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Pilates is a form of activity that strengthens the spine, allows you to sculpt a slim figure and improves body posture. That is why so many people choose this type of training. What does pilates exercise look like and what are the results? We check what Pilates training looks like for beginners and for pregnant women.
Pilates method – what is training?
Pilates, which was developed in the 20s by the German athlete Joseph Pilates, is a predominantly static exercise system. Technically, it refers to yoga, tai-chi, ballet and gymnastics.
During the individual movements, all parts of the body are activated. The most important emphasis, however, is on the deep muscles responsible for the correct body posture. During Pilates, you work with the weight of your own body. Pilates is promoted not only by athletes, but also by stars known from the broadly understood show business (eg Madonna).
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Pilates – who can do the exercises?
Practically everyone can do Pilates exercises. They are recommended primarily for people who feel pain in the area of the spine, as well as for those who have posture defects. Regularly performed exercises minimize or completely eliminate pain. Pilates exercise is also recommended for athletes who have had an injury. Training also helps to reduce tension in the muscles, which is why it is recommended for stressed people.
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Due to the fact that one of the elements of exercise is the preparation itself, Pilates will work well among people who want to take care of their figure, including strengthening the abdominal muscles, but at the same time have not practiced any sport for a long time. Seniors and pregnant women can also participate in the training.
Pilates – contraindications
Training based on the principles of pilates should not be attended by people who are chronically ill (e.g. with arterial hypertension) or have had serious injuries, including bone fractures. A hernia and the risk of blood clots is also a contraindication. In this case, it is best to consult the attending physician and the instructor conducting the classes.
Due to the risk of miscarriage, women in the first trimester should also be careful. It’s best to talk to your gynecologist before starting training.
Pilates – rules for exercising
When performing pilates exercises, you should remember six rules, thanks to which the training will bring the best results:
- The correct way to breathe – your lungs will work better when you inhale air through your nose and exhale through your mouth;
- Concentration – when performing the exercises, you should concentrate in order to perform each movement very consciously;
- Centering – all exercises should have a common starting point (energy center) which is the abdominal muscles;
- Control – we should have full control over every movement / gesture;
- Liquidity – exercises should be performed smoothly, without rush, so that you can feel the harmony;
- Accuracy – training should be carried out very carefully and therefore also slowly. In Pilates, it is not the speed of the exercises that counts, but their precision.
Pilates-efekty
The effects of pilates exercises can be felt on various levels. By doing this type of training, we strengthen all parts of the body, but most of all the muscles of the abdomen, back and buttocks. What’s more, pilates strengthens the muscles of the uterine floor, preventing the reproductive organs from lowering.
The effects of pilates exercises are also noticeable in relation to the spine. Regularly performed, they prevent back problems. They improve its stability – thus they have an impact on the correct posture. People who regularly use this type of training complain less often about back pain and do not have problems with slouching.
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In addition, pilates exercises firm the body and reduce cellulite. Properly performed, they exercise the whole body and, through the increased production of collagen, improve blood circulation in the skin. This, in turn, helps to improve the flexibility and firmness of the body.
Pilates exercises very well relax and lead to calmness. Regular exercise reduces the feeling of stress and restores the natural mental balance. And most importantly – after completing the training, the exerciser is full of energy and rested.
It is also worth adding that pilates are exercises that stretch and make the body more flexible. In addition, they improve concentration – training requires greater concentration needed to perform a given exercise properly.
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Pilates – how to do exercises?
The exercises must be performed very carefully and slowly. It is also important to keep an appropriate pace of exercise – you should exercise to the rhythm of your breathing.
Regularity must not be forgotten, which is the basis of success.
For beginners Pilates to be effective, it is also important to follow the recommended repetitions.
Pilates for beginners – sample exercises
Pilates is a set of exercises that can also be done at home at the very beginning. When doing gymnastics in the comfort of your home, there are a few basic things to keep in mind. First of all, it is important to know that the number of exercises performed in this training is not important, but their quality. Every movement is controlled by the abdomen – as already mentioned this is the energy center of the body. It is worth preparing a mat and wearing a comfortable outfit for pilates classes.
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When warming up, you can stand slightly apart to slowly raise your knees – your feet should be pulled down. The belly should be pulled in. The arms may dangle along the body. They can also be placed on the hips. After a few exercises, you can make it more difficult – when lifting the bent knee, straighten it and then return to the starting position. Another modification is to lift the bent knee forward and then swing it backwards. The torso should be stationary at all times. Thanks to this, we practice balance.
The next exercise involves bringing your feet and knees together and doing squats while lifting your fingers up. In this position, the torso should be upright and the abdomen taut.
Pilates – exercises for a flat stomach
The most popular Pilates exercises are exercises for a flat stomach. The first exercise is rolling crunches. You have to sit on the floor, pull your shoulder blades down, bend your legs at the knees, and place your feet flat on the ground. The arms should be stretched out in front of you and the hands folded as if in prayer. When inhaling, slowly put your back on the floor – each vertebra by circle. After laying it flat, you need to return to its original position by constantly stretching your stomach. The exercise is repeated eight times.
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The second exercise is to lift your hips sideways. You have to sit sideways on the hip and lean on your outstretched arm. Bring your legs together and straighten them. The other hand should be placed comfortably on the opposite hip. Inhale, raise your hips to the side and raise your arm above your head in an arc. The body should form a straight line – from feet to hands. In this position you have to inhale for three seconds, and then exhale – lower your arm and hip to the ground – but not completely. Then inhale and raise your hips and arm again. Repeat six times on each side of the body.
Pilates – exercises for pregnant women
Exercising during pregnancy is highly recommended as it helps to relieve the spine and relax tense muscles. As already mentioned, pilates training should not be performed by women whose pregnancy is at risk of miscarriage (most often in the first trimester). Future mothers can talk to the doctor in charge of the pregnancy before they start performing individual sequences, as well as make an appointment with the pilates trainer for individual classes, during which exercises will be shown. The most frequently recommended pilates sequences are:
- Exercise 1 – Feet should be placed wide with the toes pointing outwards. Place your hands on your stomach and inhale deeply through your nose. When exhaling, we pull in the stomach, when exhaling, we relax it;
- Exercise 2 – In a supported kneel, place your arms hip-width apart and your hands shoulder-width apart. We slowly relax the muscles. When inhaling, gently lower the navel down, the shoulder blades are pulled back. On the exhale, the stomach should be drawn in;
- Exercise 3 – Lie down on your side with your head on your arm straight. Bend the leg at the bottom and bring the knee forward. Let the toes of the foot from above point towards the floor. While exhaling, we raise the heel up, while inhaling, we lower it, but do not put it on the floor.