Empowerment through Pilates in Geneva

When Karlin Kosinski and Carly Sinclair talk about their shared interest, it’s as if time stops.

The two can—and have—spent hours discussing their passion for Pilates.

“It was an instant love,” said Kosinski, who owns the Geneva-based studio, X’s & O’s Pilates.

A low-impact exercise, Pilates incorporates movements that improve muscle tone, stability, range of motion and flexibility, among other key benefits.

“I suffered from anxiety, but when I took Pilates, I was just in my body,” Kosinski said. “I felt strength, physically and mentally.

Sinclair’s first experiences with the practice also brought about a certain mental clarity.

“After a class, I would feel alert, but calm,” said the studio’s head instructor. “I felt empowered. Pilates brings everything into balance.”

The environment at X’s & O’s Pilates is a serene one with delicate fairy lights, simple artwork, tucked-away plants and billowy white curtains to obscure the outside world.

While Pilates can be done on a mat, Kosinski primarily offers classes that utilize a large-scale piece of equipment known as the reformer. Housed in a large rectangular frame, the reformer features a sliding carriage on top of which sits a padded mat, straps and pulleys to work various muscle groups, and springs that allow for varying degrees of tension.

The studio’s teachings largely follow a classical approach, employing many of the movements put forth by the practice’s founder, Joseph Pilates, who established the first Pilates studio in 1926 in New York City.

“Because he worked a lot with dancers, people assumed Pilates was something just for women,” said Kosinski, adding that the belief persists to this day, though opinions are evolving.

Indeed, athletes of all stripes number among Pilates’ more recent crop of converts. Chief among the reasons why is that the practice improves the strength of the muscles, tendons and ligaments that surround the body’s joints, which allows athletes to better perform while also minimizing their risk of injury.

Classes, which are limited to six or seven people at a time, begin with breath work and grounding exercises so participants can feel more fully anchored in their bodies and to the present moment. Kosinski also advocates for modifications in her classes so that all, regardless of experience, fitness level or age, can enjoy a challenging but accessible workout.

“We have a group of women who are all in their early 80s,” said Kosinski, adding how gratified she feels to see them gain strength and expand their range of motion with continued practice.

Pull Strap and T-Press

Lying face down on a long box, Kosinski and Sinclair press straps down and back until they are parallel with their bodies in this chest-opening movement that also works hamstrings, deltoids and the spine.

Tree

One foot each held by a strap, the instructors lie down on the short box and lift one leg straight in the air. Using core muscles, they lift their upper bodies and reach their arms toward their extended leg in order to “climb” it.

Tree promotes greater back and abdominal strength. Pilates as a whole also aids in proprioception, which is defined as the body’s ability to sense its own positioning and movements and is essential for balance and coordination.

Jumpboard

The reformer is also outfitted with a platform, known as a jumpboard, that allows for low impact yet effective cardio exercise. In this demonstration, the instructors jump on one leg only, working their hips and oblique muscles in the process.

Tower Bridge

Attached to a bed, the Pilates tower features vertical springs and allows for a variety of different exercises.

On their backs with their feet on the push through bar, Kosinski and Sinclair raise their lower bodies off of the mats. Once in position, they alternate extending their legs upward with a flexed foot.

This exercise is great for releasing tension throughout the body, Kosinski said.