The famous set of health exercises that allow you to lose weight was developed by Joseph Pilates, and it got its name from him. Despite the fact that it is designed to use special, complex equipment, it is always possible to perform Pilates for beginners at home. In this case, only your own weight and small auxiliary loads are used, and for exercise you need a regular mat.
This technique involves certain physical activities that allow you to better know your own body and improve the condition of your joints and muscles. At the same time, it is important to observe rhythmic breathing, harmoniously combined with power movements. The specificity of the exercises completely eliminates injury during exercise; each technique is performed smoothly, slowly, and slowly.
Of course, you can master this technique with the help of an experienced instructor, but it is not particularly difficult to master it on your own.
The benefits of Pilates are as follows:
- exercises develop flexibility and make joints mobile;
- the muscles of the whole body are strengthened;
- immunity increases due to improved blood circulation and metabolic processes;
- normal respiratory function is stimulated;
- the body takes on ideal shape, fat deposits are removed, including in problem areas - on the stomach and sides.
By losing extra pounds, a person gets rid of many diseases and prevents their occurrence in the future.
Thanks to technically simple movements, people of different ages gradually strengthen and rejuvenate their body, eliminate headaches and back pain, become more resistant to stress, and correct their posture. The complex is also indicated for women during pregnancy, right up to the last months before childbirth.
Those who have just started training note an extraordinary surge of energy and strength after such classes. Fatigue is actually not felt. Concentration while performing gymnastics allows you to improve the condition of the nervous system, helps develop endurance and self-control.
Many people are interested in how to do Pilates, where to start, without any physical training? Just like everyone else, starting with the simplest exercises. All you need is desire and some free time.
Recommendations and rules for performing Pilates gymnastics
Those who decide to study at home need to understand some requirements well and take precautions. You should not exercise if you feel unwell - in such a situation it is better to postpone classes.
The rules for conducting lessons are as follows:
- Pilates at home for beginners involves breathing deeply, especially during the first movements. At the same time, you need to make sure that your abdominal muscles are tensed.
- If the exercises are performed on the back, the shoulders should be lowered. This way the breath becomes deeper and the chest is properly rounded.
- Spinal stretching should not be associated with pain and discomfort. Any unpleasant sensations indicate incorrect actions.
- To train the neck muscles and shoulder girdle, you need to keep your head straight, without tilting down.
In order to start classes, you will need a mat and regular, comfortable clothes. You can perform the techniques in thin socks or barefoot. An important condition is that you should start charging one and a half or two hours after eating.
Pilates for beginners at home
The primary tasks at the initial stage are to try to get rid of tension and focus on each exercise (on a specific area of the body being worked on). It is necessary to monitor your posture, keeping your spine straight and even.
Pilates for beginners at home goes well with the use of a hula hoop, exercises with a ball, and a fitball. For beginners, we can recommend online lessons or recording on a DVD to do the exercises as correctly as possible, at least at first. In the future, having understood the principle of training, it will be possible to do without additional help.
It is not necessary to do Pilates every day - it is enough to train three times a week, but they must be regular. Longer intervals between classes are undesirable, since it will take much longer to wait for a noticeable result.
Those who have set themselves the goal of losing weight using fitness gymnastics need to eat right, because exercise alone will not be enough to burn fat.
A light, balanced diet for Pilates exercises:
- Five meals a day. This helps speed up metabolic processes while maintaining a large supply of energy.
- On training days, it is important to eat fish products, boiled chicken, and greens. You can eat a couple of chicken eggs. Any cereals, nuts (no more than 100 g), fermented milk products and cereals for breakfast will help to fully replenish nutrients and provide the necessary energy for exercise.
- Fatty, spicy foods are strictly limited. You can cook dishes with olive oil (no more than one tablespoon per day).
- It is necessary to drink two liters of drinking water, preferably filtered.
Classes should be preceded by warm-up movements - for this you can walk around the room, jump, rub the muscles of your arms and legs with light movements towards yourself.
The complex designed for home implementation includes:
1. General exercises:
- to stretch the cervical spine - in a sitting position, pull your hands to your feet, your chest should be in line with your knees;
- fix the “birch tree” position for 15-20 seconds;
- alternately grasping each leg of the arm without bending in a lying position.
2. Exercises for the spine, pelvis, hips:
- lying on your back, place your arms on both sides of the body and do not lift them from the floor; touch the floor with your legs, alternately bending them at the knees and extending your toes;
- kneel down with your hands on the floor, leaning on your hands and toes, raise your knees 5-6 centimeters.
3. Leg exercises:
- lying on your left side, stretch out your left leg, at this time the right one is in a bent position, the left leg should be raised about 10-15 centimeters from the floor (to make it more difficult, use an additional load on the leg);
- lying on your back, the body should be raised into a bridge, without lifting your palms from the floor, in this position you alternately swing your legs, pull your toes towards you;
- lying on your side, swing your legs with an extended lift, one arm is bent at the elbow joint and the palm is on the floor.
4. Exercises for the back:
- lying on your stomach and keeping your legs together, your arms should be spread to the sides and you should lift your body to the waist;
- The same exercise can be performed while raising your arms, lifting your legs, as if taking off.
5. Exercises for arms:
- movements are made with dumbbells in hands, standing straight (legs together), circular movements away from you;
- legs together, weights in hands, legs bent at the knees, arms moving simultaneously, as if swinging back and forth on the rise.
6. Exercises for the muscles of the buttocks and thighs:
- in a pose on the side, the lower leg is bent at the knee joint, an elastic twine is attached to the thigh, the upper leg, threaded through a loop, moves backwards;
- in a lying position, the legs pressed against each other are raised at an angle of 90 degrees and make circular movements.
Repeat all movements from 5 to 10 times.
Pilates contraindications
We must not forget that this set of exercises is contraindicated for some, as it can cause complications of current diseases:
- Exercises are not recommended for various types of cancer;
- if there is any damage to bones, muscles and joints, classes cannot be performed;
- problems with the spinal column and its curvature are also a limitation to the implementation of the complex;
- if a person has mental disorders, it is better for him to consult a doctor before starting classes;
- It is undesirable to train during infectious and cold diseases.
Pilates for beginners at home is a safe technique that allows you, with a calm, measured rhythm of training, to achieve amazing results in terms of your figure and health. But at the same time, it is important to follow all the accompanying rules, as well as follow a diet that will help speed up the appearance of positive results.
If you want to become the owner of a slim, toned body and prefer fairly calm static exercises, then you should get acquainted with the Pilates system
Unfortunately, many people do not have enough time to regularly visit the gym. Therefore, sets of exercises that can be done at home without the use of sports equipment are very relevant. If you want to become the owner of a slender, toned body and prefer fairly calm, static exercises, then you should get acquainted with the Pilates system.
Piletes system: a little history
The system was developed by Joseph Pilates. Joseph was born at the end of the 19th century in Germany. Since childhood, he was very weak: the boy suffered from asthma and regularly suffered from infectious diseases. However, thanks to his perseverance and conscious attitude towards his own body, Pilates managed to overcome all ailments. Already at the age of 14, he developed his own set of exercises, which helped Joseph not only get rid of diseases, but also gain an athletic physique.
In 1926, Pilates migrated to the United States. There, his system instantly gained enormous popularity: men and women, businessmen and housewives, movie stars and show business figures practiced Pilates.
Advice!If you decide to exercise at home, make sure you wear comfortable clothing. It should not be too tight and impede movement. Loose shorts and a light T-shirt made from cotton fabric are perfect.
The main dogmas of Pilates
Like all other sets of exercises, the Pilates system involves stress on the human muscles. However, the uniqueness of the system is that this load is not dynamic, but static. All exercises are performed very smoothly, thereby minimizing the risk of injury. The main goal of the exercises is to learn to feel and control every muscle in your body.
Another pillar of the Pilates system is proper breathing. While performing the complex, you must carefully monitor each inhalation and exhalation, otherwise the system will not bring any results.
Awareness is also important: you need to fully focus on your own sensations and control every muscle that is used during the exercise.
Finally, you need to do the exercises regularly, at least three times a week. Only in this way will it be possible to strengthen the muscle frame and create the body of your dreams.
Who should do the Pilates system?
Classes are recommended for people who have never exercised before. Pilates is especially indicated for those who have any contraindications to intense exercise. In particular, the system can be used by people with painful joints.
Both young and old people can train. In the absence of medical contraindications, even pregnant women can perform the exercises.
Advice! Thoroughly ventilate the room in which you are going to perform the exercises.
System advantages
The main advantages of the Pilates system include the following:
- you can study at home at any time convenient for you;
- the system has virtually no contraindications;
- the lesson will take from 20 to 40 minutes, which is very important for busy people;
- during the exercises you will have the opportunity to work all the muscles, including the deep ones;
- thanks to exercises you can correct your posture;
- exercise speeds up metabolism;
- Pilates promotes the development of flexibility: many people who practice this system, after a few months of training, even manage to do the splits, which previously seemed almost impossible to them;
- The result will become noticeable after a couple of weeks of intense training.
Advice! Don't be distracted during your workout: ask people in your household not to disturb you and turn off your phone. Pilates requires complete concentration on your sensations!
Main disadvantages of the system
Of course, like any system, Pilates has some disadvantages. These include:
- the need to do exercises regularly, without skipping classes or postponing them for later. Unfortunately, not every person has high self-discipline. However, if you practice only once a week, you will not see results for a very long time;
- exercise is not very effective for losing excess weight. Weight may even increase slightly due to muscle growth;
- exercises must be performed in the correct way: if you make a mistake, the result of the training will be zero;
- It is necessary to concentrate completely on performing each exercise: creating conditions in which nothing distracts from the lesson is quite difficult.
Of course, these disadvantages are quite arbitrary, but they must be taken into account when choosing a system for home practice.
Advice! During exercise, do not make sudden movements. You risk injury or sprains!
What do you need to practice at home?
In addition, it is worth buying a special fitness mat. Many exercises are performed on the floor, so a mat will make the exercise more comfortable. You can find such a mat at any sports equipment store.
Some exercises are performed with a hoop or fitball.
Finally, you will need a chair: you will lean on it while performing
exercises.
Advice! If you do not have a special fitness mat, you can use regular travel foam.
Abdominal exercises
These exercises will help you get rid of fat deposits in the abdominal area and become the owner of strong, toned abs:
- Take the starting position: lie on your back, bend your knees and elbows. Raise your legs slightly, with your toes pointing forward. Exhale deeply, try to tighten your abdominal muscles as much as possible, and raise your legs at an angle of approximately 45 degrees. Arms should be extended along the body. Freeze in this position and count to 20. After this, relax, lie on the floor and take a breath;
- lie on the floor, bend your knees. Place your feet shoulder-width apart. Raise your arms to the ceiling, lower them along your body. You cannot put your hands on the floor: they must be suspended. Raise your head while keeping your shoulders on the floor. Tighten your abs, take a deep breath. You should feel how your abdominal muscles work: if you do the exercises correctly, they will tremble and burn. Count to 20, take the starting position;
- this exercise was borrowed from yoga. Get on all fours. Move your pelvis forward, tilt your head and round your back. Freeze in this position for a few seconds, taking a deep breath. Try to tighten your abdominal muscles as much as possible. As you exhale, take the starting position;
- This exercise is called "Boat". Sit on the floor, bend your knees and clasp your thighs with your hands. Take a deep breath, raise your legs so that they are parallel to the floor, keep your arms parallel to the floor. Hold this position for 15-20 seconds. If it's too difficult for you, you can shorten this time: hold on as long as you can.
Advice! Exercise barefoot or wearing thin socks. Sneakers are not required; on the contrary, they will get in the way.
Exercise for hips
This exercise is effective for strengthening the thighs, and also improves hip mobility and helps get rid of cellulite.
Lie on your back. Place one leg on the mat and extend the other up. Breathe in as deeply as you can. Feel the air entering your lungs. At the exit, lower the leg that is extended upward towards the opposite knee. It is important that the knee is not bent: otherwise the exercise will not be effective enough. You should lower your leg quite slowly. When your foot touches the floor, slowly return to the starting position. For each leg, the exercise is repeated at least 10 times, you can do several approaches.
Advice!You can perform exercises at least an hour after eating.
With the help of such simple exercises you can “discover” new muscles in yourself. Exercise to strengthen your back
Lie on your stomach, touching your forehead to the floor. Your arms should rest freely along your body. Exhale and lift your shoulders off the floor as high as you can. Hold this position for a couple of seconds and slowly lower your shoulders to the floor. You should feel your back muscles working.
Advice! If you are not feeling well, reschedule the class for another time. Pilates involves a fairly high load, which a body weakened by illness may not be able to withstand.
Hand exercises
Stand straight with your feet shoulder-width apart. Raise your arms in front of you parallel to the floor. Turn your arms palms up and move them behind your back as far as you can. Start making slow movements, trying to “connect” your hands behind your back. Your arms must remain parallel to the floor throughout the entire exercise! Count to 20, take the starting position.
During this exercise you will feel quite a lot of tension in the shoulder and forearm area. This is completely normal: the muscles should begin to “burn.” If you feel something like this, then you are doing everything right!
Advice! If during class you feel unwell, for example, you feel dizzy or have noise in your mind, stop immediately! Relax, lie down, drink some water. As a rule, unpleasant sensations appear in beginners who have never played sports before. As a rule, after some time the body adapts to the stress. If this does not happen, you should consult a doctor.
A set of exercises to strengthen your legs
For this exercise you will need a chair. Stand near the back of a chair, grab it with your hand. Spread your toes to the side, like ballerinas do. Start squatting slowly, trying to keep your knees in different directions. At the deepest point of the squat, pause and count to 20.
Slowly return to the starting position. The exercise is repeated from 5 to 10 times: it all depends on your level of physical fitness. Advanced fans of the Pilates system do a “pistol” while performing this exercise, that is, they keep one leg parallel to the floor.
Advice! Before you start working out at home, take a few classes at the fitness center. A professional instructor will help you understand how to perform the exercises.
The evolution of all living things is based on constant improvement to facilitate the survival of each specific species. If a species cannot adapt to the conditions of an aggressive environment, it disappears.
Man has followed the same path throughout the entire history of his development and formation on this planet. Our body is a perfect mechanism that can adapt to a very wide range of conditions.
However, the further human civilization developed, the more the importance of the effective functioning of the human body for its survival decreased. Today, a person does not necessarily need to be fast and strong to get food for himself.
As a result of this, as well as due to an increase in the level of comfort of life and the availability of food, most of humanity in the modern world suffers from problems associated with excess weight.
This state of affairs has caused the rapid development of dietetics and a wide variety of methods for losing weight, among which anyone can choose an activity to their liking.
Those who like intense movements choose active sports, and those who like smooth and calm exercises, during which every muscle of the body is felt, prefer calm methods.
We propose to talk about one of these methods, which over the years of its existence has gathered an entire army of fans. It's about about Pilates - a popular method for losing weight and maintaining excellent physical shape.
We will understand what Pilates is in fitness and how it is useful, whether you can do it at home, or is it better to visit a Pilates studio, how Pilates differs from yoga, and also consider a set of simple Pilates exercises for the back and other problem areas of the body.
History of Pilates
Pilates gymnastics was created at the beginning of the last century by Joseph Pilates, after whom it was named. Joseph Pilates himself was prompted to create an effective method for improving his body by his own health problems.
Since childhood, he was a very sick child who suffered from asthma and other serious diseases.
This state of affairs did not suit young Pilates, and, while still a very young child, he began to study anatomy and other sciences, trying to find a way to heal and improve his body.
Thanks to his natural resourcefulness and determination, as well as incredible willpower, by the age of 14, thanks to his own training system, he completely got rid of all his illnesses and formed a strong, beautiful and strong body.
In the 20s of the twentieth century, Pilates emigrated to the USA, where his system quickly gained incredible popularity. In our country, Pilates became widespread only in the 90s of the last century, and today this type of fitness occupies a strong position among other fitness areas in Russia.
Basic principles of Pilates
Pilates is a set of gymnastic exercises which is performed at a leisurely pace, includes a consistent load on all muscle groups, and is also accompanied by active breathing.
Such loads, provided they are regular, lead to significant development of all physical conditions of the body.
The basic principle of Pilates, which allows the body to get rid of excess weight is in accelerating metabolism through exercise. Also, fat deposits are burned due to the active saturation of all body cells with oxygen.
This symbiosis allows effectively remove all harmful substances from the body, and also use the energy that is produced when fat tissue is destroyed.
Pilates is suitable for men and women of any age and level of health, and has virtually no contraindications. In medicine, Pilates has long been actively used for rehabilitation after severe spinal injuries, osteochondrosis or other problems with the musculoskeletal system.
Pilates also allows you to correct your figure in the right places, achieving ideal body proportions.
Pilates differs from other similar weight loss systems in the complexity of its effect on the body - each exercise is aimed at qualitatively working out the maximum number of muscle groups.
Each movement continues the previous one and flows into the next, which allows you to develop concentration and control over your own body.
Advantages and disadvantages of the complex
Pilates has a number of undeniable advantages:
Despite its impressive benefits, Pilates is practically free of disadvantages, and, moreover, has very few contraindications.
You should not do Pilates if:
- You are sick with acute respiratory infections or the flu, and your temperature is above 37.5.
- You have injuries that have not fully healed (fractures, dislocations, etc.).
- Your chronic diseases have worsened or inflammatory processes have begun.
- You are susceptible to nervous system disorders that do not allow you to effectively control your body.
- You may experience sudden internal bleeding.
Pilates rules for beginners
To achieve the desired effectiveness of Pilates classes, you must strictly adhere to the following rules:
You can find out the effectiveness of the Pilates system and reviews about it using our article “Pilates for weight loss - discussion and reviews.”
Pilates exercises for beginners at home
Before starting a Pilates class, like before any other workout, you need to do a good warm-up. This will help avoid unnecessary injuries, and will also serve to master the basic Pilates techniques - breathing, correct abdominal contractions and focusing on one area of the body.
The following exercises are performed as a warm-up:
After warming up, you can begin performing the actual Pilates exercises. Please note that each exercise must be performed 13-15 times. Let's look at the basic Pilates exercises in pictures that can be performed without a trainer.
boat
Exercise start position: sit on the floor, bend your knees, clasp your thighs with your hands. Then lift your shins off the floor so that they are parallel to it.
Stay in this state for 10 seconds, concentrating your attention on breathing and working your abdominal muscles. Take a smooth breath. As you exhale, round your back, lean back a little and draw in your stomach as much as possible.
On the next inhalation, return to the starting position.
Plank
Exercise start position: stand in a supine position lying on your forearms. Your feet should be brought together, your pelvis should be perpendicular to the surface of the ground, and your whole body should be straight, without bending.
Take a smooth breath. At the same time as you exhale, raise your hips and lower your head, and on the next inhalation, return to the position at which you started the exercise.
Exercise "Hundred" in Pilates
Exercise start position: Take a lying position, bend your legs at the knees and hip joints so that your shins are parallel to the floor. As you exhale, lift your head and upper body, stretch your arms along the floor, bend your knees. As you inhale, return to the starting position.
Cross movements
Exercise start position: Lie down on the mat and raise your legs bent so that your shins are parallel to the ground. Keep your hands behind your head and your elbows out to the sides. While in this position, while inhaling, draw in your stomach, lift your head and upper body to the shoulder blades.
As you exhale, twist your upper torso to the left while simultaneously straightening your right leg at an acute angle to the floor. As you inhale, return to the position you started the exercise and repeat the movement to the right.
Mahi
Exercise start position: stand in a position lying on your palms. Your feet should be brought together and your whole body should be straightened in one line. Inhale while simultaneously lifting one leg up. With an exhalation, return your leg to the starting position, and with the next inhalation, lift the other leg.
Back extension
Exercise start position: Lie on your stomach, stretch out completely. The head lies with the forehead on the mat, the arms are located along the body. Take a smooth breath. At the same time as you exhale, lift your head and upper torso off the mat. With a subsequent inhalation, return to the starting position of the exercise.
Pilates for pregnant women
Pilates classes during pregnancy have a positive effect on its course. However, before you start doing it, you need Be sure to consult your doctor.
As in the usual version, expectant mothers begin Pilates classes with a warm-up. It, like the entire workout, is lightweight and consists of the following exercises:
- Stand straight, spread your legs shoulder-width apart, arms hang along your body. Take a smooth deep breath, filling the diaphragm with air first and then the stomach.
- Stretch your neck by turning your head to the sides without throwing it back.
- Take a position similar to the first warm-up exercise. Take deep, smooth breaths, while simultaneously spreading your arms to the sides, and upon exiting, return them to the starting position.
A set of exercises for pregnant women
In most cases, Pilates exercises for expectant mothers are performed in a standing position on all fours, which helps relieve back pain and promotes the natural position of the fetus. Let's look at a few simple Pilates exercises for pregnant women with photos.
Cat
Exercise start position: Get on all fours, rest your palms on the mat. Inhale smoothly, and at the same time arch your spine upward, and as you exhale, return to the starting position. Take 6-8 breaths.
Saw
Exercise start position: sit on the mat, spread your limbs to the sides. As you inhale, turn your body to the side, and as you exhale, return to the position at which you started the exercise. Make 5 turns in each direction.
Slide
Exercise start position: Take a lying position, keep your knees at an angle, feet flat on the floor. As you inhale, lift your pelvis until it is aligned with your torso. As you exhale, return to the starting position of the exercise. Do 6 lifts.
Abductions of legs and arms
Exercise start position: get on all fours, rest your palms on the floor. As you inhale, move your right leg back and up so that it is parallel to the floor.
At the same time, extend your left arm so that it is also parallel to the floor. As you exhale, return to the starting position of the exercise, and then inhale, repeat the same movements with the other leg and arm.
Swing your legs
Exercise start position: lying on your side, legs extended. While inhaling, lift one leg and make 4-5 short swings and circular rotations. As you exhale, return to the starting position of the exercise. Do the exercise 5 times on each leg.
If you want to learn the technique of performing exercises, as well as be trained in the Pilates method, pay attention to our article “Pilates for beginners - video lessons.”
Joseph Pilates method when used correctly and regularly will save you from many health problems, including excess weight. The effectiveness of Pilates has been proven by millions of people around the world who improve their body in just 10 minutes a day.
Do you practice Pilates? Which type do you prefer - stretching or power Pilates? How do you feel about the idea of exercising at home? Share your thoughts with us in the comments!
Pilates is a special type of gymnastics aimed at rehabilitating and strengthening the spine, developing strength, strengthening muscles while maximizing lengthening of the body. This system was first developed by the German Joseph Hubert Pilates, thanks to which he himself overcame asthma, rheumatism and other diseases.
The main advantage of Pilates is that it is suitable for absolutely all ages, does not require serious sports training, and Pilates is convenient for beginners to practice at home.
You should enjoy this type of fitness if you are looking for a non-aggressive form of simple but effective sports exercises.
But for those who want to achieve relief and gain weight, we still recommend paying attention to exercises aimed directly at the muscle group that needs to be worked out.
- , will help not only create a beautiful relief, but also make your arms slimmer;
- a new set of exercises will help;
- read how to lose weight in 20 minutes a day;
- , weight loss and elasticity.
Features of Pilates
Pilates is a smooth and leisurely exercise where breathing plays an important role.
What to do Pilates in?
Before starting classes, choose clothes that are comfortable and free to move. It should be tight, but not constrain the body.
It is better not to wear baggy T-shirts and T-shirts - you will need to control how correctly all elements of the movements are performed.
If the floor is warm, practice barefoot or in socks. Shoes will only interfere with the participation of the feet and warm-up. It is advisable to conduct training on a soft sports mat that is quite spacious and comfortable.
How to breathe correctly?
Breathing is very important when doing Pilates at home. Maintain calm and rhythmic breathing, inhaling through your nostrils and exhaling through your mouth. Keep your stomach pulled in, inhale with your sternum, but without arching it like a wheel. The chest is straight when inhaling and when arms are raised. Don't overexert your ribs. Inhale and exhale the air fully so that your lungs are as saturated with oxygen as possible.
You will immediately know that you have mastered this type of breathing if your back seems to swell as you inhale.
Where to start and what to remember
To get into the right frame of mind, free yourself from depressing extraneous thoughts and fully concentrate on the exercises, turn on soothing, calm music.
The workout begins with a traditional warm-up so that the muscles warm up and the ligaments are prepared for subsequent loads.
Parts of the body are warmed up from top to bottom, that is, from the head.
First, the muscles of the neck are warmed up, then the shoulder girdle, and then down to the rest of the sections.
In almost all exercises, the main thing is to stretch the body from crown to tailbone and maintain the natural curve of the spine - this is the key stance.
There is no need to stretch your chin or raise your shoulders. Stretch your head up, feeling the ridge line straighten.
Feet are shoulder-width apart and toes pointed apart. The front of the thigh and knees are moderately relaxed.
The shoulder blades are pressed closely to the ribs and slightly lowered - this will relieve pressure on the muscles of the neck and upper back.
The space between the floor and your lower back is the width of your palm when you lie on your back. The lower back should not arch in an unnatural way. Only when you bend your knees and lift them above the floor does your lower back touch the entire surface of the floor.
Pilates exercises for beginners
Pilates for beginners at home is effective for working all muscle groups. Below is the order and principles of performing the exercises to ensure maximum effect for a full-body workout.
Plank
- Lower yourself to the floor, as if you were doing push-ups, with your hands on the floor, keeping your palms shoulder-width apart;
- the legs rest on the toes, and they should not extend beyond the pelvis;
- keep your shoulder blades, abdominal and buttock muscles slightly tense.
You are doing everything correctly if your back is straight and your body resembles a straight plank.
Stay in this position for no more than 40 seconds, relax briefly, let your muscles rest, then repeat the steps 2-3 times.
The plank will help you engage all muscle groups.
Spinal twist
- Take the starting position, completely relax your arms;
- do not forget: the stomach is always retracted;
- imagine that you are stuck to the wall and are trying to unstick the spine one vertebrae at a time, starting with the cervical ones;
- slowly lower your head down, touch your chest with your chin, continue to “twist” your spine forward until you lean your whole body down, touching your hands to the floor.
Now reverse the whole process, slowly returning to the original position.
To twist the spine, 3-4 repetitions are enough.
Press crunch
- Take a basic stance lying on the floor;
- arms are extended along the body and slowly rise along with a smooth movement of the back;
- begin to lift yourself from the floor with the crown of your head, then with your thoracic region, and finally with your lumbar region;
- Without making pauses or sudden movements, straighten your spine as soon as you reach your toes with your hands.
Return to the starting position at the same speed. Repeat the task 4-6 times.
Crisscross
- Lie comfortably on your back with your palms under your head;
- elbows look to the sides;
- then, with a smooth movement, pull your knees towards you, bending your legs and keeping your calves parallel to the floor;
- while inhaling, lift your shoulders and crown;
- exhaling, straighten your left leg and turn your whole body to the right side, without lifting your lower back from the floor;
- Without changing the elevated position, while inhaling, turn back and exhale.
With another inhalation, do the exercise again, but in the opposite direction and with the other leg.
Repeat 4-6 times.
Swing your legs
- Taking a basic stance, lie on your right side;
- then slowly lift your left leg, keeping it as straight as possible. If you feel uncomfortable, place your hands on the floor;
- then lower your leg within ten seconds;
- The leg swings are done for no more than a minute, after which you lie down on the other side and repeat the exercise in a mirror manner.
If the exercise is easy, repeat it 2 more times.
Table
- The initial stance is on all fours, resting on your knees and palms on the floor;
- keep your back straight so that the pose resembles a table;
- then raise your left arm, extending it straight in front of you;
- hold your balance for 30-40 seconds, then return to the starting position and relax;
- then extend your right arm in the same way.
Dedicate the final part of the exercise to stretching your legs using the same principle, leaning on one leg and arms. Once you are securely standing in this position, try lifting your left leg and right arm in the table position, and then alternate between them.
Boat
- Taking a relaxed sitting position, bend your legs hip-width apart and clasp your thighs with your palms directly under your knees;
- begin to straighten your spine and at the same time raise your ankles parallel to the floor;
- Freeze for 3-6 seconds, continuing your measured breathing;
- take a deep breath and lean back slightly, rounding your spine;
- do not lower your feet to the floor, maintaining the “boat” pose.
Once you return to the starting position, repeat the “boat” 3-5 times.
All exercises in Pilates help to lose weight, correct posture, and develop body flexibility. The main thing is to choose the optimal combination of basic exercises for yourself and gradually increase the load.
Basic Pilates training and combinations
Conventionally, exercises are divided according to the principle of the initial position. Perform them sequentially in a standing position, then lying down, and then move on to the side ones. When training at home, at the initial stage, you yourself will have to alternate types of loads and monitor the duration of the breaks between exercises - in Pilates they are very short.
Make all movements smoothly, without harshness, taking care of your spine and muscles. Constantly control your breathing and maintain a straight back with a natural S-shaped curve of the spine.
When should you refrain from exercising?
If you are sick or have just suffered a serious injury, give your body a couple of weeks or months to fully recover so that the exercise does not cause further harm. Just in case, consult a specialist and trainer so that they can help you determine the optimal level of load.
If you carry out regular training, the first positive results will be noticeable after 1-2 months and even earlier if you follow a special diet.
- 6 times;
- can also be applied.
Pilates is a new direction that combines elements of fitness, gymnastics and yoga. The founder of the method is a physical therapist from Germany, Joseph Pilates. Exercises help strengthen the muscles of the body and develop flexibility of the spine.
The technique is popular all over the world, this is explained by the fact that simple exercises can be performed independently at home, regardless of the level of physical fitness. Pilates has a general strengthening effect, Regular training makes a person flexible, flexible, and resilient.
Features of Pilates
The universal exercise system has the following differences:
Pilates allows you to strengthen and stretch your muscles.
The technique is focused on high-quality execution of exercises with a small number of repetitions. When performed correctly, even small muscles are involved.
Smooth, soft movements make Pilates the least traumatic sport.
Each program is designed so that all muscle groups are involved.
Pilates is an effective type of exercise that helps get rid of cellulite and make your body slim and beautiful.
Pilates video lesson for beginners
Exercises for beginners at home
- Bridge on the shoulders
- Side leg swing
- Torso twisting
- Mermaid
Sotka
The muscles of the neck, upper and lower extremities, and hips are involved.
I.P. - lying on your back, arms extended along the body. You need to raise your legs so that your knees do not bend, pull your toes forward. Raise your head and upper back (do not lift your lower back off the floor), look at your stomach. The head is level, the chin does not lie on the chest.
Raise your hands above the floor, a little higher. Make springy movements with your hands up and down without touching the floor surface, while the swing is very small. Move only your arms, your body remains motionless. It is important to breathe correctly: inhalations and exhalations are short, superficial, 5 times in a row. The number of sets is 10, for a total of 100 inhalations and exhalations. Your legs can be slightly bent at the knees.
I.P. - lying on your back, lower limbs extended and connected, bending your right leg, hug and press it to your chest. Raise your upper back, do not lift your lower back off the surface, and tighten your abdominal muscles. At the same time, raise your left leg so that its angle is 30 degrees. Stay in this position for 12 seconds.
Simultaneous leg stretching
I.P. - lying on your back, bend your lower limbs, clasp your ankles with your hands. As you exhale, straighten your lower limbs so that they form an angle of 45 degrees, while simultaneously extending your upper limbs in the opposite direction. As you inhale, return to the starting position, while moving your hands along the floor. Number of repetitions - 12 times.
Corner
Stretching the back, gluteal, thigh and abdominal muscles.
Lie on your back, raise your lower limbs at an angle of 45°, arms extended behind your head, do not raise your tailbone. As you inhale, raise your body, stretch your arms toward your legs, and stay in this position. Number of repetitions - 5 times.
Spinal muscle strain
I.P. - sitting on the buttocks, the spine is straight, the legs are slightly spread and extended (you can bend them slightly), the toes are pulled towards you, the arms are pulled forward, the head is lowered. As you inhale, draw in your abdominal muscles and pull your head toward the ceiling, stretching your spinal column. As you exhale, lower your head to your chest and bend your torso forward. Repeat 7 times.
at the wall
The back and thigh muscles work. Stand against the wall, press your back against it, stretch your legs slightly forward. As you inhale, slowly squat down so that your legs form a 90° angle and extend your arms forward. Repeat 6 times.
Swing your legs while lying on your side
Lie on your back with your spine straight. Hold your head with your lower hand, and rest your upper hand on the floor surface. Straighten your legs, smoothly raise and lower your top leg. Legs straight, body motionless. The number of repetitions is 10 times for each side.
You need to lie on your back, stretch your arms along your body, and bend your legs. Then you should raise the pelvis using only. Lock yourself in this position. When inhaling, you need to raise your lower limb and hold for 5-10 seconds. As you exhale, lower your leg. Repeat 6 times for each limb.
The exercise is suitable for the buttocks, thighs, back, and abdomen.
Get on your knees, lean on your lower arm, put your upper arm behind your head, your elbow stretches up, your abdominal muscles are tense. Smoothly lift your upper limb parallel to the floor surface. Fix your pelvis so that it does not move. Swing the limb 6 times in each direction (back and forth), turn to the other side, repeat.
strengthening the press.
Sit on your pelvis, spine straight, legs bent and slightly apart. The upper limbs are spread apart, while trying to move the shoulder blades. As you inhale, tighten your abs, pull your head toward the ceiling, and lower your shoulders. As you exhale, turn your body to the left, then to the right. Repeat 6 times for each side.
The muscles of the body are stretched, the back, stomach, and upper limbs are trained.
Rest on your left thigh, bend your lower limbs. Rest your left hand on the surface, your right hand on your side. Smoothly raise your torso, then you need to extend your right arm up and raise your hips a little higher. Repeat 5 times.
Advantages and disadvantages of the technique
Positive effects of Pilates:
- strengthening and increasing muscle tone, improving the health of the spine;
- respiratory tract development;
- plasticity, gracefulness of movements;
- posture correction, prevention of back pain;
- weight loss, body restoration;
- strengthening the nervous system, developing positive thinking;
- low risk of injury, suitable for all age categories;
- self-control and the ability to relax.
Pilates has negative sides. For example, when drawing up a training program, it is necessary to take into account the trauma ailments that a person has experienced so that a relapse does not occur.
Increase the load gradually, otherwise stretch marks or severe tears of muscle fibers may occur.
Pilates will be effective only when a person understands what is happening to his body at the time of performing the exercise, and strictly follows the trainer’s recommendations.
Indications and contraindications
The main purpose of Pilates is recovery from diseases or injuries of the muscular frame or musculoskeletal system.
Using this technique, primary osteoarthritis and osteoporosis can be prevented.
Pilates can be practiced in the initial stages of scoliosis, but only under the supervision of a doctor and trainer. They will select exercises to strengthen the muscle corset without putting stress on the spinal column. The same applies to people with intervertebral hernia.
The technique will ease the suffering of people who suffer from migraines; exercises help relieve pain and prevent attacks. This sport is suitable for children, teenagers and people over 40 years old.
Pilates is necessary for those who lead a sedentary lifestyle, teenagers during the period of hormonal growth, to prevent fatigue and mood swings.
Main contraindications:
- infectious diseases, colds, fever up to 38°, due to lack of coordination there is a risk of injury;
- Skeletal tumors provoke fractures and the development of the disease;
- injuries to bones, muscles and ligaments that are not fully treated (relapse may occur);
- curvature of the spine, grade 3 foot deformity, various injuries to the spinal column;
- mental disorders threaten to impair coordination of movements;
- predisposition to bleeding.
A full medical examination is required before classes.
Pilates rules
Concentrate on the exercise which you perform, monitor the load, the intensity of muscle tension, do not think about anything unnecessary.
Breathe correctly You need to inhale through your nose and exhale through your mouth, while keeping your abdominal muscles tense. The lower part of the lungs is active, you need to breathe deeply, it’s hard, but over time everything will work out.
The back is always straight The upper part of the head reaches towards the ceiling, the lower spine is drawn in, and the shoulder blades are straightened. The abdominal muscles are tense.
Perform the exercises efficiently even if there are fewer repetitions.
Think of Pilates as a dance move smoothly, breathe deeply, try to relax and enjoy yourself.
In some cases exercises must be visualized.
Learn to control different muscle groups.
Exercise regularly.