Pilates for weight loss: a set of exercises for beginners, reviews

Pilates is a well-known and popular physical training system developed about a century ago by the German Joseph Hubert Pilates to treat his own body. He grew up a very painful child, until the age of 14 he was overcome by various ailments up to asthma and rheumatism. After moving to America, Joseph was able to spread his technique for healing the body and modeling the figure, celebrities became interested in and carried away with it: cultural and political figures, actors, models, musicians. The Pilates system began its triumphal procession around the world.

Is Pilates suitable for weight loss?

Visually, you will become more fit if you get a flexible back. When doing Pilates, only about 300 calories per hour are consumed. Therefore, no one guarantees a quick result in losing weight. According to statistics, after one month of training, weight loss for most trainees is from three to eight kilograms, subject to proper nutrition. The more extra pounds you have, the more you can lose.

Pilates exercises for weight loss are aimed at deep muscle development and a quick, but true result. You have a great opportunity to strengthen the body without increasing the amount of muscle under the body fat. Eat mainly vegetables, unsweetened fruits, low-fat proteins and complex carbohydrates and your body fat will melt faster. The main thing is not to break loose and not to give up everything halfway.

Why you should choose Pilates when losing weight

Here are its benefits:

1. Regular exercise stabilizes metabolism and leads to the rapid removal of excess fat and toxins.
2. The flexibility of joints and ligaments is acquired, which is the secret of longevity and youth.
3. With frequent exercises, you are guaranteed strong muscles, a high tone of the body, excellent well-being and mood.

Rules for quality training

There are not so many:

1. You need to do Pilates for weight loss on an empty stomach. One hour before the workout and an hour after it is impossible to eat.
2. Choose easy-to-wear and comfortable clothes, such as leggings and a T-shirt. You need to deal either barefoot or in tight socks.
3. The mat, mat, or towel on which you exercise should not slip during exercise.
4. Perform the entire complex smoothly, without jerking. If you feel pain or malaise, complete the workout.
5. During the Pilates exercises, you should be concentrated, calmly and deeply breathe, and also control your posture, make sure that the spine is straight and your stomach is taut.

Pilates Weight Loss Complex: Basic Exercises for Beginners

In the arsenal of this system there are over 500 exercises for working out the most various parts of the body. Anyone who decides to do this gymnastics for the first time should choose training with an instructor by visiting group or individual classes in a sports club. The trainer will teach the correct technique for performing exercises, and after that it makes sense to switch to independent classes at home.

Universal exercises for weight loss

If you are a beginner, give yourself 10 minutes a day for Pilates. For weight loss, acquiring a beautiful posture and flexibility this will be enough at first. Then you can increase the amount of time to complete the exercises. Diverse and regular training is the key to your success.

Warm up

You need to start training with her:

• Stand upright, back straight, arms along the body. Slowly bend forward, do not bend your knees, while raising your hands up.
• Clasp your hands into the lock behind your head, make their rises as high as possible, while breathing slowly, lower your hands and raise them, straining the press (5-7 times).
• Sit, legs should not be bent at the knees. Lean on the mat and smoothly bend your back to the maximum. Hold this position for ten seconds, then return to the starting position and pause for 5 seconds. Repeat ten times, do not take your feet off the floor, knees should be straight.
• Lie down on the rug, feet on the floor, legs bent at the knees at an acute angle, pull in your stomach and squeeze your buttocks, slowly tear your back off the floor when you are on your shoulder blades (on the "bridge"), linger for 10 seconds, then slowly return back. You need to repeat the exercise 5 times.
• Without getting up from the mat, lying on your side, tighten your abs muscles, with your foot raised up, start making circular movements, the knee should not be bent. Perform 5-7 laps clockwise and counterclockwise with one leg, then change the leg.

Main complex

You have prepared the body. The following Pilates exercises for weight loss will be easy to perform even for beginners.

1. Stand straight, stretch your arms along the body, lean forward, do not bend your knees, put your hands on the floor and go through them for three steps, hold for 15 seconds. After that, bend in the opposite direction, lie on your stomach, raise your head, bend your back and again linger for 15 seconds. Go back to the tilt forward, and then to the stand straight. It must be done 20 times.
2. A good exercise is to say goodbye to a bulging belly: lying on the floor (press is tight, emphasis on the buttocks), raise your legs together with the upper part of the body. To make such lifts 12-15.
3. Lying on your stomach and breathing evenly, raise your left leg and left hand for several seconds at the same time, then your right. Do 10 times on each side.
4. Another Pilates exercise for effective weight loss: lying on your stomach with tense abs muscles, raise your legs and arms and swing them parallel to the floor surface. Take 40 seconds and take a swing again. You need to complete three sets of mach.

Abdominal Slimming Exercises

The most stubborn and defiant abdominal muscles capitulate under the pressure of these beneficial exercises. Remember that slow pace is a key factor in efficiency. If you do not have time or are impatient, choose a more intense and faster workout to lose weight. According to numerous reviews, Pilates exercises for weight loss does not make sense to perform in a hurry. You will be in a hurry to finish faster, reduce the result to zero.

1. From the prone position, slowly tear off the body, "twisting" forward, at the end linger for 5 seconds, slowly lie back, legs do not tear off the floor. You need to do five repetitions.
2. Sit down. Lift your right leg up, describe it in the air for 10 circles. You need to focus on the effort and stretch upside down, but the thigh of the second leg and lower back should be pressed to the floor. Make circles clockwise and counterclockwise. Change leg.
3. Lying flat on the mat, extend your arms along the torso. Tear off your back and legs, keeping them level, try to stay only on your buttocks, stretch your arms in front of you (they will help you in maintaining balance). Exhale, then inhale, stretch your arms and body forward, and with your legs bent at the knees, try to reach your chest.
4. Sit, grab your legs, pull your knees to your chest as much as possible. Exhale and lean back on your back, touching the floor with your shoulder blades. Return to starting position, do so 10 times. Try, do exercises with pleasure, choose a time convenient for you to train, you do not need to leave the house. Pilates for beginners for weight loss is best done in the morning, optimally in the morning. So you will provide a huge surge of strength, energy and tone for the whole day.
5. We continue the lesson. Lying on your back, straighten your legs, lift them and keep them on weight (at the width of your hips). Pull your head to your chest, keep your hands in front of you on a weight. Exhale and lift the body, go back.
6. Lift the legs bent at the knees, an angle of 90 degrees should form in the hip joint. Grasp the shins with your hands, pull the upper part of the body up. Take a breath, bring one leg to the head, at the end take two “springs”. In this case, the second leg remains on the weight and you must pull it forward. Exhale and change legs.

Leg Slimming Exercises

Pilates complex for weight loss at home perfectly tightens all the muscles of the legs. You can perform the exercises in any order:

1. Kicking circles. Lift your leg vertically up, the toe is looking at the ceiling. Describe 20 circles counterclockwise and clockwise. Change leg.
2. Pulling each knee twenty times with respite while standing. Do not be lazy and try to raise them as high as possible. Slowly tensing the muscles of the legs and abdomen.
3. Lying on the rug, lean on your hands, lift the body up, a 45 degree angle should be formed between it and your legs. Lift both legs as far as possible, describe them 10 circles clockwise, and then counterclockwise.
   
4. Lie on your stomach, stretch your legs, arms stretch forward, abdominal muscles are tense. Exhale, at the same time tear off the right arm and left leg from the floor, make synchronous jerks with them up to the maximum within 40 seconds. Change legs and arms.
5. The next Pilates exercise for weight loss is performed from a neutral position. Take a prone position and lift up the pelvis, hands support the lower back, the upper body should be relaxed. Bend one leg in weight, the knee should face up. Imitate the movements of a cyclist (as if pedaling) for a minute, change your leg.
6. From the same lying position, spread your legs to the sides. Exhale and three powerful movements with large amplitude, legs should be crossed. This movement is called "scissors".

Attention: this must be remembered!

1. Conduct the first classes with the instructor, he will show how to properly perform exercises for certain parts of the body. A professional trainer will indicate the pace of execution and will regulate breathing.
2. Repeat all movements clearly and precisely for the instructor, only then they will be most effective.
3. Regularity is the key to success, if you stop practicing and miss your Pilates weight loss lessons, you risk returning to your previous form again.
4. If you have a lot of excess weight, try to lose it a little for greater efficiency in working out the muscles and modeling the figure.
5. The pace of the exercise should be slow, so the load on the muscles will be more noticeable and bring a better result.
6. Breathing is the most important part of Pilates. When doing exercises, breathe evenly, deeply and calmly.

Reviews and recommendations of doctors

You must be comfortable with the exercises, otherwise you run the risk of stretching your muscles or damaging your back.

According to the numerous recommendations of doctors and reviews about Pilates for weight loss, we can conclude that this gymnastics is ideal for those who have problems with the back: curvature, spinal diseases, scoliosis. Consult with your doctor exactly what exercises are shown to you, but do not neglect this type of gymnastics. Exercise at least three times a week so that the exercises are really useful for your back.

Women and men who regularly practice Pilates do not usually give up workouts, as this is a very comfortable form of fitness, which allows you not to spend money and time going to the gym.

According to some girls, Pilates exercises stabilized their mental state and made them more balanced. These exercises calm the nervous system, clarify the mind, increase self-esteem.

It is believed that Pilates improves an intimate life. This is not without meaning, since exercises for the abdomen and hips provide a rush of blood to the muscles and organs of the small pelvis.

The vast majority of reviews of Pilates for weight loss contain positive ratings. In addition to acquired dexterity and flexibility, increased muscle elasticity, training helps to tighten, increase overall tone, help normalize the functioning of internal organs, and also stabilize pressure.