Pilates I What is it? For what? Who is it suitable for?

What is Pilates?

Pilates is a training system aimed at strengthening the body, developing correct posture, developing flexibility, and improving the smoothness and accuracy of movements.
Additionally, this workout focuses on building the mind-body connection. The exercises at the heart of the system involve gentle, leisurely movements and are performed with complete control over the body - you must constantly focus on your breathing and be aware of how your body is moving.

Regular Pilates classes will not only help you develop posture, but will also have a positive effect on the condition of your spine and help you control your balance.

This training system was developed at the beginning of the 20th century by the German sports doctor Joseph Pilates. Pilates was a strong proponent of the inextricable link between physical and mental health. He created the training while trying to help soldiers who were injured in the war. The method was successfully used in rehabilitation and later received the name of its creator. Today it is a popular training system that many celebrities are passionate about.

Classes are conducted at three levels of training, which are divided into initial, basic and advanced. The movements are performed smoothly and slowly - they start with easy and simple movements, which gradually become more complex. The loads are static, there is no overexertion or increased heart rate.

It is best to do Pilates in comfortable and comfortable clothes made from natural materials. Myprotein offers a large selection of yoga and pilates clothing.

For what?

As mentioned, Pilates focuses on strength, posture and flexibility. This means that this system of exercises will help maintain health for as long as possible or even restore it.

Let's take a closer look at the benefits you can get from doing Pilates.

Posture

Pilates will teach you how to achieve and maintain good posture. Exercise requires your body to be aligned at all times. They are especially useful for those who suffer from back pain.

Muscle tone

The exercises use muscles that are inactive in normal everyday life. At first, of course, you will feel pain in the muscles you worked, but later you will notice how much their tone has increased. This will be especially useful for older people and those who lead a sedentary lifestyle, since muscle tone decreases with age and a sedentary lifestyle.

Slim stomach

Pilates focuses on strengthening the core, which includes the abdominal muscles. Well, one of the benefits of Pilates is getting that coveted “flat stomach”!

Flexibility

As we age, we lose the flexibility we had in our youth. Pilates can restore lost flexibility.1 With each session, you will be surprised to notice how much your body “becomes young again,” that is, flexible. Flexibility is important for health because a flexible body is resistant to injury, such as from falling.

Balance, or the ability to maintain balance

Balance in movement or static condition is perfectly trained with the help of Pilates. You will become much more aware of how your body moves. Good balance not only affects your posture, but also has a beneficial effect on your emotional state.

Inner peace and self-confidence

Slow meditative movements, even breathing, concentration on movements will lead to inner peace. A 12-week study of people with an average age of 57 found that Pilates increased participants' self-confidence and helped them relieve tension.2

By doing Pilates, you will feel how you get rid of stress, how your thoughts are freed from worries and worries. Pilates is the best medicine for people leading a busy lifestyle.

If we summarize the points above, it becomes clear that we are talking about psychophysical balance, which will improve after the first Pilates lesson! Changes in overall well-being will be concrete evidence of the benefits obtained from this effective exercise system.

The benefits and effectiveness of Pilates for weight loss

At the beginning of the last century, the legendary inventor of Pilates, only with the help of his developments, was able to turn from a sickly and weak teenager into a powerful, resilient and handsome man. This is a special fitness in which smooth movements and special concentration on all parts of your body predominate. However, it works slowly and gradually, so this sport is definitely not suitable for emergency weight loss before the holidays. But you will definitely be able to bring yourself back to normal, get a beautiful figure, and maintain it throughout your life.

As a tool for weight loss, Pilates (you can read more about this on our website) is one of the most effective with minimal effort. So just some five to fifteen minutes of exercise a day will be enough for the fat on the sides and thighs to begin to melt before our eyes. However, you need to understand that simply doing exercises may not be enough. You need to adjust your diet so that harmful foods are removed from it, and healthy ones take their place.

How and why it works

Pilates exercises are quite simple, so anyone can do them, regardless of age or gender. First of all, they are all aimed at pumping the sides, hips, abdominals, and chest. For many, these parts of the body are precisely those problem areas where excess accumulations of unspent lipids accumulate. Many elements of this gymnastics can be found in weight loss programs for legs and hips and other types of gymnastics.

But this technique works not so much due to the technical execution of the exercises, although this is also important, but because of the smoothness and slowness of all movements. Amateurs can repeat as much as they want that such slow methods of gymnastic exercises for losing weight will be completely useless. Their claims are usually based on the fact that you can lose a minimal amount of fat in one session. In strength training, for example, this amount is many times greater. However, here it is worth understanding that Pilates is clearly focused on. It is a slow but irreversible process of gradual steps that eventually become more of a way of life than regular gymnastics.

Basic principles of Pilates for weight loss

The author, when creating gymnastics, counted not only and not so much on physical exercises, but on an integrated approach, which can lead to harmony of body, spirit and mind. Therefore, conducting training based purely on physical activity will be ineffective. First of all, you need to rely on the main principles, of which there are not many.

Proper breathing and tense abs

Correct breathing is the basis of all Pilates classes. This is where you need to start learning this type of fitness. It should be deep, measured, conscious and chesty. First, take a deep breath through your nose, and then exhale slowly, smoothly through your mouth. All exercises in the program are performed in accordance with the rhythm of breathing.

The principle of centering energy is also very important. The center of your body, the whole organism, needs to be your abs and solar plexus. Forcefully tighten your abdominal muscles during exercise, think about it constantly until it becomes a habit. In this case, the spine should be straight, and the navel should be tried hard to pull back, towards the back. Muscles must be maintained in a tense state throughout the exercise.

Moderation in everything, patience

You can’t go to extremes, it won’t bring anything good. Moreover, this statement applies both to the ordinary everyday life of any person and specifically to our activities. In order for the classes to be effective, but at the same time not bring benefits, you will have to observe moderation and patience.

If you quit Pilates in the second week because there are no significant results, you will not know exactly what you could achieve in the future. This principle can also be applied to nutrition, which will have to be limited and balanced.

Perseverance and regularity

In any sport, it is very important to maintain systematic training, otherwise you will hardly succeed. It is very important to make your exercises regular. Only in this way will adaptation to physical activity take effect, causing fat to be effectively burned and muscles to grow.

Taking into account the fact that for the most part the exercises are not difficult, it is recommended to do them daily. However, many people exercise outside the home, for example, by visiting gyms. Going there every day may not be enough time or energy. Therefore, it is recommended to create a program for three to five workouts per week. After just two dozen sessions, you will be able to notice unusual lightness throughout your body, a flat tummy and a straight back.

Special type of load: correct technique

The Pilates technique is fundamentally different from all other types of fitness. It is very important to clearly monitor the correct execution of movements. There is no particular load, so this will not be difficult to do. It is important to constantly check the position of your own body along the axes, as well as correctly distribute the weight across the entire plane of the foot or supporting limbs.

A special role in this gymnastics is played by control of the navel, stabilization of the chest and shoulder blades. Involving all muscles in performing any exercise increases the effectiveness of the exercise significantly. This means that when doing exercises for your arms or abs, you must not forget about your legs, back, and shoulders.

Proper nutrition and Pilates for weight loss

This type of fitness significantly speeds up metabolism, increases the overall vitality of the body, and also allows you to work out all the deep muscles that are left aside during normal sports activities. However, for Pilates for weight loss at home to be effective and really help you lose excess weight and even get rid of exogenous constitutional obesity, you will have to approach the issue comprehensively. It is important how you compose your diet, because the menu should be completely balanced.

First of all, in order to quickly see the result, that is, a significantly thinner stomach and sides, you will have to devote time to your diet. It is necessary to completely remove obviously harmful products from it. Fast food, sweets, baked goods, baked goods, fatty, fried, pickled and overly spicy foods should remain a thing of the past for you.

It is optimal to switch from the usual three meals a day to smaller ones, for example, five meals a day. In this case, portions should be seriously reduced.
You will need to eat fresh fruits and vegetables every day. Their quantity is unlimited, as long as it fits into the overall weight loss program in terms of calorie content.
Under no circumstances should you give up carbohydrates completely. It is from them that the body takes energy to ensure the viability of all systems.
During the training period you need to consume dairy and lactic acid products.
Many people mistakenly give up fat completely, fearing that eating it will slow down the weight loss process. In fact, they are necessary for the normal functioning of the body, therefore they can and even should be eaten in small quantities.
Proteins are the basis of all living things. Our muscles themselves are made of proteins. If you don’t give your body enough of these substances, it will begin to “remove” them from its muscles, which is unacceptable.

Please note that drinking alcohol, smoking, and other bad habits will negate all your efforts. Therefore, if possible, it is better to completely refuse even a glass of wine or beer. Preference should be given to clean water, tea with lemon and ginger, herbal infusions, natural freshly squeezed juices, and green smoothies.

What areas of the body does Pilates work on?

Pilates primarily targets the core muscles, including the abdominal area and spine. That is why this training system has a beneficial effect on people suffering from back pain.

In addition to the core, Pilates strengthens and tones the legs, especially the thighs and buttocks.

Pilates also helps people with arthritis keep their joints flexible. Pilates strengthens the thigh muscles, which is important for preventing arthritis and knee injuries.

Is it possible to lose weight with Pilates?

Since Pilates helps strengthen muscles, you can certainly use it to improve and tone certain areas of the body, especially the stomach, legs and buttocks. Classes can be tailored to the individual needs of the client - offering a gentler exercise program to develop strength, flexibility and balance, or a more rigorous full-on workout.

Remember that Pilates is not considered an aerobic workout, so to lose weight, in addition to doing Pilates, you should follow a healthy diet and regularly do some aerobic exercise, such as walking, swimming or cycling.

Features and benefits of the program

Although Pilates was originally developed for strengthening bones and rehabilitating injuries, it is great for weight loss. The system is effective in the fight against extra pounds if combined with nutritional correction and a healthy lifestyle. Also important for weight loss is regular exercise.

Before mastering the basic Pilates exercises for beginners in pictures, you need to understand what beneficial properties are inherent in the program.

The main advantages are:

healing the spine and strengthening muscles;
mastering breathing techniques;
posture correction;
development of plasticity;
prevention of osteopathy, osteochondrosis, scoliosis, lower back pain, etc.;
weight loss;
strengthening the nervous system, learning self-control and managing one’s own body;
minimum level of injury hazard.

Before mastering the technique at home, it is equally important to study the contraindications. It is not recommended to exercise if a person has a cold and shows signs of an infectious disease (fever). The list of contraindications also includes poor coordination, tumors, untreated bone injuries, curvature and damage to the spinal column, poor blood clotting and a predisposition to bleeding, and mental disorders.

All beginners must first visit a doctor, undergo examinations and exclude contraindications to Pilates.

Who is it suitable for?

Pilates takes into account the individual physical characteristics of those who practice it. Therefore, this training system is suitable for almost everyone.

Pilates is an excellent solution for those who, for various reasons, are contraindicated in shock training. These may be joint diseases, vascular disorders. The possibility of injury is practically reduced to zero - low impact load, smooth movements allow even older people to exercise.

Pilates is also great for those who want to find a beautiful body and sculpt the desired shape without having to do grueling workouts. By exercising regularly, you will strengthen your muscle corset, improve your posture and achieve the desired shape.

Another advantage of Pilates is that it can be practiced not only by advanced athletes, but also by beginners in the sport. Well, for advanced athletes, Pilates can be an excellent recovery program.

What to include in your workout

Having prepared for classes theoretically, all that remains is to choose simple and effective exercises that are accessible to beginners in this field.

Be sure to include elements such as:

"A hundred" . The name of the exercise is associated with its implementation; the athlete will have to take 100 inhalations and exhalations during the process. It must be performed lying on your back. The arms are extended along the body, the legs are raised at an angle of 45 degrees. It is necessary to raise your neck and shoulders, as well as your arms, from the floor surface. Then, using our hands, we make springy movements up and down. We move only the limbs, the body remains fixed in one position. You need to breathe shallowly and easily. We perform 10 sets of 10 inhalations and exhalations. The exercise is suitable for stabilizing the back and abs, and the upper shoulder girdle.

Balancing . Another abdominal exercise. You need to sit down, bend your knees and pull them to your chest, hug them with your arms, lift your feet off the floor. You will be compressed into a ball, and the emphasis will only be on your tailbone. You need to fix the position for 12 seconds, repeat 9 times.

Squats . The exercise is great for working out the thighs and buttocks. It is performed standing against the wall. You need to lean your back on a vertical surface and take a step forward. Then begin a slow squat until the knee angle is 90 degrees. Smoothly return back, repeat 6 times.

Crunches . This exercise is suitable for working the muscles of the legs, buttocks and back. We lie down on the mat, put our hands behind our heads, bend our legs and lift them off the floor so that our calves are parallel to the horizontal surface. Next, you need to straighten and bend your legs at an angle, while reaching out with your elbows to opposite limbs.

We pull the expander . An arm exercise that helps strengthen your biceps. You need to stand straight, take an elastic band or expander in your hands, then bend your elbows and press them to your body, turning your palms up. Without lifting your elbows from your body, stretch the band to the sides, then bring your hands together. At a slow pace you need to perform 12 repetitions.

Contraindications

The big advantage of Pilates is the low intensity of the workouts. Thanks to this feature, classes are recommended for people of any age and for those who are prohibited from heavy physical activity. Still, in some cases it is better to refrain from exercising. Those who have recently undergone surgery, people suffering from osteoporosis or diseases of the musculoskeletal system during an exacerbation should not start training. Expectant mothers with a normal pregnancy can do Pilates (there are even special groups for pregnant women). However, intense training is contraindicated for them.

Conclusion

Pilates is a comprehensive practice based on a deep philosophy. It will give you a healthy body and inner harmony. With its help, you can sculpt your body to achieve the desired shape and increase your awareness. If you decide to start exercising, the main thing is regularity. Start classes under the guidance of a qualified trainer who will create an individual program for you, taking into account your goals and wishes, as well as medical indications. Believe me, your dream body is a completely achievable goal, and with such a pleasant practice as Pilates, this goal is achieved with pleasure!

Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.

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