West Seattle resident Beth Montanez has just opened her new studio, Be Pilates at 3703B California Ave. SW. She has practiced Pilates for 12 years, taught for 6 years, and recently earned her master certification to teach future instructors. That workshop begins Sept. 30.

According to pilates.com, Pilates is an "innovative and safe system of mind-body exercise using a floor mat or a variety of equipment. It evolved from the principles of Joseph Pilates and can dramatically transform the way your body looks, feels and performs. Pilates builds strength without excess bulk, capable of creating a sleek, toned body with slender thighs and a flat abdomen."

Montanez offers not only her expertise, but an array of modern equipment including two CoreAlign units by Balanced Body, "the only studio in Seattle with this ground breaking, versatile unit," she said, and three Stott Pilates V-2 Max reformer combos. Work-out sessions run about an hour.

"Pilates is the one workout that anyone can do," said Montanez. "It's good for any body no matter what shape you are in, male and female, from ages 10 to 101. Pilates is very different from yoga. Pilates is strength-based, and involves intense focus on using the right muscles and aligning the body properly, while yoga has a meditative focus and more intense attention to flexibility than Pilates. Pilates is progressive workout. We tailor the workout to fit where you are now and then build on it. You don't have to be flexible, or strong, to start. The machines are designed to either be rehabilitative or offer athletic performance. The same ingredients that make (your workout) easier are also designed to make it harder."

Montanez said that she cooperates with the chiropractic office next door, and clients are referred back and forth. She explained, "People seeing a chiropractor can benefit greatly from Pilates. They work together for overall health. The more you can strengthen your muscles (through Pilates) to support your chiropractic adjustment the more it can benefit you."

Her husband Christopher, a massage therapist, is taking her teacher training to become a Pilates instructor. He is also a stay at home dad. They have four children, ages 7, 5, 3, and under 2. Beth attributes her slender physique in part to Pilates.

"Pilates strengthens your core and pelvic floor," she said. "It helps you deliver your baby, and recover after. It can return you to your former self."

"Don't let the sweet disposition fool you," said her friend and client, Yolanda Christianson, also from West Seattle. "This woman will hurt you, in a very good way," she added, a bit tongue in cheek. Pilates gets to those little tiny muscles you don't know you have.

"I started Pilates just over a year ago," said Christianson. "I play soccer and I'm a runner, and was having injuries. My physical therapist told me to come do Pilates. Everything relates to the core. The whole essence of Pilates was to strengthen my core to have better performance in sports and to become relatively injury free. It stretches you out, strengthens muscles, gives you better body alignment and body awareness when doing other activities, and improves overall posture.

"Some people think your 'core' is just your stomach but it is actually your entire mid-section, your rib cage down to the pelvic region and to your back," continued Christianson. "If you have a bad back, usually it's coming from your core, even foot issues. When I had a serious foot injury Pilates was the only thing I was able to do. You lay down and do everything can (while avoiding the foot issue) as you continue to work out and keep your muscles toned."

And, speaking of stretching and expanding, Montanez plans to move to a larger space just west of the Alaska Junction with three times more equipment in six months.

For information on her classes, visit www.bepilateswestseattle.com or call 206-257-2120.