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In the 1920-ies trainer Joseph Pilates introduced in America effective set of exercises that was supposed to help injured athletes and dancers to recover and to return to his former physical form. Ever since then, and there was a direction of Pilates, which has gained tremendous popularity in the last 10-15 years. According to statistics, only in USA the number of Pilates exceeds 11,000 people.
We offer you all the useful and relevant information on Pilates: the advantages and disadvantages, features lessons, effectiveness for weight loss, and also finished a set of exercises from Pilates and useful tips for those who are just starting to practice Pilates.
General information about Pilates
Pilates is a series of exercises to increase body strength, develop muscles, improve posture, balance and coordination. Each exercise is performed with attention to proper breathing techniques and abdominal muscle control. It helps to execute movement with maximum power and efficiency. Pilates lengthens and strengthens muscles, improves muscle elasticity and joint mobility.
Features Pilates
Pilates is determined not by the number of exercises and their quality, and this is one of the main features of this sports direction. Exercises usually are done in a certain order, gently replacing one after the other. It’s not the kind of workout when you work up a sweat, but you’ll definitely feel the tension of your muscles during each exercise. You will get stronger, toned muscles, increased flexibility and improve the condition of your spine.
Most traditional exercise provoke muscle imbalance: the strong muscles become stronger and weak muscles, on the contrary, become weaker. This is the main cause of injuries and chronic back pain. During Pilates, your muscles will work evenly and balanced, providing a more high performance training and reducing the likelihood of injuries. That’s why so many professional athletes use Pilates in their training regime.
In Pilates, your muscles will never work to exhaustion, you will sweat and feel tired. Classes includes exact exercises and deep breathing. If you don’t like a program built on concentration, then Pilates may seem like a boring exercise. But if you want to strengthen the muscles of the abdomen and pelvis, as well as maintain good posture and get rid of back pain, then Pilates is definitely for you.
Regular exercise will help you feel “the effect of Pilates”. Due to the complex exercises, you tighten the abdominal muscles, lower your shoulders, lengthen the neck, lift the chest and straighten the posture. By the end of the lesson, your spine will be elongated, the abdomen is taut, and the body is free, and easy. The poses of Pilates will make you feel taller and more confident than it was an hour ago.
The benefits of Pilates
Get 15 benefits of Pilates, that will certainly convince you of the benefits of this fitness directions:
- You will create an elastic abdominal muscles and a strong back, as well as will work deep abdominal muscles. The basic principle of Pilates is to pull the navel to the spine. Applying this simple technique in your daily life, you will make your stomach flat and more attractive.
- Pilates aligns and stabilizes the spine, reduces discomfort and pain in the back. Studies show that Pilates also relieves different kinds of pain in the lower back.
- Regular Pilates classes will help you tighten the body, strengthen muscles and increase their strength. This will allow you to create a slim toned body without pronounced pumped-up muscles.
- Pilates is so safe that it is even used in physical therapy for rehabilitation after injury. Also regular exercise is an excellent prevention of injuries of locomotor apparatus.
- Thanks to Pilates you will improve your posture. This is not only helpful for prevention of back pain, but also for the smooth operation of all internal organs.
- Pilates improves body shape. You will be toning the muscles in those “problem” areas like hips and belly, creating a beautiful slender silhouette.
- By controlling the breath and correct body position, you learn to control your movements and better feeling body.
- Deep breathing, which is the basis of Pilates, helps relieve anxiety, get rid of depression and insomnia.
- The exercises of Pilates will improve your flexibility and joint mobility. You will work towards a safe increase in length and stretch muscles, and improve range of motion in the joints. This aspect of the inferior Pilates is just yoga and stretching.
- Pilates lowers blood pressure and improves cardiovascular system. Through deep breathing you will also increase lung capacity and blood circulation.
- Unlike some other fitness programs, Pilates focuses on developing the whole body, not neglecting any muscle group. Classes help to get rid of muscle imbalances, which increases the efficiency of training and reduces the risk of injury.
- You will significantly improve your balance and coordination. Any gymnast knows that to keep from falling off the log, you need to have strong core muscles, which actively worked during Pilates.
- Pilates is suitable for all ages and for people with different physical training, from beginner to advanced. It’s low impact exercise, so is perfect for people with joint problems.
- According to Joseph Pilates, this method of exercise is designed to harmonize your spirit and mind, freedom from negative emotions. You will get positive energy for the whole day!
- Some programs are suitable for Pilates classes during pregnancy. This will help you to alleviate back pain, to preserve the harmony of shapes and to master the technique of breathing for easy labour.
The disadvantages of Pilates
If we talk about the cons, it is important to note that for fat burning and weight loss Pilates is not the most effective method. Also Pilates will help you develop endurance and improve physical training. Yes, this is not the best method for weight loss and weight loss, but Pilates is ideal for improving health and creating a strong durable body.
Pilates is a very demanding exercise, so when learning or illiterate instructor is likely to conduct training ineffective. It is important to observe the correct technique of exercises that require great precision and attention.
Pilates is great for strengthening and toning the muscles of your body and to improve flexibility, but it is not a comprehensive strength program. You will need to Supplement it with some other workouts, if you want to swap hands or qualitatively discuss the lower part of the body.
Pilates at home with Alyona Mordovina
Contraindications for Pilates
Though Pilates and refers to the quiet’s low impact exercise, but in some cases it is better to consult a doctor before you start exercising. This is especially true:
- pregnant women;
- people who have recently undergone surgery;
- people aged over 40 years;
- people with heart disease;
- people with acute diseases of musculoskeletal system;
- people with a large overweight or obese.
The main principles of Pilates
In developing its program, Joseph Pilates designed a set of exercises, but a method which helps to harmonize mind, body and spirit. That is why Pilates training is inseparable from its main principles. Wherever you do, at home or in the gym, the principles of Pilates needs to accompany you throughout the lessons. These six principles are the basis for performing the Pilates exercises.
- The principle of centering. A strong center is the Foundation of Pilates. Tighten abdominal muscles pull the spine in one straight line, pull the navel to the spine. Muscles should be tensed throughout the classes and not relaxed.
- The principle of concentration. Be extremely assembled and concentrated during classes. If you concentrate on exercise and do it with full dedication, you will receive the maximum benefit from each movement.
- The principle of control. Each of the exercises in Pilates is done with complete muscular control. Every move was conscious, the work is done in isolation on the target muscles.
- The principle of accuracy. Your entire body should be aligned and symmetrically. Scapula, shoulders, and pelvis are on the same line, nothing should break the symmetry.
- The principle of breathing. Breathing is an integral part of Pilates exercises. Use the average thoracic breathing, deep breath in through your nose, exhale through the mouth. Do the exercises in the rhythm of the breath.
- The principle of traction. Straighten and lower the shoulders, pull them by the ears during exercise. Keep blades and feel the stretching in the spine.
Pilates for weight loss: is it efficient?
High performance Pilates for weight loss — this is nothing but a marketing ploy. This kind of fitness is not the most effective tool for weight loss. Judge for yourself, an hour of Pilates on average burn about 250-300 kcal. To compare strength and aerobic workouts will help you burn 500-600 calories per hour of study, and intense exercise even more – an average of 750-850 calories. It becomes obvious that in comparison with other forms of physical activity, Pilates for weight loss is not the most effective method.
But this does not mean that Pilates will not be of any use, and you should not include it in your fitness plan. If your goal is to lose weight, along with strength and cardio training include in its schedule of Pilates, at least 1-2 times a week. Also you must follow a daily deficit of calories to the body began to consume fat for energy.
PROPER NUTRITION: how to start step by step
As mentioned above, Pilates is effective for strengthening muscles in the abdomen, back, buttocks and thighs. As a result, you will improve the shape of your body and get rid of sagging and looseness. In addition, the more muscles in your body, the higher the level of metabolism at rest, which means you will burn more calories during the day. This is another indirect argument in favor of the use of Pilates if not for weight loss, to create the slender body sure.
Pilates can be a good choice for those who long time was not engaged in physical training. Exercises are performed slowly and under control, without shock sessions and high loads. Thus, you can tone the muscles and gradually to join in the sport, without damaging ligaments and joints without the risk of injury.
What conclusion can be drawn? If you want to lose weight quickly and effectively, Pilates is not the best technique for this purpose. But if you want to heal the body, improve body shape and to work on a long-term perspective, the Pilates workout should be included in your fitness plan.
15 effective exercises from Pilates
We offer you a selection of exercises from Pilates in sifco. For their fulfillment you will not need additional equipment, so you can perform them even at home:
Recommended reading: Top 60 exercises from Pilates in sifco
1. Hundred
2. Double foot lifts
3. Pulling one leg
4. Boat
5. Gluteal bridge
6.Leg lifts on all fours
7. The leg lifts on the side
8. Leg lifts for inner thigh
9. The rise of legs diamond
10. Rolls on back
11. Strap
12. Leg lift in side plank
13. Superman
14. Swimming
15. The rise of the hands and feet on all fours
Thanks for the gifs youtube channel The Live Fit Girl.
10 tips for those who plan to practice Pilates
- If you plan to do Pilates with an instructor, make sure it is training or visit a trial lesson. In this form of fitness is very important a competent teacher, who will follow the proper technique and control involved.
- Choose the class in accordance with their level of training. It is not necessary to attend the program of advanced Pilates, if you are just beginning to do. However, to assess your level directly in the classroom. Even physically fit people can be difficult during the execution of the specialized Pilates exercises.
- Pilates can be in the home. Released a lot of workouts on DVD and on Youtube with a wide range of programs for every level of training. It is advisable to visit at least a few training sessions with an instructor to learn the basics, but if you have no such opportunity, then we can begin to do Pilates at home. For those who are planning to do Pilates for weight loss at home, be sure to see our selection of: Top 10 video Pilates from problem areas.
- When doing Pilates at home it is better to choose video in a familiar language. During training, instructors often give voice to the important nuances of proper technique of exercises that don’t catch during normal viewing of the video.
- Throughout the classes, be very collected and concentrated. Do not forget about the basic principles of Pilates, you have to follow them every second.
- In Pilates are important to the quality of exercise, not quantity. Your every move must be absolutely technical. The exercises may look very simple, but they require you strong precision and control. If you are tired, take a rest, but do not neglect proper technique.
- Remember that Pilates is not created for weight loss and for health improvement. If a priority for you to lose weight, it is best to select strength and aerobic workouts and Pilates take 1-2 days a week.
- But to get the maximum benefit from Pilates, you should take it at least 3-4 times a week. After 10-15 sessions you will notice improved posture, increased muscle strength, more strong exercise and freedom of movement.
- Do not think that Pilates is a very easy and accessible form of fitness. Yes, it’s low impact and moderate training, however they require your full attention and concentration.
- Basically, Pilates is performed with the weight of his own body without additional equipment. But there is a program using fitball, fitness elastic bands, elastic tape. Also gaining popularity is the use of the reformer is a special rolling simulator for Pilates:
Pilates or yoga?
One of the most obvious similarities between Pilates and yoga is that both of these fitness disciplines is aimed at harmonizing the body and mind. In yoga, this intention expressed more openly, however, and in Pilates without reason cannot adhere to its basic principles. The difference between them lies in the degree of attention and participation of mind during class.
Pilates is partly inspired by yoga practices, but differs in one key factor. Yoga consists of a series of static poses (asanas), while Pilates is based on the dynamic and unstable movements, which give additional resistance and help work muscles.
Pilates is more focused on strengthening the muscles of the body and the formation of a correct physiology of the movement that is used in everyday life. Yoga is more focused on stretching and flexibility, and expanding consciousness through movement.
If you want to tighten the muscles and improve contact with your body, increase flexibility and get rid of back pain, such as programs Pilates you definitely shown. Do Pilates at least 1-2 times a week and your body will thank you!
Read also about other group training:
- Cardio Barre: efficiency for weight loss + exercises and videos
- Functional training: features and exercises
- Crossfit: benefits and harms + circuit training
Slimming, Stomach, Back and waist