What is Pilates on the floor, mat or mat?
The Pilates on the floor, also known as mat Pilates or Mat Pilates, is a form of the Pilates method that is practised on a mat, using the body's own weight as resistance. This form of Pilates adheres to the six fundamental principles established by its creator, Joseph Pilates: Centre, Concentration, Control, Precision, Breathing and Flow.
The practice of Mat Pilates involves a series of exercises designed to strengthen and tone the body, improve posture, flexibility and balance. By not using external equipment, these exercises demand and encourage a greater level of control and body awareness, which can make them more challenging yet highly effective. This focused and methodical approach makes mat Pilates an ideal choice for those seeking a total body workout, focusing on the harmony between mind and movement.
Benefits of Floor Pilates
The exercises on the mat, thanks to the richness of the method, as in the rest of the work with the different apparatus, can also be adapted and modified according to the needs, ailments and even the age of the person, and can be performed independently of their physical condition, age, sex, etc.
As general benefits we can highlight:
- Strengthens the energy centre and with it the entire inner musculature
- It enhances the work of concentration by connecting the body with the mind.
- It works on body awareness, which allows better identification of body structures, their action, their function.
- It allows to clearly identify functional weaknesses and limitations in order to work on them in a more specific way.
- Important work on the spinal column in all its amplitude and function.
- Improves coordination of movement and increases joint range of motion, flexibility and muscle elasticity.
- Strengthens and tones the musculature, seeking a balance between the muscle chains.
- Increases flexibility, specifically targeting the most rigid areas of the body.
- Stabilises the joints.
- Improves body posture and slims your figure.
- Helps to reduce stress and improve rest.
- It increases energy levels and improves mood and self-esteem.
- It supports the nervous system and strengthens the immune system.
- It activates the circulatory system and boosts respiratory work.
- It is a smart, healthy and safe training method.
- It prevents muscle and joint pain and injuries and helps to recover from them if they already exist.
- It is very efficient to establish it as a daily training routine or as a complement to other sports.
- It helps to achieve an exquisite balance and control of the body and can be applied to the activities and gestures of daily life.
Fundamental principles of Pilates on the Floor
The fundamental principles of the Pilates method on the floor or Mat are the same as in the rest of the training programme that is carried out on apparatus.
- Energy centre: It is the motor from which the force to the rest of the body starts and involves any movement.
- Concentration: Fundamental to connect the body with the mind and to get the maximum benefit from each movement.
- Control: Exercises must be carried out under control of the movements at all times.
- Accuracy: In the method, all positions and exercises are based on correct positioning and alignment.
- Breathing: The use of proper breathing and its coordination with the exercises is a fundamental part.
- Fluency: Exercises should be performed continuously, without static positions or isolated, jerky movements.
Equipment and accessories for Floor Pilates
In the original Pilates method, the exercise sequence on the mat is performed without any apparatus or accessories. Joseph Pilates never used accessories such as fitballs, bosus, elastic bands, etc.
However, we can talk about some elements that are intended to provide help if necessary, such as head cushions, bars or foot straps. The main element used in the original method is the magic circle, which is a further degree of complexity.
Tips and recommendations for practising Pilates on the Floor
For the practice of the Pilates method on the floor or Mat, it is important to have teachers certified in the original method. Look for comfortable, loose-fitting clothes that allow you to move freely, but are not too wide so that your teacher can see your posture and alignment correctly.
It is advisable to be constant and regular in its practice for the benefits of the method to be effective. Sporadic sessions would not be as effective.
Important precautions and considerations
It is important to inform your teacher about your physical condition, aches, pains, injuries or special situations. The Pilates method is demanding and practising it on your own can be risky if you have any injuries or ailments. It is advisable to have a certified teacher.
In the mat programme, each exercise is designed to prepare for the next. In other words, exercises can be modified or omitted, but the order proposed by Joseph Pilates must be maintained in order to effectively prepare the body for greater challenges.
Recommendations for safe and effective practice
Try to use your concentration as much as possible to get the most out of your body and avoid getting distracted and thinking about other things. Establish a fixed training schedule and routine to maintain consistency.
The exercises are designed to be introduced with the achievement of objectives and the control that is achieved as the method progresses. It is not effective to anticipate certain exercises for which you are not yet ready.
In Mat work, it is important to concentrate hard and make sure to perform the exercises from the energy centre. Prioritise quality over quantity.
Conclusions
The work done on the mat is complementary to the work on the reformer, which takes up most of the Pilates session. The work on the Mat is only put before the reformer if the person has pain or injuries to be taken into account.
In the Mat exercise programme, the sequence and progression is executed continuously, keeping the body's awareness connected to the mind through concentration, and controlling any movement from the energy centre.
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