Contents
On pages of our site we have already talked about the effectiveness of the method of Pilates for weight loss and improve the quality of the body.
In this article we offer you a selection of exercises from the Pilates for problem areas, which will help you to strengthen the muscles, tighten stomach, improve the shape of the buttocks and legs.
Pilates: effectiveness, benefits and features
Pilates: features
On exercises from Pilates especially pay attention to those who can’t do high impact loads due to problems with joints and blood vessels. Regular Pilates help to get rid of back problems, strengthen the spine, improve posture and strengthen the muscle corset.
Advantages of Pilates:
- Strengthening the muscles and skeletal system
- Improving the quality of the body
- Getting rid of back pain and lower back
- Getting rid of the pain in the joints
- Prevention of injuries of the musculoskeletal system
- The formation of a beautiful posture
- Improved flexibility and joint mobility
- Improved coordination
- Getting rid of anxiety, insomnia and depression
- The development of concentration
- Pilates can deal with each
We offer you 60 exercises of Pilates for problem areas, which basically will help you to work on the muscles of the abdomen, back, thighs and buttocks. All exercises are divided into two large groups: for beginners and for more advanced. In this compilation of all the basic exercises of Pilates, as well as the most popular and effective modifications. This package will help you to effectively and efficiently work on all muscle groups.
For beginners and for advanced, we have divided the exercises of Pilates into three groups:
- Exercises for stomach, back and muscular system
- Exercises for thighs and buttocks
- Exercises for upper body
As you know, the division is very conditional. For example, many exercises for stomach and back uses the muscles of the legs and buttocks. Or substantially all of the exercises for the upper body, involves not only the muscles of the arms and shoulders, but the stomach, buttocks and legs.
Because a lot of the exercises, and memorize them after one reading is not possible, we recommend you to add this article to your bookmarks (to add to bookmarks press CTRL+D)to return to the selection of exercises from Pilates at the right moment.
Features of the exercises of Pilates:
- Exercises of Pilates are trying to straighten your back, straighten your shoulders and pull them back. Keep the body fit and assembled, it should not be relaxed.
- In the position bar does not bend, do not drop and do not raise the pelvis up. The body should form one straight line.
- When performing exercises from the Pilates on the back the lower back should not come off the floor and bend over backwards trying to pin her to the floor. Pull the belly toward your spine don’t relax it.
- During lessons we did not help ourselves by the neck, only work the core muscles. The head extends backwards and upwards.
- The Pilates exercises are performed on quality, not quantity and speed. Repeat each exercise no more than 15-20 times, but do it slowly and thoughtfully.
- When doing Pilates you must concentrate on the muscles and their work. For starters, don’t do Pilates longer than 20 minutes, so your attention is not dissipated, as happens during prolonged exercise.
- It is not recommended to do Pilates in the acute exacerbation of diseases of the musculoskeletal system.
30 exercises of Pilates for beginners
Exercises from Pilates for stomach and back
1. Hundred
2. Twisting
3. Reverse crunches
4. Extension legs
5. Lower legs
6. Twisting to the side
7. Torso twists
8. Pulling one leg
9. Pulling your straightened leg
10. Torso twists
11. Touch heel
12. Twisting pleated
13. The rise of the hands and feet on all fours
14. Hyperextension
15. The rise of back with breeding hands
16. Swimming
Exercises of Pilates for legs and buttocks
1. The gluteal bridge
2. The rise of the legs in the gluteal bridge
3. Leg lifts on all fours
4. The rise of legs diamond
Or here such variant:
5. The leg lifts on the side
Or here such variant:
6. Leg lifts for inner thigh
7. Lift feet on his knees
Exercises from Pilates for upper body:
1. Strap
2. Leg lifts in plank
3. Mermaid
4. Turns to the side in the strap
5. Reverse plank
6. Push-UPS on knees + Instep foot
30 exercises of Pilates to advanced
Exercises from Pilates for stomach and back
1. “Hundred” with straight legs
2. Double foot lifts
3. Double pulling of the straightened foot
4. Full twisting
5. Body lifting
6. Rolls on back
7. Boat
8. Torso twists in the position of the boat
9. Bike
10. Scissors
11. The rotation of the feet
12. Side pleat
13. Rise of crossed legs
14. Superman
15. Advanced swimming
Exercises of Pilates for legs and buttocks
1. Gluteal bridge on one leg
2. The gluteal bridge with the rotation of the leg
3. The bridge on toes
4. The rotation of the leg on all fours
5. Kicks on the side
6. Closure legs on the side
7. The circular movements of the leg in the back
8. Do leg lifts lying on stomach
9. Lift your legs for the glutes on the side
Exercises from Pilates for upper body
1. Classic push-UPS
2. Downward dog + push-UPS
3. Touch knee to elbow in plank
4. Leg lifts in side plank
5. Twist to side plank
6. Torso twists to side plank
7. Pulsing leg lifts in plank
Thanks for the gifs youtube channels: The Live Fit Girl, Kathryn Morgan, FitnessType, Linda Wooldridge.
Workout plan for Pilates for beginners
Just starting to do Pilates? Then we offer you ready-made lesson plans with a basic set of simple exercises of Pilates. If any exercise you can not get or causes discomfort, skip it or modify a more simple option.
- Hundreds: 30 times
- Twisting: 15 times
- Lower leg: 15 times on each leg
- Pulling one leg: 10 times on each leg
- The rise of back with breeding hands: 10 times
- Swimming: 10 times on each side
- Lift arms and legs on all fours: 10 times on each side
- The gluteal bridge: 15 times
- Leg lifts on all fours: 15 times on each leg
- The rise of legs diamond: 15 times on each leg
- The leg lifts on the side: 10 times on each leg
- Leg lifts for inner thigh: 10 times on each leg
- Plank: 30 seconds
- Mermaid: 10 times on each side
- Reverse plank: 10 reps on each leg
On average, this exercise will take you about 20 minutes. Exercises can be interchanged, but this option represents the most traditional arrangement of exercises in Pilates.
Definitely recommended reading:
- Top 25 exercises for buttocks and legs without squats, lunges and jumps
- Top 50 exercises for abdominal muscles: lose weight and tighten press
- Top 20 exercises to improve posture and straightening the back
For weight loss, Belly’s low impact workout