Dear Readers, This method was developed for the rehabilitation of wounded soldiers during the First World War. Let’s learn the pilates main advantages and best exercises.
Pilates, like yoga, is shrouded in many myths and prejudices. It seems that this type of physical activity is associated only with boredom and slow movements, but this is not at all the case. With Pilates, you can lose weight, tone the body and tighten muscles. I ‘ll tell you everything you need to know about Pilates and show effective exercises.
What is Pilates?
Pilates is a type of exercise aimed at strengthening the muscles of the abdomen and body, as well as the development of balance and proper breathing. It is not surprising that one of the first Pilates mastered and fell in love with ballet dancers, and only then – athletes.
The main difference between pilates and other sports and physical activity is that it does not focus on only one part of the body, legs, buttocks or back, and also develops flexibility.
Joseph Pilates grew up a sickly child, so his father decided to introduce the boy to the basics of gymnastics and bodybuilding. Pilates later began to study yoga, martial arts, and meditation. Subsequently, this knowledge was useful to him during the First World War, he ended up in a hospital on the Isle of Man and developed on his basis his own method of rehabilitating soldiers. For many years, Joseph honed his technique until in 1923 he patented it in the United States.
Pilates Main Advantages and Best Exercises
Helps Fight Anxiety
Pilates, like yoga, aims to focus on breathing. To perform some exercises, physical dexterity will not be enough, so you will have to develop balance, focusing on your movements.
Makes you Stronger
One of the key goals of the method is to create a “power belt”. The idea is that during the movements you focus on the involvement of the deep muscles. This helps improve posture, relieve back pain, and improve heart function. American Council stated for Exercise, “Pilates remains one of the most effective and complex means to strengthen the strength and stability of the heart.”
Joseph Pilates believed that “true flexibility can only be achieved when all muscles develop evenly.” Pilates exercises consist of small movements that strengthen each muscle, no matter how small it is. Studies have shown that this type of training will help increase flexibility, but since one of the main goals of Pilates is to strengthen the heart muscles, you should also add yoga to the sports “diet”.
Helps Lose Weight
Pilates is not a high-intensity workout, but you can still get slimmer with regular exercise. Exercises aimed at strengthening muscles will help get rid of extra pounds for one simple reason: muscles burn more calories than fat. Plus, you get the perfect posture, which means you will visually look thinner.
Pilates is not only about the body. In one study, it was found that it enhances concentration and improves mental abilities. Joseph Pilates described his method as “the complete coordination of body, mind, and spirit.” These exercises can be an emotional respite for those suffering from depression, anxiety, or daily stress.
For those who suffer from back pain, Pilates can be a real help. Thanks to the careful study of the deep muscles, over time, discomfort in the lumbar region disappears. If you have been injured, do not forget to inform the instructor about this, he will help you choose the right exercises to reduce pain and prevent the possibility of further injuries.
Pilates for Beginners
Those who are just planning to start playing sports and are forcing themselves to go to the gym should pay attention to Pilates almost in the first place. You won’t have to perform heavy physical loads like lifting the bar, but instead, you should be prepared for static exercises. First of all, beginners should warn the coach about their inexperience and health problems, if any.
If you are going to practice Pilates at home, start with light exercises and do not overload yourself, 15-20 minutes will be enough to start. When the muscles get uses to a new load for them, increase the number of repetitions and the complexity of the exercises.
Can’t devote much time to training? It doesn’t matter, short, but effective sets of exercises will cope with the “drawing” of muscles no worse.
Focus on the Buttocks
Pilates does not compete with training in the gym, but he can also make the body embossed and some zones convex. For example, this complex aims at training the gluteal muscles and does it well.
Focus on the press
The relief press is the dream of many. A set of exercises, designed for about 15 minutes, will help to achieve this goal quickly, but only if you do not do it at half strength.
For Those Who Lead a Sedentary Lifestyle
Daily exercises for this complex for six weeks will help to cope with the consequences of a sedentary lifestyle, back and neck pains.
The Mixture of Yoga and Pilates
As we mentioned, yoga and Pilates are very similar, therefore it is not surprising that some sets of exercises mix these two currents.
Leave your feedback on the topic.