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Regular practice of Pilates will help you strengthen deep muscles, develop flexibility and improve the shape. Pilates is considered one of the safest types of fitness. I offer an excellent Pilates at home – video from Alena’s Mondovino.
In the article 3 of a series of programs with Alyona Mordovina:
- Pilates with no equipment: 3 levels of difficulty.
- Pilates ball/fitball
- The yogalates
Such programs as yoga and Pilates is very convenient to do video in the Russian language to understand all the nuances and proper techniques of exercise. Alena gives advice and tips during training and it will help you practice Pilates at home efficiently and effectively.
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Description of Pilates at home with Alyona Mordovina
Alain Mordovina is a true expert in the field of yoga and Pilates. It deals with these areas of fitness for over 20 years. In 2003 Alena is a teacher of yoga and Pilates, produces DVDs and creates video tutorials for multimedia channel “Live”. The last few years, Alain Mordovina practice direction yogalates – a blend of elements from yoga and Pilates.
What are the benefits of Pilates classes with Alyona Mordovina? First, you will improve your body, improve muscle tone, get rid of problem areas on the abdomen and thighs. Secondly, thanks to Pilates at home you will forget about problems with your back and improve your posture. Engage programme Alena’s Mondovino can people with any level of preparedness: she created workouts for beginner, intermediate and advanced level.
Top 60 best exercises from Pilates
For maximum results it is necessary to follow the basic principles of Pilates, which are important to remember throughout the lesson:
- The principle of centering. Tighten abdominal muscles pull the spine in a single straight line, attract the navel to the spine. Imagine that your lower abdomen you have buttoned tight zipper. Keep in tone the muscles of the inner thigh and gluteal muscles
- The principle of traction. Pull the scapula inward, lower the shoulders down, retract their ears. Feel the stretching in the spine.
- The principle of alignment. The scapula, shoulder and hip joints must be on one line, you don’t have to break the symmetry during exercise.
- The principle of breathing. During Pilates, you must comply with secondary thoracic breathing. Deep breath through the nose, exhale through the mouth. Combine breath and movement that should not be sharp.
- The principle of concentration. During Pilates at home, concentrate on what you are doing. Make your muscles work in isolation only the target muscles.
If you are engaged in other fitness programs that you can perform Pilates exercises at home with Alyona Mordovina 1-2 times a week. If you are planning to execute Pilates, take classes 3-4 days a week.
Video Pilates with Alyona Mordovina
This complex Alena’s Mondovino is ideal for practicing Pilates at home. Start training program for entry-level and after 10-15 lessons, go to the next level of difficulty. If you already have experience in Pilates, you can immediately start with medium or advanced level.
You will not need additional equipment, only a Mat on the floor. Sessions last 50-55 minutes and are at a slow measured pace. A large part of the exercise takes place on the Mat, you will work on the muscles of the abdomen and bark, over the muscles of the thighs and buttocks.
Entry level:
Intermediate level:
Feedback from our subscriber, Helen, who recommended us to pay attention to the effective exercise Alena’s Mondovino:
Advanced level:
Pilates ball/fitball
If you have a fitball at home, then you should try a series of exercises Alena’s Mondovino “Pilates ball”. Unlike the previous complex, there is no distinction between difficulty levels, but each video focused on a specific problem area. Classes are suitable for beginners and advanced, just adjust the tempo and number of reps depending on your individual capabilities.
Pilates on the ball improves mobility and flexibility of the joints, positive effect on the respiratory and cardiovascular systems of the body. Fitball easily takes the shape of the body part which is placed on it, which helps to remove stress from the spine and back.
Flat stomach:
Slender legs:
Feedback from our subscriber, Helen:
The yogalates
The yogalates is a fitness trend that combines the practices of Pilates and yoga. Thanks to Pilates you will be able to work the deepest muscles and strengthen core muscles, and yoga, in turn, will help you align the body, open the shoulder and hip joints, to feel the flexibility and plasticity of the body.
The yogalates is based on correct breathing and the simultaneous load on all major muscle groups. The Union of yoga and Pilates allows you to use all the advantages of these popular destinations in one program. The yogalates with Alyona Mordovina suitable for all levels and will appeal to all lovers of this kind of fitness. To do this the program easy and pleasant.
The yogalates with Alyona Mordovina:
Pilates not only helps to improve the shape, but relieves stress from the back, problems which is especially important in the sedentary lifestyle. You can do Pilates at home safely and effectively together with the video from Alena’s Mondovino.
See also: Top 10 videos from Pilates to perform at home.
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