It is known that a beautiful figure requires a lot of time and patience. For those who are deficient in this, Pilates is ideal. Exercises are highly effective and do not require long trainings with an instructor. Today they make a worthy competition to yoga, strengthening the human body. You can do it at home. Pilates exercises have different levels of difficulty. In this article we will get acquainted with the history of practice, its features and complex for beginners.
A bit about the creator
The development of the original complex belongs to Joseph Pilates. He was born at the end of the 19th century in Germany. He was in poor health from birth: he suffered from rickets and asthma. And only thanks to the regular performance of physical exercises could significantly strengthen the body, even become a professional athlete. At the beginning of the 20th century, Joseph emigrated to the United States, where he began to practice his unique method, opening an independent school for a healthy lifestyle in New York.
Pilates exercises complex is a combination of fitness (dynamic physical elements), yoga (mental control of the body) and respiratory gymnastics. Initially, it was called countervology, later it was renamed in honor of the creator.
Who can do Pilates?
The effectiveness of Pilates exercises is officially recognized by medicine. It suits absolutely everyone without exception. If a person wants to "make friends" with his body, learn to manage it, improve posture, improve coordination, strengthen muscles, lose weight or get rid of joint pain, this complex is what you need.
Features
The main feature of Pilates is its safety. People of different ages and physical fitness can deal with it. In addition, it is easy to learn. Therefore, there is no need to spend time and money on visiting special clubs. Pilates exercises at home - this is quite real.
The effectiveness of the complex depends on the regularity of training. All exercises are divided into three groups according to the place and method of execution: on the floor, on the simulators and on the floor with special equipment. It is important to remember that the main thing in Pilates is not the quantity and speed, but the quality of the exercises performed, thoughtful concentration.
Complex for beginners
Where to start? This is the most important question for most beginners. First of all, it is necessary to equip a place for classes. Choose a spacious room in the house, get a special mat (rug) and a hard pillow (you can towel). Wear loose, comfortable clothes and barefoot.
There are over 20 Pilates exercises for beginners. In this article we will pay attention to key (or basic) elements. They are designed to help achieve maximum results.
Core
Pilates has the concept of a core. It includes the muscles of the abdomen, lower back and buttocks. This is the basis of the whole organism. Therefore, the lesson should begin with the study of this part of the body.
Exercise 1.
Lie on your back. Put your hands along the body. Lift your legs up. The angle between the torso and legs should be a little more than 90 degrees. Raise your shoulders slightly above the floor. The look is directed to the legs. Perform frequent and small swings with your hands (15-20 cm from the floor), as if floating. One inhale and exhale - five strokes. Do ten cycles.
To facilitate exercise, you can bend your knees. To complicate it, you can lower your legs at an angle of 45 degrees to the floor.
Keep your focus on your core. The spine should be parallel to the floor, without bending.
Exercise 2.
Stay supine. The legs are straight, the feet are stretched over themselves and slightly deployed to the sides. Straight arms lie behind your head. The whole body is stretched, tense. Take a deep breath, and as you exhale, slowly raise the body to your feet. Then slowly return to starting position. Repeat this exercise 10 times.
For easier execution of the element, you can bend the legs at the knees and hold on to them when lifting. The main thing is to remember that it is not intensity that matters, but quality. Focus on the abdominal muscles.
Exercise 3.
Lie on your stomach. Arms extended forward. The press is tense. As you inhale, raise your legs and arms above the floor at a distance of about 20 cm and chat with them alternately, as if hitting the water or swimming. As you exhale, return to the starting position. Repeat 6 times.
Back
Pilates exercises for the back are of great importance. They relax or strengthen muscles, normalize blood circulation, relieve spasms and pain.
Exercise 1.
Sit on the floor. Group so that the spine takes the shape of the letter “C”. Pull the abdomen, grasp the legs with your hands. Catch the balance. Now, as you inhale, roll back and as you exhale, return to your starting position. Repeat 10 times.
Exercise 2.
Lie on your stomach. Lay your head on the floor by turning left. Get your hands behind your back. At the same time, the elbows stretch to the floor. If this position is uncomfortable, you can simply press your hands to your sides. Breathe in, bend your knees and pull the heels to the buttocks with three jerks. The feet are pulled over themselves. On the exhale, straighten your legs, slightly raising them above the floor. The shoulder blades are brought together as much as possible, hands stretch to the feet. The body takes the pose of the "boat". In this position, take a breath by repeating the first part of the exercise, only now turn your head to the right. The item must be performed 6 times.
Exercise 3.
Now you should stretch your back muscles. To do this, sit, stretch your legs in front of you. For stability, you can put a towel or a hard pillow under the buttocks. Pull the belly. The distance between the feet is approximately 80 cm. As you exhale, slowly lean forward. Stretch your arms in front of you. Legs slightly bent at the knees will facilitate the implementation of this element. Take a starting position when you inhale. Repeat 6 times.
Legs
To strengthen the muscles of the legs and make them more slender will also help basic exercises in Pilates. Their implementation does not cause difficulties. However, the development takes place at a deep level. So the results will be noticeable only a month later, subject to regular training.
Exercise 1.
Lie on your side. The stomach is pulled in, tense. Legs are straight and slightly forward. The torso is parallel to the floor without kinks. One arm is extended behind the head, and the other can rest against the floor for stability. The lower leg is a support, the upper one on inhalation, raise to the level of the thigh and make two jerks forward and pull back. Perform 10 swings on each side.
Exercise 2.
From the previous position (lying on your side), jerk your foot up. They should be performed on inspiration, and on exhalation, return to the starting position. At the same time, do not let the hips sway back and forth. Keep your stomach tense. The number of repetitions on each side is the same as in the previous exercise. And remember the mental concentration. Control your every move.
Exercise 3.
Without changing position, you can now work with your lower leg. To do this, do not relax the torso. Lift your upper leg at hip level. And lower the inspiration pull to it. Repeat 10 times. Bend your legs in front of you and rest a bit. Perform this exercise on the other side.
A complex approach
This type of exercise in Pilates for beginners affects all muscle groups. It is considered the most difficult. Performing it is not subject to every beginner, but you need to train your body, gradually increasing the load.
Exercise 1.
Take the position of “lying down” or “plank”. To facilitate the position, you can perform an exercise on the elbows. Try to stay longer in this position. Breathe smoothly, calmly. Control your back and stomach muscles. Do not let the lower back bend.
As you master the exercises in Pilates, you can complicate the "bar" alternating, short jerks upside down. Repeat 6-10 times on each side. After completing the element, kneel and exhale round the back. Feel your back muscles relax.
Exercise 2.
Sit on the floor. Pull your legs forward. Put your hands under the buttocks, palms forward. Keep your stomach tense. Now, with emphasis on the feet, lift the buttocks up (“back plate”). The body should form a straight line. Physically unprepared beginners can dwell on this. If the implementation of the element did not require special efforts, you can complicate it by alternately raising the legs upwards by 20-30 cm. Repeat 4 times on each side. The main thing is that the hips remain at the same level. After completing the item, sit on the floor and stretch slightly forward.
Pilates and weight loss
Pilates exercises are recommended for those who want to get rid of extra pounds. However, for high efficiency, in addition to its own weight, for the high-quality and deep study of problem areas, the use of special equipment is necessary. It includes an isotonic ring, a spinal corrector, rollers, balls, a balancing board , etc. It is clear that such a set of auxiliaries makes it very difficult to perform Pilates exercises at home.
If you stick only to the classic duo of the rug and your body, then the result will have to wait a little longer. However, practice itself does not imply a rate of burning fat, but normalization of metabolism due to muscle strengthening.
The best Pilates exercises for weight loss are considered “slats” (front and back), which are described above. There are other elements that have high efficiency.
Exercise 1.
Get on your feet. Feet shoulder width apart. Tighten the press. Keep your lower back straight, without arching or rounding. Hands relaxed lowered on the sides. Bend your knees slightly, while giving the pelvis a little forward. Slowly reach up. Watch your breath. It should be calm, chest. Hold this position for a few seconds and return to the starting position.
This Pilates exercise will help to tighten the muscles of the lower body, speed up blood circulation, and maintain the overall tone of the body.
Exercise 2.
Lie on the floor. Bend your legs, put your feet closer to the buttocks. Put your hands along the body with your palms down. As you exhale, lift your pelvis up. The body should form a kind of bridge with support on the feet and hands. On inspiration, return to the starting position. Repeat exercise 10 times.
This element effectively tightens the buttocks and strengthens the muscles of the arms and back.
Useful Tips
- Pilates should be practiced only in a good mood and well-being. If you get sick, just postpone your workout.
- Classes are recommended on an empty stomach or an hour after eating.
- Between Pilates exercises beginners need to take a break of one to two minutes.
Nutrition after training
Any physical training should go in combination with a specific nutrition program. Pilates is no exception. Although there are no special rules and diet. It is very important that the amount of food consumed corresponds to energy consumption. Natural products should also be preferred. Fruits, vegetables, nuts and dairy products are the foundation. And in no case do not load the stomach before bedtime and drink at least two liters of clean water per day. Then the best exercises, Pilates lessons will quickly give results and strengthen your body.