PILATES REIMAGINED

Read on and you’ll discover:

• What to expect in a LES MILLS PILATES workout
  
• What makes this Pilates workout so unique
  
• The benefits this type of training delivers
  
• How LES MILLS PILATES differs from other workouts
  
• How trainers have benefited from adding LES MILLS PILATES to their lives.
  

What can you expect in a LES MILLS PILATES™ workout?

KYLIE: “We've taken the best of traditional Pilates and mixed it with Les Mills music, movement and science – it's a magic combination and a workout like nothing else. There are six 45-minute workouts, each with eight tracks.

You can expect to be lying down for most of the workout. We start with a lower abdominal warm-up, two tracks of pure abdominal work, some side-body training, a series of planks and hovers, then a power track. At the end, there’s some posterior back work, a beautiful stretch and the opportunity to challenge your balance.”

SUMMER: “You’ll be taken on a journey. It starts with a focus on breath and alignment, then you get scooped up in this musical journey that takes you from track to track. There’s a real sense of flow and yin/yang between strength and flexibility. In almost every track there’s something to stretch you and something to make you stronger. It’s low impact, but not low intensity.”

"The fitness industry gets so caught up in working specific muscles and targeting certain body parts…  but a more holistic focus on how you function and move is much smarter. That’s what Pilates is all about. Joseph Pilates was before his time when he created Pilates back in the 1920s. He was a genius!” Glen Ostergaard.

Find out more about the history of Pilates and why it's so effective.

What went into creating this modern take on traditional training?

BRYCE: “This program has been a long time in the making! During lockdown, Glen went on a deep exploration of classic Pilates and created a series of traditional Mat Pilates workouts. They were great (you can still see the original prototype on LES MILLS+) but such traditional Mat Pilates is actually pretty intense, and the sequences can feel quite repetitive. We wanted to give the workouts broader appeal and make sure they could work really well in gyms.”

GLEN: “It started with traditional Pilates, but we’ve added some very modern twists. New music, new moves and we’ve changed the structure. We’ve worked with physios and fitness experts to shift the anterior focus (targeting muscles in the front of the body) to a more balanced, well-rounded training program, and adding in the breathwork helped change the whole dynamic. It’s been at least 18 months of trialing and refining to get the intensity and feel just right.”

BRYCE: “We’re now working with the University of Fraser Valley to test how the workouts impact core endurance, balance and proprioception (which is your ability to use your muscles to stabilize your spine, so it’s like a core movement control test). We’re also exploring how using this type of training to connect your breath and your body creates a sense of well-being. Testing is in the early stages, but we’re already seeing positive results.

There are many Pilates options out there – how is this different?

GLEN: “It’s completely different! Most Pilates workouts are just a sequence of movements strung together. But LES MILLS PILATES brings together the feel of the moves and the feel of the music. With the traditional exercises, modern music and progressive coaching, it creates a magical connection that goes beyond your mind and body.”

BRYCE: “From a technical point of view, LES MILLS PILATES is a more balanced workout than many other mat Pilates options. We know it’s important to balance extensor/flexor training, yet traditional Pilates is pretty flexor-dominant. We’ve worked really hard to maintain an anterior/posterior balance within each LES MILLS PILATES workout. We’ve also carefully refined the structure, so you get a consistent experience with every workout.”

KYLIE: “Traditional Pilates can feel quite rigid and technical, which isn’t for everyone. We wanted to create something that everyone could enjoy, so we’ve demystified all the technical precision and provided options and modifications. You don’t have to be perfectly skilled to enjoy the benefits – simply show up as you are, breathe, move, and you’ll have an incredible experience.”

What makes the music so unique, and why is it so important?

GLEN: “These workouts have a really fresh sound! It’s a melancholic, melodic, young generation type sound. Not hyped-up or dramatic, it's calmer than most other workout music. It stays steady for longer; you have more time with each sound, and more time with the move, which creates a holistic feeling.”

KYLIE: “There’s been so much positive feedback about the music. There are moments when the music really speaks to you internally. Making you go into that concentration zone and focus on your breath, but then there are also little fun pop tracks in there too.”

SUMMER: “You can expect all sorts of different sounds that feature a lot of different instruments. My favorite is an acoustic guitar plank track in release 3, it’s beautiful. Throughout the whole class, the beat is the underlying driver. It encourages you back to your breath, into this steady internal place.”

WHAT SETS LES MILLS PILATES APART FROM OTHER LES MILLS WORKOUTS

• LES MILLS PILATES uses a focus on breath and a flow of slow, controlled movements to strengthen abs, glutes, back, and hips and improve mobility.
• BODYBALANCE™ delivers a similar mind/body and core strengthening experience as LES MILLS PILATES. However, BODYBALANCE has a strong yoga skew and is more about flexibility, whereas LES MILLS PILATES is more about mobility and abdominal intensity.
• LES MILLS SHAPES™ features elements of Pilates, combined with power yoga and barre. The focus is on core strengthening and mobility work, plus external motivators like burn and pulses to target specific body parts. This is different from LES MILLS PILATES, where the focus on your breath brings you into an internal space and fosters a mindset where you focus on mind/body awareness.
• LES MILLS CORE™ is all about building core stability (which is important for injury prevention) and it doesn't include the unique breath or mobility focus you get during LES MILLS PILATES.

How does a blend of core conditioning and mobility benefit the body?

BRYCE: “We don’t mummify our spines during the day; every day we use our spines through a range of motions. So by conditioning our core with a strong focus on mobility, we build functional active strength, and this is what strengthens our muscles to support our spines through a full range of motion.

Combining this strengthening with increased awareness of breath makes it really powerful. It means you're training your respiratory muscles to coordinate with core activation. You’re also creating a heightened sense of joint awareness, so you learn where your joints are in space, which is important for movement control.”

What will people find most surprising about LES MILLS PILATES?

SUMMER: “Most people will expect this to be easier than it is! There is a stereotype that Pilates is nothing but light fluffy pulses. This is not that. There is no fluff, it’s hard work – but is feels so good!”

KYLIE: “You’re just using your body weight, but you activate every single muscle when you work out – so it’s surprisingly challenging. You can dial it up, you can dial it down, and that’s what I love.”

GLEN: “People will be surprised at how good it makes them feel. It’s surprisingly intense. But thanks to all the options and modifications, it feels surprisingly achievable.”

How do you feel when you finish a LES MILLS PILATES workout?

KYLIE: “The beauty of this workout is there is no impact, but everything feels activated. It’s scientifically structured with a beautiful balance of opposing muscle work, so you’re not just burning out one area of your body. At the end, I never feel smashed or depleted. I always feel longer, like I’ve been stretched. There is something magical about how the focus on breathing revitalizes your nervous system. It is energizing.”

What type of person is going to love LES MILLS PILATES?

BRYCE: "Anyone who wants to move better and feel better will love this workout. It's a particularly good complement for strength training or high-impact training. There are lots of different options and progressions, so people of all abilities can feel confident and enjoy the benefits.”

SUMMER: “Anyone looking for a low-impact way to improve their mobility and strength will love this. It’s calming and restorative, but you work really hard, so you don’t feel like your time is going to waste. It’s a great alternative to yoga.”

GLEN: “If you’re a Pilates purest it might not be what you’re expecting, and that’s okay. Our aim isn’t to convert hardcore Pilates lovers, we simply want to open up this type of exercise to as many people as possible … You don't need to spend hundreds of dollars a week at a boutique Pilates studio to enjoy the benefits of Pilates.”

One thing to note, if you have a flexion-sensitive spinal injury (which is surprisingly common) Pilates might not be the best option, you'd be better off focusing on building core stability through a workout like LES MILLS CORE.

What are your tips for getting started?

SUMMER: “Just try it. Take away your expectations about tempo and speed, and get set to move really slowly! A lot of people associate speed with intensity and challenge, but you’ll soon discover that slow is harder. It’s all choreographed to the music, so you can do everything to the beat if you want, but you don’t have to. You can’t get left behind, simply go at your own pace and choose the options you want to do. This workout is for everyone!”

How should you add LES MILLS PILATES into your routine?

BRYCE: “LES MILLS PILATES is the type of workout you can enjoy as frequently as you wish. For the optimal mix, we advocate a weekly routine that features two core, mobility or flexibility sessions (like LES MILLS PILATES), two strength training workouts, and three to four cardio workouts (a mix of moderate and high intensity).”

Do you need equipment?

No equipment is needed. A mat is optional. Going barefoot (or wearing socks) is recommended

What are Instructors going to love about LES MILLS PILATES?

BRYCE: “This is such a great way for instructors to expand their toolkit. Adding this program won’t overload you, instead, it will complement the other workouts you teach. It will help improve your longevity as an Instructor, and you can add more classes to your schedule, without the risk of burnout.

Pilates is one of the most popular fitness genres, but Pilates certifications can take a long time to work through. By training to teach LES MILLS PILATES, you can fast-track your learning – focusing on the key elements of Pilates alongside the LES MILLS approach to safe and effective exercise. We will set you up with a comprehensive toolbox and you’ll be at the forefront of one of the hottest trends. And once you’re teaching, you’ll love the autonomy as you can pick and mix the tracks from within the workouts.”

LES MILLS PILATES Instructor training can be done online or live – and you can be certified within a week. Find out more about training here.

KYLIE: “This is such a rewarding class to teach. Unlike some workouts with loud and energizing music, this quieter workout allows for more connection to your people. It opens the gateway for members to start expressing a bit more too. There’s a real relaxed atmosphere, a real sense of joy. Everyone leaves feeling uplifted and happy – it’s so cool to be responsible for that.”

How have you benefited from adding LES MILLS PILATES to your life?

GLEN: “The really cool thing about Pilates is you get a lot of benefits without having to rinse yourself every workout. Physically, it has strengthened my core and my glutes, which has helped with my cycle training and lifting weights. I had some back pain – which pretty much disappeared – and I feel less likely to get injured. Mentally, it’s been great. I am not really a yoga guy, so having a different way to calm my nervous system and focus on breathing has been really beneficial.”

SUMMER: “I feel I have far better body awareness because of Pilates. Body awareness is such a powerful tool – not only does it help me feel more in control, it helps me avoid injury and train more effectively in other workouts. Moving with control gives me the time to correct my alignment and has strengthened my core and glutes.”

KYLIE: “It has absolutely made a big difference to my other workouts. It has strengthened my lower back and enhanced all my training. But that’s not all … It’s a strength workout, but it has pockets of space where you just go internal. It leaves you feeling strong from the inside. Strong from the core.”

LES MILLS PILATES will be coming to a club near you soon. Watch this space.

Bryce Hastings
Bryce Hastings is a leading New Zealand physiotherapist and fitness expert based in Chicago. As Les Mills Head of Research, he leads research into the most effective approaches to exercise and plays a pivotal role in structuring all LES MILLS™ workouts.

Glen Ostergaard
As a Les Mills Program Director, Glen leads the development of popular workouts like BODYPUMP™, RPM™ and LES MILLS SPRINT™ and shapes new workout innovations such as LES MILLS PILATES.

Kylie Gates
As Les Mills' Creative Director, Kylie works closely with exercise professionals and fitness experts to shape and develop the music and moves that feature in LES MILLS workout releases. As Head Program Coach, she mentors and inspires Instructors and presenters to reach their full potential.

Summer Bradley
Summer is a Les Mills international fitness presenter and choreographer with an extensive background in ballet and contemporary dance, plus many years of Pilates experience.

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