1. What is Pilates?
Pilates is a holistic training system that brings body and mind into harmony. Developed by Joseph Pilates in the early 1920s, the method aims to strengthen the muscles, improve mobility and refine posture. Through controlled, precise movements, Pilates fosters not just physical fitness but also mental clarity and inner balance.
Training takes place on the mat or on the apparatus – reformer, Cadillac, chair and barrel. The spring resistance supports where support is needed, and challenges where a challenge is needed.
A central element are the 6 Movement Principles that guide every exercise: concentration, centring, control, breathing, precision and flowing movement.
Pilates is far more than a workout – it's a philosophy of life that strengthens the body, clears the mind and promotes overall wellbeing.
2. Who is Pilates for?
Pilates is a versatile training method suited to people of any age. Whether on the mat or on dedicated Pilates apparatus, it offers countless ways to strengthen and shape the body as a whole.
Teaching in small groups, as a duet or in one-to-one training allows the method to respond precisely to individual needs, so weaknesses and imbalances can be effectively corrected.
- Beginners and advanced practitioners – Pilates combines excellently with running, the gym or yoga.
- Competitive athletes and dancers use Pilates to specifically train muscles that are often out of balance, and to optimise their performance.
- People with chronic conditions such as back problems, arthritis, joint issues or scoliosis benefit from this gentle yet effective training method.
- People who sit a lot – eight hours in front of a screen leaves its mark: tight hip flexors, a weak core, a head pulled forward.
3. What does the Pilates method do for me?
The Pilates method offers a wide range of benefits for body and mind. Here are the key effects you can expect from regular training:
- Improves posture – by strengthening the muscles responsible for spinal stability and alignment.
- Strengthens the deep muscles – the "powerhouse", the source of strength at the centre of the body.
- Strengthens the muscles and brings them into balance – the large muscle groups as well as the smaller, often neglected ones.
- Supports lung and heart function – through controlled breathing and targeted movement.
- Stimulates circulation and metabolism – better nutrient supply to the cells, more effective detoxification.
- Reduces stress – mindful movement and breathing relax body and mind.
- Helps create a slimmer waist – through targeted strengthening of the abdominal muscles.
- Helps with joint and back pain, scoliosis, osteoporosis and other health issues.
- Improves balance and coordination – better body control, fewer falls.
- Increases mobility of joints and muscles.
- Improves body awareness – more control over your own movements.
- Maintains and improves bone density – especially important as you age.
- Supplies the blood with fresh oxygen – accumulated waste products are removed more efficiently.
4. Why Pilates matters for men too
Pilates is often associated with women, but more and more men are discovering the benefits of this holistic approach to training. It was developed by a man – Joseph Pilates – who used it to train boxers, police officers and soldiers.
Strength, flexibility and balance
For men who often follow one-sided training programmes, Pilates offers a comprehensive complement that corrects imbalances and reduces the risk of injury. It strengthens not only the large muscle groups but also activates the deeper muscles that are essential for stability and healthy posture.
The pelvic floor: more than just a women's topic
The pelvic floor supports the lower abdomen and plays a central role in the functioning of the entire body. A strong pelvic floor not only supports bladder and bowel control, but also contributes to the stability of the spine and pelvis.
- Better pelvic floor awareness: many men aren't conscious of this muscle group at all. Specific exercises teach them to feel it and engage it deliberately.
- Prevention of back pain: a strong pelvic floor and a stable core take pressure off the lower back.
- Support for prostate-related issues: a trained pelvic floor can help counteract the age-related decline in bladder function.
I have been a certified pelvic floor trainer for men and women (Bebo Schweiz) since 2016. Give it a try – your body will thank you.
5. Pilates before, during and after pregnancy
Pilates is an excellent training method for women before, during and after pregnancy. The gentle, targeted exercises support the body through the different phases of this special time.
Before pregnancy
Pilates helps prepare the body by strengthening the core muscles, increasing flexibility and improving posture. A strong, balanced body copes better with the physical demands of pregnancy.
During pregnancy
Pilates can be safely and effectively adapted to the needs of expectant mothers. It eases common complaints such as back pain and tension. By training the pelvic floor and encouraging upright posture, Pilates helps prepare for and ease childbirth.
After pregnancy
Pilates is ideal for gently strengthening and restoring the body after birth. It supports postpartum recovery, rebuilds the abdominal muscles and strengthens the pelvic floor. This is exactly what I trained for with Dr. Sarah Duvall, becoming a certified "Postpartum Corrective Exercise Specialist".
Important: during pregnancy, training is only possible with a doctor's certificate.
6. Pilates in later life
Pilates helps preserve mobility well into older age. With adapted training, age-related issues such as osteoporosis and orthopaedic problems can be specifically addressed. Strengthening the postural muscles and building awareness of optimal weight distribution counteracts joint problems.
It's never too late to start. Get in touch with us!
7. Red light therapy
Red light therapy offers numerous health benefits, including promoting cell regeneration, relieving pain and reducing inflammation. It improves skin health, supports wound healing and stimulates collagen production, resulting in firmer, more youthful-looking skin. It also stimulates circulation and metabolism, which speeds up the healing process.
As a private client, you have the special option of doing selected Pilates exercises or meditation directly in front of the red light panel. This combination maximises the positive effects and provides deep relaxation and regeneration.
8. Further links
Here you'll find further links to the websites of our partner businesses. For very specific work, we're happy to rely on our trusted, competent partners.
- Rebecca Leone – The Pilates Nun
rebeccaleone.com - Catherine Wiget – Fitness Systems AG
catherinewiget.ch - Katrin Dreissigacker – Individual Face Balance
katrin-dreissigacker.com - Sarah Müllhaupt – Naturopathy and manual therapies
sarahmuellhaupt.ch - Steven Decoster – Osteopathie Decoster
osteopathie-decoster.ch - Raffaella Valentino – Naturopath
raffaellavalentino.ch - Dr. med. Sibylle Süss
pgps.ch - Dr. med. Konrad Hitz – Psychiatrist & Psychotherapist
drmedkonradhitz.ch - Osteopathie Central
osteopathiecentral.ch - EpigenEdit – Hyperbaric Oxygen Therapy
epigenedit.com
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The History of Pilates
Learn more about Pilates, its founder and how it has evolved over the years.
Joseph Hubertus Pilates was born on 8 December 1880 in Mönchengladbach, near Düsseldorf. As a child he suffered badly from rickets, asthma and rheumatic fever, which led him to dedicate himself to physical training early on. He practised gymnastics, bodybuilding and skiing, and took an interest in Eastern methods such as yoga and Zen meditation.
In 1912 Joseph Pilates travelled to England, earning his living as a boxer and circus performer, and taught self-defence to Scotland Yard officers. As a German national he was interned at the outbreak of the First World War. During this time he began developing his concept of holistic body training, which he called "Contrology", and taught it to his fellow internees. It's said that these internees survived the great influenza pandemic of 1918 thanks to their good physical condition.
After the war, Joseph Pilates returned to Germany, where he worked among others with Rudolf von Laban, a visionary of movement and modern dance. Because Pilates trained the Hamburg police, he was asked in 1925 to also train members of the German army. Dissatisfied with the political and social situation in Germany, he decided in 1926 to emigrate to New York.
On the way there, Pilates met a young nurse named Clara. She became his wife and helped him develop and teach his method. Once in New York, he quickly found success. His clients included figures from New York high society such as Vivien Leigh, Katharine Hepburn and Sir Laurence Olivier.
The dance world took notice of Pilates too. He taught major figures such as George Balanchine, Ted Shawn, Ruth St. Denis, Martha Graham and Hanya Holm. Many of the "first generation" teachers – Carola Trier, Eve Gentry, Romana Kryzanowska, Ron Fletcher, Kathleen Grant, Bruce King and Lolita San Miguel among them – were his dancer clients.
Joseph Pilates worked in a highly individual, creative way, often putting together specific exercise programmes for his clients. He practised his method well into old age and wrote books about it. Joseph Pilates died in New York at the age of 84.
In 2016 I trained with Lolita San Miguel – one of the few people still alive who was trained and certified directly by Joseph Pilates himself. That means only two people stand between him and your lesson.
Let's start with one lesson
In the introductory Pilates lesson you'll learn breathing, centring and the fundamental exercises – and I'll get to know your body.