stomach muscles slightly tightened. Keep one leg slightly forward with the knee slightly bent and lean over from your waist. Make sure you straighten up before turning to put things on the side to dry.

Carrying washing up and down stairs:
When you're going up, hold your stomach in and make sure your back is straight. Slightly squeeze your glutes (the muscles in your bottom) as you lift your leg onto each step. Hold the washing close to your body and try not to lean forward
as you transfer the weight to your higher leg.

On your way down the stairs, point your toes as you stretch your leg down to reach the step below. At the same time, bend your other knee and use your stomach muscles to keep your body upright. Place your foot flat on the step below.

Lift and bend the other leg, transferring your weight onto the foot which is flat on the step.

At the washing machine:
This is an additional exercise for anyone who has a front-loading machine. When loading or unloading the laundry, kneel down on one knee, so you're level with the washing machine. As you stand, use your legs to push yourself up, keeping your spine straight and your stomach pulled in (as if you're sucking your navel towards your spine).

Pros and Cons

Dr Rob Daly, an expert in musculoskeletal health from the University of Melbourne Western Hospital, agrees Pilates can have health benefits, including:

• Core strengthening: 'When done correctly, Pilates movements help strengthen your abdominal core - and a strong core is what allows a gymnast to hold a handstand or a karate king to kick through a board. It also helps put "oomph" in your running, golf swing or tennis swing,' Rob says.
• Lower back pain: 'Some preliminary studies show Pilates may be a good rehabilitation technique for lower back pain.'
• Better balance: 'In your 50s, your balance deteriorates as muscles start to lose strength. Pilates can help by working the small, deep muscles needed to keep your body steady when walking.'
• Yummy tummy: 'Many women find after having
  a baby that Pilates may help get the tummy back into shape. Muscles have a good memory. So it's not too hard to get them back to what they were.'

However there are some downsides too

• It's not a heart starter: According to the American Council on Exercise, studies show that while Pilates improves body mechanics, strength and flexibility, there are limited cardiovascular benefits.  ‘Cardiovascular exercise is still very important to do in conjunction with Pilates,' Rob says, adding that we need to do 30 minutes of exercise most days of the week and at least some of it needs to be cardio.
  'If 30 minutes running or brisk walking is too much, break it up into shorter 10-minute bursts each day. And don't forget incidental exercise. Instead of sending an email, walk briskly to your colleague's desk. Park your car further away from the station and take the stairs instead of the lift.'
• Back pain: While Pilates is generally considered beneficial for a range of back problems, some physiotherapists and chiropractors claim poor Pilates technique can make back pain worse.
  With so many people teaching Pilates today - some more qualified than others - make sure you're getting good advice. Either ask your fitness or Pilates instructor what their qualifications are, or if Pilates makes your back pain worse, remember pain is a good indicator you're pushing your limits. If you have a bulging disk or other back problem, consult your doctor first and always tell your Pilates teacher.

Woman's Weekly/IPC Syndication