What is Pilates and how is it useful? 30 basic exercises

What is Pilates

Unlike fitness, Pilates is a set of exercises aimed at developing muscles and increasing body density. With regular exercise, posture is corrected and coordination is improved. Muscles become more elastic, joint mobility and spine flexibility increase.

Pilates classes focus on controlling breathing technique and abdominal muscles. The effectiveness of training is achieved not through the quantity of exercises performed, but through their quality. Special deep breathing and precise exercises help strengthen the muscles of the abdominal cavity, pelvis, and back.

It is very important to follow the exercise technique, because results can only be achieved in this way. Pilates is more aimed at strengthening and toning muscles, but it does not provide strength and aerobic exercise.

The main benefit of Pilates is the balanced muscle load, which reduces the likelihood of injury. Strength and cardio training involve targeted stress on certain muscle groups; with Pilates, the muscles work evenly.

Classes are held at a calm pace, exercises replace each other gradually, becoming more and more complex. And the fatigue will be different, not the same as during fitness - deeper, but not as strong.

It is very important that as a result of exercise, chronic pain in the spine goes away. Due to the strengthening of the muscle corset and greater mobility of the vertebrae, elongation of the spine is observed. It is due to this that posture is corrected and even a slight increase in height. Let’s just say that a person stops “growing down.”

Pilates is also a certain philosophy. A single positive movement of thought and body. Spiritual balance achieved through physical and moral stress. Commitment to the goal and its achievement.

The effect of Pilates on the female body

There are different opinions on how effective weight loss is for those who do Pilates. Those who expect to get sky-high results in just a week will be disappointed. After all, as in any sport, this set of exercises must be performed systematically and regularly:

By exercising every day, all muscle groups are strengthened, the body will become beautiful and toned. The positive aspect of the training is that there will be no strong build-up of muscle mass; this is important for girls and women, because everyone wants to look feminine and attractive.
Everyone who attends training notices an improvement in overall well-being, lightness appears in the body, metabolism improves, the overall tone of the body increases, the immune system is strengthened, and most importantly, the process of losing weight gradually begins.
This set of classes improves not only physical, but also psychological state, which is very important for beginners. Often beginners, especially people with excess body weight, sometimes already completely desperate, are left alone with their problem. Many people need psychological support from loved ones, relatives and a push to go to the gym, because often this does not happen, only because a person with excess body weight has very large complexes and is simply embarrassed to go to training. It is known that during this difficult period they are sensitive to criticism or any comments about their weight. It is the loved ones who need to very delicately and gently help in overcoming these fears and explain in an accessible form that the same people who have problems with body weight come to the gym and embarrassment in this case is inappropriate.
When attending training, it is important that initially the classes are held in a group, there is psychological support from both the coach and the team.

History of origin

Since its inception, Pilates classes have long been available only to a certain circle - athletes, dancers, artists. Even without special knowledge, J. Pilates himself intuitively followed the idea of “navel to spine,” symbolizing the protection of the body. When performing exercises, the transverse abdominal muscle actively works and all the deep muscles are involved, making the body more dense, strong and beautiful.

Joseph Pilates gave classes an individual character - he introduced special exercises based on the nature of the injury or the well-being of the students. Over time, after the death of the founder, the method continued to develop, incorporating the best developments of trainers and the latest advances in medicine.

Today Pilates is accessible and, moreover, recommended to almost everyone - without restrictions on age or condition. Training helps to quickly recover from injuries to the joints of the arms and legs, and the spine.

Interesting. By the way, Joseph Pilates insisted on eradicating bad habits and striving to come to an awareness of the need to restore one’s own health.

What are the benefits of Pilates?

The main goal of the training is to restore mobility and natural flexibility of the spine and joints, around which a beautiful, dense, elongated muscle is formed. As a result, the spine restores its normal position, and the spinal discs regain their shock-absorbing properties.

Pilates gives flexibility and freedom of movement. The effect is achieved through regularity and correctness of classes.

The main advantages of Pilates:

You get a beautiful flexible body with elastic muscles. At the same time, you can avoid pronounced relief and over-pumping of muscles.
Alignment and stabilization of the spine. Pilates has been proven to help relieve back and lower back pain.
Working out the deep abdominal muscles. Visceral fat goes away, the stomach becomes flat and elastic.
Posture improves. By straightening the spine, the functioning of internal organs improves and back pain disappears.
The shape of the body becomes different - the lines of the figure are stretched and defined, which is especially noticeable in the most problematic areas of the abdomen and hips. Massiveness goes away, external lightness appears.
Safety of exercises - training is recommended during the period of rehabilitation after injuries to the joints and spine, as well as for prevention purposes.
Deep breathing increases blood circulation and increases lung capacity. Relieves depression, normalizes sleep. The uncomfortable feeling of anxiety disappears.
Increases flexibility and mobility of joints. Every movement in Pilates is aimed at safely stretching the muscles and increasing the motor activity of the joints.
Blood pressure decreases, the functioning of the cardiovascular system improves, which has a beneficial effect on the general condition of the body.
Improves body coordination and balance. After just a few lessons, you will feel that your movements have become more precise and your step has become easier.
Muscle imbalance is eliminated - all muscle groups are involved when performing exercises. The body is worked out as a whole, and not in separate areas.
You can do Pilates at any age and with different physical fitness. A special advantage is that training is available even to those who suffer from diseases of the musculoskeletal system.
Some exercises are suitable for performing during pregnancy. Strong, elastic muscles help reduce tension in the lower back, and proper deep breathing and good stretching will help make labor easier.

Pilates is always a good mood and a boost of energy. After training, you will notice pleasant fatigue and a feeling of satisfaction.

For the figure

What does Pilates do for your figure? The body becomes light and toned. Due to the deep development of muscles, their elasticity increases, which certainly affects the external contour of the figure. Posture improves - shoulders straighten, stoop disappears, height increases.

Changes are especially noticeable in the abdomen and hips. The characteristic deposits on the outer line of the thigh disappear, and the visual “heaviness” disappears. By lengthening the muscles, a person becomes noticeably taller and slimmer.

For women

Perhaps the main result of doing Pilates for women is strengthening the pelvic floor muscles. Due to this, you can subsequently avoid one of the significant age-related problems (spontaneous urine leakage). Another plus in favor of Pilates is that there are no contraindications for pregnant women.

Well, and of course - a feeling of satisfaction from your appearance and good health.

For the body

Without a doubt, Pilates classes bring not some abstract, but very specific benefits to the body. Due to the straightening and lengthening of the spine, the internal organs fall into place and begin to function normally. The functioning of the liver, kidneys, gastrointestinal tract, and cardiovascular system improves. The volume of the lungs and, accordingly, the volume of blood increases.

The most noticeable effect of Pilates is on the condition of the joints. Due to the gradual stretching of muscles and ligaments, joint mobility increases. That is why the technique is recommended for rehabilitation after injuries.

Who is the system suitable for?

During its existence, Pilates has undergone a number of changes. Only the best exercises remain in it. It has become more versatile. Based on the principles, the system is suitable for almost everyone, regardless of initial sports form. Both adults and children can practice it. A separate set of exercises is even offered to pregnant women. Pilates is also effective in rehabilitation systems after injuries, to eliminate the first signs of aging. Such classes are recommended for people who are constantly stressed or lead a sedentary lifestyle. Depending on your needs and goals, you can achieve:

plasticity, flexibility, grace of movements;
improving joint mobility;
beautiful posture without stooping;
improving performance;
a strong muscle corset - this will help get rid of back and neck pain;
normalization of the functioning of the cardiovascular system;
increasing the body's resistance to infections.

Is it possible to lose weight with Pilates?

It would probably be more correct to say that you cannot lose weight quickly with Pilates. Those who want to lose weight as quickly as possible need to engage in more active types of fitness. Pilates affects the body more gently and gradually.

With regular exercise, the body becomes denser and more elastic, and volumes disappear. The lines of the body acquire clarity, the external looseness and vagueness of the figure gradually give way to beautiful forms.

If we talk specifically about losing weight, then yes, you can lose weight. But we comply with two conditions - we introduce restrictions on food and take our time. Again, you can’t go hungry, as the training takes place with sufficient stress.

Important. In Pilates, the results do not come immediately. But after a few sessions, suddenly, standing in front of the mirror, you will notice that you have become a little slimmer, a little taller and a little thinner.

How many calories does a workout burn?

An hour of exercise burns about 250-300 kcal. Cardio training or strength training consumes about 300-500 kcal, and with particularly intense exercise you can lose up to 750 kcal.

The numbers confirm that you won't achieve rapid weight loss by doing Pilates. But if you follow a certain diet, the chance of losing weight (say, getting yourself in order) is very high.

The benefits of Pilates for weight loss

As already noted, all exercises are performed smoothly and without significant strength and cardio loads. This means that you can’t expect a quick loss of extra pounds in this case. The benefits of Pilates for those who want to lose weight are a little different. Regular exercise helps speed up your metabolism. This means that metabolic processes in your body will begin to occur faster. The second benefit is the improvement in body structure and contours. The hated orange peel will gradually disappear, the abdominal muscles will become toned, and relief will appear.

Basic principles of Pilates

It should be remembered that Pilates is not just a set of exercises performed in a certain order. Joseph Pilates approached his method precisely as a way to harmonize and unite the body, mind and spirit.

The Pilates philosophy is based on six principles:

Centering.
The basis of everything is a strong center. Tighten your abdominal muscles, pull your navel towards your spine. It is important that the spine is straight. You should feel muscle tension throughout the entire session.
Concentration.
Extreme composure and attention to every movement. If all your attention is paid to performing the exercises correctly, the results will begin to appear very quickly.
Precision and symmetry.
It is necessary to ensure that the body position is level, without distortions - the shoulder blades and shoulders should be on the same line.
Control.
Exercises are performed with conscious control of every movement and complete immersion in the action.
Breath.
No breathing - no Pilates. During classes, the so-called average chest breathing is used, inhaling through the nose and exhaling through the mouth.
Traction.
During training, you need to feel the stretch throughout the entire spine.

Important. These six principles should always be followed during training, regardless of where you are - at home or in the gym. But simultaneous classes and talking on a mobile phone are not for Pilates.

How to lose weight by doing Pilates?

For people who are overweight, the question becomes relevant: is it possible to lose weight by doing Pilates?

While on a diet, the human body begins to experience stress, gradually getting used to changes in diet, lifestyle, and an increase in the amount of physical activity. For those who have just begun to change their lifestyle, dreaming of a beautiful, fit and slender figure, this complex is the starting point in a long journey to beauty.

Gradually, day after day, toning all muscle groups, you can subsequently move from this type of fitness to other types of strength exercises (if there are no contraindications for strength exercises).

At the initial stage, you need to have patience, a clearly defined goal, not expect instant and quick results, but work every day, putting your body in order.

You can practice not only in the gym, but also at home, using Pilates exercises at home. But first, it’s better for beginners to go to the gym. An experienced instructor will show you in detail how to do the exercises correctly and what to pay attention to. After all, this training technique must first be mastered well.

Some basic principles for those who want to lose weight:

First of all, it is necessary to perform all physical activities every day, that is, regularly. There is no need to justify yourself if you miss and think that tomorrow everything will be different. This is just an excuse that justifies your laziness. In this case, you may never achieve your cherished goal, the result of which is weight loss.
The result will be noticeable in a couple of months. In six months, you will be pleased to look at your elastic and toned body.
Beginners need long-term exercise to lose weight, not 15-minute physical warm-ups.
It is important to remember that you should avoid the most harmful foods. Eating fatty and high-calorie foods will not achieve your desired results.

Be sure to read: Losing weight and improving your body health with cardio training

How to practice correctly: tips for beginners

The main mistake of all beginners is that we want everything at once. This is a fundamentally wrong approach, since exercises in Pilates vary in complexity - they can be compared to dance steps.

You shouldn’t exercise until you go crazy – two or three times a week for 30-40 minutes is enough. In most cases, Pilates is combined with other types of fitness training, but even if this is not the case, the specified time is enough to feel tired.

The warm-up is different from the traditional one. You just need to stand for 3-4 minutes and get ready for classes. The main thing is to stand with correct posture.

The exercises are performed smoothly, without jerking. In this case, it is necessary to ensure that the heart rate does not exceed the norm.

Important. Breathing control is perhaps the most difficult thing in the first lessons. You need to learn to coordinate your movements, breathing and immersion in the process.

Set of exercises

You should start training with a basic complex; only after mastering the simplest exercises can you move on to more complex exercises. To get the best results, Pilates exercises must be combined with cardio exercises.

The work flow is as follows:

Two minutes of cardio (jump rope, running, exercise bike) - two Pilates exercises. Repeat three more times.

During classes, the emphasis is on problem areas.

The following exercises are effective for losing weight:

Starting position: standing, arms along the body. Lean forward, rest your hands on the floor, knees straight. Take 2-3 “steps” forward with your hands, hold for 15 seconds, squat with your back arched, hold for 15 seconds. Repeats in reverse order. Do 20-25 repetitions.
While lying on your side, make circular movements with your straight leg. Repeat the exercise for the second leg. Perform movements for one minute with each leg.
While lying on your back, lift both legs and upper body, focusing on the buttocks. Repeat 10-15 times.
IP - standing on all fours, head straight. Raise your left arm and left leg, stand in this position for a few seconds, return to IP. Similar actions with the right side.
While lying on your stomach, you lift your legs and arms, and your stomach tenses. Do the movements for 45 seconds, then rest for 15 seconds. Repeat 2-3 times.

Who is Pilates for?

Pilates should be taken into account by those who are contraindicated in shock training due to problems with joints and blood vessels. The low impact load and relatively low pace of each exercise eliminate the occurrence of injuries and do not provoke an increased heart rate.

Regular exercises help strengthen the muscle corset, straighten the spine, and improve posture. Therefore, Pilates is perfect for those who want to look beautiful and attractive without grueling exercise.

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The concept of Pilates and its basic principles

When choosing one direction or another, first of all, you need to correctly assess your state of health, since strength exercises and high loads are not suitable for everyone. If you have heart problems, arrhythmia or various injuries, then one of the most effective ways to strengthen all muscle groups is Pilates.

This type of fitness is a unique set of exercises that strengthens muscles, the main priority of which is healing, increasing tone, and creating a beautiful and elastic body shape.

This method corrects posture, straightens the back, helps in the treatment of scoliosis in children and adolescents, tightens, makes the body more flexible and pumped up. With this method of losing weight, it is important to correctly use breathing technique, which is an integral part of all exercises. The most important thing in the technique is the quality, not the quantity of exercises.

The author of an amazing set of exercises is Joseph Pilates, who developed it in 1920 for athletes who have received various types of injuries and have contraindications to large power loads.

This type of fitness is popular not only in the United States. Recently, this direction has been successfully used in Russia under the guidance of experienced instructors.

Contraindications and harms of Pilates

Unlike other types of fitness, Pilates is a calm, low-impact workout. It is believed that people of almost any age, and even the very elderly, can do it.

However, there are a number of contraindications to training:

recent operations;
cardiovascular diseases;
diseases of the musculoskeletal system during exacerbation;
severely overweight or obese;
pregnancy – intensive exercise is contraindicated.

Important. After 40 years, it is recommended to visit a doctor before starting classes.

Is it possible to exercise while pregnant?

Certain exercises based on the Pilates method are included in the training complexes for pregnant women. Training takes place in a relaxed manner with minimal stress. The focus is on proper breathing and strengthening, stretching the abdominal and back muscles.

An elastic and durable muscle corset allows you to reduce the load on the spine and reduce the risk of lower back pain. Proper breathing will ease contractions and ensure adequate oxygen supply to the baby during labor.

What clothes are best to wear when working out?

The main requirement for clothing for Pilates is that it should be comfortable and not restrict movement. The material should include natural thread that provides air exchange and moisture absorption.

All Pilates exercises are distinguished by precise movements, so it will be more rational for clothes to fit close to the body. Long wide trousers and “loose” T-shirts should be avoided - not only does it look unaesthetic, such clothing interferes with control over the exercises and acts as a distraction.

Shoes - such that the foot is comfortable. Pilates is a low-impact workout with minimal stress on the joints. Therefore, there are no such strict requirements as, for example, in step aerobics. You can buy sneakers or sneakers with thin soles, whichever is more convenient for you.

In most cases, training takes place barefoot on individual mats.

Differences between Pilates and yoga, stretching and callanetics

Pilates is based on the philosophy of harmonizing the body, mind and spirit - this can be seen as similar to yoga. The only thing is that the age of yoga is counted in thousands of years, and Pilates is only less than a hundred years old. If you look at the exercises, Pilastes is still oriented towards movement, and yoga is statically oriented.

The second similar trend in fitness is stretching. Certain elements of stretching are also present in Pilates, but the latter is more dynamic. The main goal of Pilates is flexibility, strengthening the muscle corset, straightening and stabilizing the spinal column. And stretching is aimed more at increasing joint mobility and stretching muscles.

Another “twin brother” of Pilates is callanetics. It is based on a complex of elements of ballet, yoga (asana) and breathing techniques. The technique is aimed more at burning fatty tissue, although regular exercise also strengthens the muscles of the back and abdomen. The main difference between callanetics and Pilates is a calmer pace and complex poses, which are sometimes impossible to master without a trainer.

The effectiveness of Pilates (how many kg can you lose weight)

Pilates classes can help you lose weight, but you shouldn’t count on rapid weight loss. The result will definitely appear, but after a long time. When performing a complex for weight loss, it is worth remembering that only 10 minutes of daily exercise contribute to weight loss.

Pilates is aimed more at slow and healthy weight loss. The attractiveness of the system is that it can be performed in the postoperative period to restore performance, after pregnancy, and during breastfeeding.

The process of losing weight occurs gradually, the mechanism of burning excess calories is launched, which allows you to strengthen muscles and tighten sagging skin, this leads to rejuvenation of the body. In order to lose weight, exercise alone is not enough. For better results, you should reconsider your lifestyle and diet.

This slow type of gymnastics allows you to burn 250-400 calories in one session. This is quite small compared to active sports, but the benefits for the body are invaluable. There is a special Pilates course that helps you burn more than 600 calories per session, but it should only be performed under the supervision of a trainer.

Sudden weight loss is stressful for the body, which will lead to rapid weight gain and the appearance of health problems. Pilates classes for weight loss are an ideal way to work on your figure.

The first results - toned muscles, abs, firm buttocks - will become noticeable after two months of regular exercise. You can normalize your weight using this program over a period of 6-8 months.

Is it possible to practice at home?

Pilates can be practiced at home. There are a huge number of video tutorials on the Internet, among which you can easily find one that suits your level of training.

Don’t forget that when preparing for Pilates, the same rules apply as for other types of fitness - you can’t eat too much immediately before training.

Select an entry in Russian or one that you understand. During the classes, the instructor explains how to breathe, how to concentrate correctly and what points to pay attention to.

Reviews of Pilates classes for weight loss

Margarita Ronzhina, Moscow “During pregnancy, I gained 16 kg. After leaving the maternity hospital, my weight dropped a little, but due to being breastfed, I again gained an extra 16 kg. Based on recommendations from friends, I tried to start doing Pilates at home. I started with small daily workouts of 15 minutes. Now 2 months have passed, and I have noticed the first changes in my figure. The sides began to go away and the weight with them. Already -4 kg. I am very pleased and will continue to reach my weight loss goal!”

Startseva Inna, Krasnodar “I have been overweight since childhood. I don’t like to diet and it doesn’t work out. But I liked the Pilates classes. Initially, I went to the fitness center to support my friend, but I ended up going to the gym myself! The exercises are not entirely simple, but effective. Within 3 months I began to notice weight and belly fat coming off. The coach really put me on proper nutrition so as not to lose results.”

Feedback on the results

Review 1

I have been doing Pilates for almost 2 years. After the first lesson I practically couldn’t walk - everything hurt, I hobbled around the house from table to table)))

Pilates is a drop-dead cool thing. In principle, it will not help you lose excess weight, well, if you rely only on it)) But it will strengthen muscles, increase body tone, elasticity, generally improve well-being and correct posture. We work out on fit balls, with dumbbells, with some small balls, rubber things that look like jump ropes, but most often you just need a mat and that’s it.

At first everything will hurt, but then the body will get used to it. I practice 2 times a week and sometimes a third time at home. But this is quite enough for me. It is advisable not to eat at least an hour before Pilates and 2 after it, otherwise everything that you worked out will come back to you with food. During classes, the smallest and deepest muscles are pumped, that is, you will have full body tone, starting from the deepest layers.

It's best to go in the evening. Have dinner at 6 o'clock. At 7-8 go to Pilates and that's it - then go to the bath and sleep. And your body will make you happy =)

Review 2

I have long been looking for a sport that would suit me, a person who does not like sports. Pilates is very similar to yoga, but I didn’t like yoga, but Pilates fell into my soul.

The main advantages of pitas are that you can exercise at home, at any time of the day, all the exercises “treat” you inside and out, accelerated weight loss and your body becomes toned as if by itself, since the exercises are relaxing, pleasant, and do not cause fatigue or tension - sheer pleasure! After a hard day, Pilates relaxes you, before the start of the day it energizes you, and after a few classes you will be ecstatic at how quickly your body gets back in order!

Calmness after classes is a real miracle! It is important for a woman to be calm, especially in the modern world, calm is worth its weight in gold! Pilates gave me this, what a pleasure it is to come home fresh, rested, not irritated, and even a toned body!

Pilates is suitable for both completely unathletic ladies and “advanced” athletes. In any case, you will receive benefits and pleasure!

Review 3

My back and neck often hurt, I had terrible migraines, and, among other things, fat on my stomach began to appear. And so I decided to go in for sports. I scoured the Internet for fitness clubs near my home and settled on the one with Pilates. I bought myself a uniform and went to class... I really liked everything. Very competent instructor. He explains in such a way that even with your eyes closed you can understand what needs to be done. The main thing in Pilates is breathing; it also strengthens the muscles throughout the body, especially the muscular corset of the back. I’ve been walking twice a week for five months now, my stomach and sides have tightened, even my husband noticed this, which is especially nice. Thighs strengthened. Butt. The loads are within the capabilities of everyone, because this sport is designed for absolutely everyone and for all ages. Someone writes that after the first workout, my whole body hurt like crazy... I didn’t have that. The trainer said that if the exercises are performed correctly, nothing should hurt. Only the next day you feel a slight tone in the muscles from the workout. My head has practically stopped hurting, although before I was heavily on painkillers, now I practically don’t remember them. My back still hurts, but I think this will gradually go away. My verdict is this: do Pilates and your body will THANK YOU.

An effective diet for Pilates exercises that allows you to lose weight well

1st Day:

Breakfast: 1 pack of cottage cheese or half a pack along with kefir (no more than 5%).
Snack: Fruits (except banana and grapes) – 200 gr.
Lunch: Steamed fish or meat, stewed or baked.
Garnish: any cereals or durum pasta.
Snack: vegetable salad with 1 tablespoon of butter or low-fat sour cream, 100-150 gr. 2-3 slices of tofu cheese (this is a good pre-workout snack).
Dinner: Salmon or pink salmon 120-150 g (no more than 2 times a week on training days). Steam or bake only!
Garnish: vegetable mixture without rice (100 g).
Read also: Moscow swimming pools for pregnant women: with sea water and more

Be sure to read: The best exercises to combat excess weight on your arms

2nd Day:

Breakfast: Omelet with the addition of no more than 1 teaspoon of olive oil 150 -200 g, bread made from 2 types of coarse flour or with the addition of bran 1-2 pieces, beef (veal or chicken), baked or boiled on rest days, when no training. Fresh vegetables upon request. Coffee, tea, possibly with sugar no more than 1 tsp. per 200 ml (eating toast with beef is regulated only by the feeling of fullness).
Snack: If there was no toast at the first breakfast, then bread made from 2 types of hard flour, 1-2 pieces, beef (veal, chicken), baked or boiled on rest days!
Lunch: Mushroom soup or seafood 250 ml, vegetable salad 150 g.
Snack: Green apple, kiwi, orange, pomelo, tangerines, except watermelon, melon, persimmon, banana.
Dinner: salad (1 cucumber, 2 tablespoons of canned green peas, herbs, sour cream or matsoni) 100-150 gr.

3rd Day:

Breakfast: oat pancake (3 tbsp oatmeal, 2 whites and one yolk) with tomatoes and grated cheese.
Snack: A handful of dried fruits and nuts, tea or coffee without sugar!
Lunch: Chicken liver 120 g, stewed with 1 spoon of sour cream, diluted in water, 100 g of buckwheat porridge + chopped vegetables 100-120 g.
Snack: Green apple, kiwi, orange, pomelo, tangerines, except watermelon, melon, persimmon, banana.
Dinner: A pack of cottage cheese (no more than 2.5% or half with kefir (1%) with bran 2 tablespoons, dried fruits 2+2 (regulated only by hunger), tea if desired (this option is subject to training after 18.00).

4th Day:

Breakfast: fruit muesli (raw, not baked) or fitness Nestle flakes containing whole grain flakes 5-7 spoons (no more than 2 times a week), seasoned with any (no more than 2.5%) kefir or natural yogurt , 1-2 tbsp. l. Bran, tea, coffee with 1 teaspoon of sugar. If you are still hungry - toast from bread (2 grades of coarse flour) with boiled beef!
Snack: Protein or fruit bar.
Lunch: Lean veal soup (beef, chicken, fish) with a portion of potatoes, cabbage and a little butter. The simultaneous presence of potatoes and pasta, rice is excluded! 200 ml + 120 g meat protein. Vegetable salad 100-150 gr.
Snack: Kefir or yogurt (no more than 2.5%) 200 ml according to the feeling of fullness, 1 fruit.
Dinner: Omelette of 2 proteins and salad of fresh vegetables with the addition of olive oil 150 g.

Day 5:

Breakfast: Oatmeal pancake with tomatoes and grated cheese.
Snack: Any fruit 200 g (banana once a week on training days).
Lunch: steamed meat or fish, baked or stewed 150-200 g, durum wheat pasta 120 g, vegetable salad
Snack: Vegetable salad, seasoned with 1 tbsp. spoon of butter or sour cream (up to 20% fat), 100-150 gr. 2-3 slices of tofu cheese (this is a good pre-workout snack).
Dinner: Baked fish with vegetables 250 gr.

If you follow this diet, your weight will begin to decrease effectively and smoothly; regular Pilates workouts will make your body slim, fit and graceful!