Pilates – what is it, exercises for beginners
for those who want to improve their health and tighten their figure, there are a huge number of different sports areas.
The exercise system created at the beginning of the 20th century by Joseph Pilates and named after him is increasingly gaining popularity among lovers of a healthy lifestyle. Pilates – what is this extraordinary workout that strengthens the body, is also very safe for the spine and is characterized by slow movements?
What is Pilates in fitness
One of the most necessary and reliable types of training is what pilates is. The secret lies in the fact that the system was created by a man who began training while sick and not strong. Having independently created and tested all the exercises on himself, the creator of the method, Joseph Pilates, received good health and a strong athletic figure.
Thanks to such an advantage as the possibility of training for weaker people, the system gradually gained many fans – those who are not able to take on more difficult and active sports. Pregnant ladies, people with musculoskeletal problems, and novice athletes choose it. In fitness, a Pilates mix is used, which includes slow strength exercises.
Rules
Pilates begins with breathing, so it is imperative to learn how to breathe correctly using the lateral or thoracic method. It consists in the fact that with each inhalation it is necessary to open the chest as much as possible. This actively saturates the body with oxygen and strengthens the intercostal muscles. A smooth exhalation helps to gently bring the muscles into tension. Apart from correct breathing, it is fundamentally important to master all the other rules of the system, which provide excellent results:
- Smoothness. Pilates classes are performed at a slow or medium pace. They are carried out without jerking or overexertion.
- Relaxation and isolation. It is necessary to monitor stressed areas so that those areas that are not used remain relaxed.
- Centering. All approaches are performed with the abdominal muscles invariably retracted.
- Concentration. During classes, you need to get rid of extraneous thoughts and concentrate on the exercises themselves and the correctness of their execution.
- Alignment. Body position is extremely important and must always be monitored.
- Gradualism. This applies to the load, which increases only at a time when the previous one has been completely mastered.
- Regularity. Noticeable results appear after regular exercise.
The difference between Pilates and yoga
Both systems have more similarities than differences. They are smooth, designed to strengthen and heal, but yoga is an old direction that has been created for more than one millennium. Pilates is a young system, which is only about 100 years old. Yoga involves greater immersion into your inner world, rethinking everything around you, and spiritual development. Pilates is aimed at improving the health of the physical body only. It does not involve performing long poses such as yoga asanas.
The benefits of Pilates for the body
The peculiarity of the classes lies in the deep study of several muscle groups throughout each individual exercise. Together with correct breathing, they bring enormous benefits to the body and improve health. Pilates also helps to strengthen sickly and weak elderly people. It tightens your shape, strengthens your bones, and makes your muscles elastic. With regular exercise, posture changes due to the fact that the back muscles are strengthened. The technique helps relieve pain and enhances joint mobility. The body is filled with strength from the inside, it becomes much more resilient, and the figure becomes more graceful.
For the spine
Spinal diseases can affect people of any age, and a sedentary lifestyle increasingly contributes to this. For diseases such as osteochondrosis, scoliosis, and intervertebral hernia, many types of physical activity are prohibited, but not Pilates for the spine. It is reliable due to the absence of sudden movements; in addition, many exercises are performed lying down, which reduces the risk of any additional injuries. The benefits are as follows:
- nutrition of intervertebral discs;
- development of flexibility;
- formation of a strong muscle frame;
- the control and balance that this system teaches;
- eliminating muscle spasms;
- reducing body weight, which reduces the load on the spine.
For weight loss
Most people try to lose weight quickly, but those who lose weight quickly often will not be able to maintain the lost weight. Another thing is Pilates, which does not promise rapid results. It acts slowly, but is no less effective in helping you lose excess weight. The difference when compared with more active sports is that classes using this system bring results when you devote a long time to them, doing it systematically. Many exercises (boat, pike, crunches) are aimed at those areas that are problematic for many people: hips, belly.
To strengthen muscles
During Pilates classes, all muscle groups are worked on in turn, during which they are strengthened, but not built up. Those who spend 10 minutes on this. every day, they quickly begin to feel the difference in their condition before and after exercise. 20 minutes/day significantly changes a person’s posture and gait by strengthening the muscles of the entire body. 30-minute exercises quickly make a person much more resilient, relief and strength appear in the body. Particular attention is paid to the “framework of strength” – these are the oblique and transverse abdominal muscles.
Pilates gymnastics at home
Due to the fact that this system is considered one of the most reliable, it is suitable for use at home without prior preparation and regardless of your physical characteristics. Beginners should take into account that the training will not be very difficult, so it is better to first familiarize yourself with some rules:
- You need to breathe through your chest, taking in as much air as possible with your lungs.
- The press must always be tensed.
- Shoulders are kept down. This is fundamentally important for full chest opening.
- The head should be kept straight at all times, without tilting back or falling onto the chest.
- You must always try to stretch the spine.
Basic exercises
This system of exercises has three levels of difficulty. In addition, if you are not used to playing sports, it is better to start with basic exercises. Even though they are simple, if done correctly, you will find that it takes a lot of effort. The main goal of the initial complex is to feel your spine, find out all the bends, and return it to its normal position. The spine of most people is curved to a greater or lesser extent. Basic Pilates exercises will strengthen those muscles that stabilize his position and put his posture in order.
Pilates equipment
There is equipment that is recommended for use during classes using this system. This includes a couple of special simulators and equipment:
- Isotonic ring. It is made of steel, diameter – 38 centimeters. Grips for arms and legs are attached to the sides.
- Cylinder. It is also a Pilates roller or roller. It has a cylindrical shape, up to 90 centimeters long, with a diameter of 15 centimeters.
- Ball or fitball. Pilates exercises on a ball reduce the load on the back; the ball is used to better work out the muscles.
- Rug. The difference between this equipment and any other rugs is its thickness. It should be from 6 centimeters.
- A resistance band up to 25 cm long provides additional resistance.
- A reformer is a machine resembling a bed with an iron frame and other elements.
- Allegro is a machine with a movable frame.
How many times a week should you exercise?
Anyone can choose their own personal exercise program. The key is to train regularly a couple of times a week. The less frequently you train, the more time each session should take:
- Daily exercises can be devoted to 10-20 minutes.
- If you train every other day, half an hour will be enough.
- Exercising three times a week will require approximately 45 minutes.
- It is also possible to train only twice, in which case it is better to keep the workouts longer (about 1. 2-2 hours).
Pilates – a set of exercises
This system of exercises includes quite a variety of exercises. They can be combined into various sets, which will suit a person’s personal condition and well-being. Beginners choose basic exercises that improve general tone, while pregnant women choose exercises that strengthen the pelvic muscles. For women looking to improve their figure after childbirth, there are many exercises that tighten stretched abdominal muscles. When practicing independently, follow instructions in photos or videos, such as those from Karen Carter, which will help you better understand the technique.
For Beginners
If you’re a beginner, you can start with simple exercises that don’t require any equipment. Do each exercise two or three times until you’ve mastered it and feel strong enough to increase the number of sets:
- Cancan. Sit on the floor with your knees bent and pressed firmly together. Your toes should just touch the floor. Place your elbows under your shoulders, leaning on them. Draw your belly in, inhale, and then turn your knees to the right. As you exhale, straighten your legs, bringing them into a diagonal line with your torso. On your next inhalation, return to the starting position. Repeat on the other side.
- The crisscross pose is great for stretching your back. Lie on your back with your legs raised, knees bent parallel to the floor, arms under your head, elbows pointed out to the sides. Pull your belly in. Inhale, lifting your shoulder blades off the floor. Exhale, extending your right leg at a 45-degree angle, then twist your body to the left. Complete the movement in the opposite direction.
For pregnant women
It is useful for ladies while expecting a child to practice this technique for a number of reasons. This relaxes the muscles, prepares the body for childbirth, and reduces tension in the uterus. It is fundamentally important to take into account the trimester of pregnancy when choosing exercises, adhering to a small amplitude of execution and minimal effort. Here are the available and reliable ones:
- On all fours. Lift your opposite arms and legs at the same time, placing them parallel to the floor. Quantity 5-10 times.
- On the side. One leg is on the floor, the other is torn off at 45 degrees. Use it to imitate pedaling a bicycle. After that, change sides. Do this on each leg 10 times.
At the end of labor
For recovery after childbirth, those exercises that, at a basic level, tighten all the muscles of the body are suitable. You can start with the following:
- Hundred. Lie on the floor with your knees bent. Exhale as you lift one leg so that your shin is parallel to the floor. Keep it there for 10-15 breathing cycles (inhale/exhale). After this, repeat with the other leg.
- Knee circles. The situation is the same. Again, as you exhale, lift your leg parallel to the floor, holding it like this, draw circles with your knee on the ceiling for 5-10 breathing cycles. Repeat with the other leg.
Lose weight through Pilates
Active saturation of cells with oxygen during special breathing of this technique helps to lose weight safely for health. Numerous abdominal exercises, which are present in this technique, load all the abdominal muscles. In addition, the thighs and buttocks are effectively tightened. Pilates for weight loss makes the whole body slimmer due to toned and toned elastic muscles.
Abdominal exercises for weight loss
One of the effective exercises for stretching the abs, waist, and strengthening the whole body is the “Plank Pose.” First, get up on all fours, rest on your elbows, then stretch your legs one by one, resting on your toes. Press your feet together. Straighten your entire body, inhale, raising your hips, lowering your head. On the second inhalation, return to the original position. Repeat 10 times.
Another option is an exercise that effectively works on the abs called “Scissor Twists.” First, lie on your back with your arms extended to your sides. They will serve as a support. Hold the ball between your shins, inhale, and then raise your knees to a 90-degree angle. As you exhale, lower your legs to the right. Return to the previous position, repeat everything in the other direction. Perform 10 repetitions.
Exercises for buttocks and thighs
To tone your glutes and thighs, try the “Leg Kick” exercise. Start by rising up on all fours. Your wrists should be directly under your shoulders. Slowly lift each leg back one at a time. Rest on your toes, keeping your feet close together. Straighten your body into a straight line. Inhale, lift one leg, exhale, and lower it. Repeat with the other leg. Repeat 5 times on each leg.
The “Mermaid” exercise will tone your hips and the entire side of your body. To begin, sit comfortably on one thigh with your knees bent. Place one hand on the floor, the other on your knee. Inhale, push off the floor, straightening your body and assuming a side plank position. Reach your free arm upward, forming a “T” shape. Slowly lower yourself down, then reverse positions. Pilates Contraindications
Although Pilates is considered the safest and most gentle form of exercise, in some cases it can also be dangerous. Remember, you should not exercise if you experience any discomfort during your workout. If you feel unwell, have a fever, or feel like you’re coming on to a cold or other illness, skip the class. If you have any of the following conditions, this technique may be harmful. It’s best to avoid it or consult a doctor first. Restrictions apply to people with:
osteoporosis;
- mental illness;
- chronic illnesses during exacerbations;
- various types of pain syndrome;
- fever;
- varicose veins;
- inflammatory conditions.
- Video
