MANILA, Philippines ? Like most desk-bound professionals, award-winning architect Eduardo Calma was prone to back pains. ?I?d be sitting down, hunched in front of the computer while drawing for hours. I wasn?t using my stomach muscles,? he recalls.

Prodded by wife Suzanne, he took up Pilates, which, aside from providing total body conditioning, is also a method for managing pain and providing rehabilitation. Three years ago, he started working out at the Integrated Body Arts Studio, under elite instructor Cecilia Sicangco-Ibarrola.

At 44 and with no more back and shoulder pains, he?s more fit than other guys his age. Younger classmates in yoga are impressed with his agility.

There are many kinds of Pilates in the country today. Ibarrola and her instructors Judell Sicam, Cindy Espinas, and Brando Miranda follow the True Pilates, imparted by Romana Kryzanowsky, a disciple of founder Joseph Pilates.

The basic precept of True Pilates is ?contrology,? or using the mind to control the muscles. The exercises focus on the correct usage of core postural muscles that maintain body balance and hold up the spine. Pilates emphasizes coordinated breathing, spinal alignment and the strengthening of the core or the powerhouse?the inner muscles of the torso, abdomen and pelvis. Aside from building muscle strength and stamina, the ultimate goal is to move effectively and gracefully, and engage in grinding work and strenuous activities without unwarranted physical fatigue or mental tiredness.

50-minute workout

Initially, Calma thought Pilates was easy. In his workout, he would just do exercises lying down on a comfortable, leather upholstered carriage controlled by removable springs and pulling straps. Now, after each class, he gets really sweaty.

?In 50 minutes, I get an intense, all-around workout. I get to develop every part of my body equally. I get exhausted after one session, but I feel it?s worth it for that amount of time, as opposed to just running for two hours. In Pilates, you must sustain the movements, and that requires control,? he says.

Sicam, Calma?s substitute instructor, explains, ?Ed started with a weak back so we didn?t push him. Now that he understands how to use his powerhouse, we?ve been giving him more challenges. He was naturally flexible, but he lacked control. That?s why he injured his back.?

Now at an advanced level, Calma?s workout consists of 24 sets of moves, each with variations that focus on certain muscle groups. According to Pilates, a workout is more effective when the mind is given a wider variety of exercises done with fewer repetitions. Too many repetitions can be boring. When exercises are performed mindlessly, results cannot be produced.

In Pilates, full concentration is required, as the intensity levels keep shifting throughout the session.

The workout focuses on the powerhouse?the muscles which stabilize the back and neck, provide proper posture and ease up the joints to facilitate the natural suppleness of the limbs. This type of strength and litheness acquired in Pilates can translate well into cross-training and other activities.

Calma observes that Pilates has made him more aware of his core muscles, whether he?s at his desk, at work or on an elliptical apparatus at home.

?My stomach was like a big lifesaver. Now my body has changed. The middle got defined on the sides, which never happened before,? says Calma, referring to the oblique muscles. ?When I?m sitting down at work, I?m more conscious of my posture and I?m pulling up my stomach.? By applying the proper posture at work, Calma says, even the shoulder pains are gone.

Sicam explains, ?You get back problems when your stomach is just bulging out and you end up using your back too much. This puts a strain [on your back muscles]. As in marriage, the abdominal muscles and the back are partners. Pilates teaches you how to be more aware of your body and how to correct your posture.?

Calma adds that when he did traditional weight training in the gym, he got bulkier. Pilates provides moderate strength training but the intense resistance and lengthening of the muscles helped him burn calories and toned his body.

Pilates has also increased his movement range. He never thought he could do inversion postures and suspend his lower body in the air. Now, he is even working on leg splits.

?When my friends complain of back pains, I recommend Pilates because it?s helped me,? says Calma.