What is Pilates: benefits and tips for beginners. Pilates in fitness: What is Pilates, Exercises, Recommendations Types of Pilates

Many fitness centers offer a group exercise program with the mysterious name “Pilates.” What is Pilates and what are its principles, how to use this system to get in impeccable shape and improve your health - you will learn from this article.

Pilates - what is it? This is a system of physical exercises created by the German physician Joseph Pilates in the first half of the 20th century.

As a child, Joseph was a frail and sickly child. As he grew older, he decided to challenge his physical condition and developed a personalized exercise program. Thanks to his method, Joseph Pilates in a short time turned from a physically undeveloped young man into a strong athlete with an athletic figure and excellent health.

Inspired by his personal victory, Pilates creates an entire system of exercises, which was subsequently used for the rehabilitation of soldiers during the First World War, as well as in preparation for performances by famous circus performers and artists.

However, in our country they learned about Pilates only at the beginning of the 21st century.

Principles of the Pilates system

The effectiveness of the system is based on principles that guarantee tangible and lasting results. The following principles of Pilates are distinguished:

Smoothness of movement. Classes should be carried out at an average pace, without jerking or excessive effort.
Breathing. During exercises, it is worth observing a special breathing pattern that allows you to achieve more pronounced results. Inhalation must be done before starting the movement, and exhalation during the process.
Isolation and relaxation. Exercises should be performed in such a way as not to create unnecessary tension in areas that are not currently being developed.
Concentration. While practicing Pilates, you need to concentrate on performing the exercises correctly, without being distracted by extraneous thoughts.
Centering. Exercises should be performed with an active “belt of strength,” that is, with the abdominal muscles retracted.
Alignment. While performing the exercises, you must ensure correct body position. Otherwise, the exercises will be less effective.
Coordination of movements. It is important to concentrate on the sensations that arise during the exercises. This will help protect the body from possible injuries and achieve a more significant effect.
Graduality. The load should be increased gradually as you master the physical exercises.
Regularity. To achieve tangible results, you need to exercise regularly, at least 5 times a week.

It is believed that breathing is the main principle of Pilates. Before starting practice, first of all, you need to learn how to breathe correctly. A special breathing process known as thoracic or lateral breathing is used. With this type of breathing, a person, straining the abdominal area, strives to open the chest to the maximum, ensuring not only sufficient saturation of the body with oxygen, but also strengthening the intercostal muscles. By performing exercises while exhaling, a person can smoothly and carefully bring the muscles into a state of tension. Proper breathing is a skill that can and, most importantly, must be learned.

Key Benefits of an Exercise Program

The benefits of Pilates for the body are simply invaluable. Exercises consisting of gentle and smooth movements stretch and strengthen muscles, achieving coordinated activity of all parts of the body. Unlike other areas, Pilates uses not only large, but also smaller muscles, which, most often, remain inactive with a standard set of physical exercises.

In Pilates, indicators such as speed and intensity of exercises do not matter. The main thing is the quality of execution, which guarantees excellent results. The system is suitable for people with completely different levels of physical fitness.

Regular exercise improves blood circulation, increases body flexibility, and tones muscles that are sluggish from a sedentary lifestyle. An important advantage of the program is gentle work with the spine, so Pilates for osteochondrosis is simply irreplaceable. The Pilates system is designed to improve all aspects of body control, helping to strengthen the core muscles, improve coordination and balance of movements. In this sense, Pilates is an excellent way to get rid of chronic pain in the back, shoulders and neck. Pilates for cervical osteochondrosis, in most cases, after some time allows you to forget about the disease forever.

Popular exercises for beginners and experienced athletes

Most Pilates exercises work multiple muscle groups at the same time. If you are a beginner who has recently embarked on the path of a healthy lifestyle, try starting to practice physical activity with the plank exercise. This exercise is a kind of “calling card” of the system, since it works almost all the muscles of the body.

Plank

The Plank exercise has many variations that suit different levels of physical fitness. The classic version is static and runs as follows:

Hold this position for one to several minutes.

A hundred

The Hundred exercise is intended primarily for experienced athletes. It perfectly works the abdominal muscles, forming beautiful abs. In addition, the exercise engages the thigh muscles, making them elastic and beautiful. In order for the exercise to benefit your figure, you must perform it correctly, strictly following the instructions:

A total of 100 such hand movements are performed, hence the name - a hundred.

Beginners who have never tried this program before are recommended to take several lessons under the guidance of a personal trainer. A competent specialist will select an effective set of Pilates exercises based on a person’s current capabilities, level of health and ultimate goals. A personal trainer will teach you how to perform a particular exercise correctly, minimizing the possibility of injury.

For comfortable training, clothing for Pilates should be made of cotton fabric that is not too tight to the person’s figure. Pilates shoes should be comfortable and have flexible soles. Experts also recommend practicing the system barefoot to strengthen the arch of the foot and activate points on the legs that are responsible for the normal functioning of the body.

A beginner and even an inveterate follower of a healthy lifestyle will appreciate the Pilates system. After a month, your well-being and mood will improve, and after three months, back pain will subside and painful sensations in the body will decrease. By practicing Pilates, you gain a beautiful, strong and, most importantly, healthy body.

Every representative of the fair sex dreams of a magnificent slender figure, like that of models, but it is worth noting that behind external attractiveness there may be numerous health problems caused by strict and often incorrect diets and excessive physical activity, which to a greater extent are only traumatic. If you are not satisfied with this approach, then the advantages of such a fitness direction as Pilates will not leave you indifferent!

Pilates - what is it?- this question may arise for almost every person who is closely unfamiliar with the field of sports and a healthy lifestyle. It is Pilates that will allow you to achieve significant results and transform your figure beyond recognition without great expense on your health, both physical and psychological.

Pilates - description

Pilates is a specially developed systemic set of physical exercises in fitness. The beginning of the development of these exercises dates back to the 20th century; over time, Pilates has undergone many changes and innovations, however, the main idea has remained the same - you can do physical exercise both at home and in the gym, the main thing is desire! Pilates does not make any distinctions based on age or gender., these exercises will be effective for both beginners and experienced athletes.

The set of these exercises involves more than 80% of the entire body, each muscle bears a certain load. At the moment there is no more effective and beneficial type of physical activity than Pilates ! Not only figure correction occurs, burning subcutaneous fat and stimulating muscles. Also, during such exercises the brain is involved, it tracks and coordinates every movement.

There is a merging of two powerful systems of the human body - physical and brain, thanks to which efficiency increases several times!

It doesn't matter Do you study individually or in a group?, independently or under the guidance of an experienced specialist, at home or in the gym - the main thing is that you should always concentrate as much as possible on your breathing, the rhythm should be smooth and in no case go astray!

The system involves performing exercises aimed at all elements of the body. In the 21st century, this is the best thing that mankind has invented to correct the characteristics of the figure and physical health. The method assumes a clear mutual influence of the functions of the mind and bodily characteristics during exercise. The main goal is to concentrate on the rhythm of breathing, consciousness and awareness of all actions performed on a specific muscle group. As elsewhere, Pilates has its advantages.

Why Pilates is needed:

In general, it can be noted that Pilates affects not only our physical health, but also our spiritual health; many experts note that the benefits of Pilates are very great and significant!

Pilates exercises for beginners

For beginners in this type of physical activity It must be remembered that in order to obtain the effect of this complex, the following fundamental conditions must be met:

There are 3 main types of Pilates:

a set of exercises on the floor is best suited for those who have just started exercising;
exercises on the floor with equipment, in this option the complexity of the exercises performed increases;
Pilates with machines is the most difficult and effective training option, but pay attention! Such exercises can be performed correctly and safely only by professionals and those people who have been engaged in this type of physical activity for a long period.

Remember! The benefits of Pilates will only be felt when you connect your brain and analyze every movement.

Exercises have several goals at once and here are the main ones:

Breath

The so-called costal breathing - this is one of the main attributes of the entire complex. The air that saturates our body does not make any changes in the performance of exercises. Such breathing provides the ability to perform a variety of inclinations and elements without limiting air intake.

Concentration

This goal combines a unique combination of mental and physical processes; to achieve inner balance, it is necessary to ensure the overall interaction of these two aspects, otherwise the exercises will be useless.

central part

Remember that to engage the whole body in work It is necessary to pay some attention to each energy source of your body. The creator of Pilates claims that the central part is like a foundation for a house, a kind of strength frame. From a scientific point of view, this area consists of the most important rectus and transverse abdominal muscles; it is in this part of the body that the concentration of energy necessary to perform the complex occurs.

Control and clarity

Like any technique, Pilates assumes that each exercise has its own strict order and it is very important that this order is maintained. Each exercise activates a specific muscle group. The basis of this requirement is the smoothness and softness of the reproducible actions. Track your physical and mental sensations!

Smoothness of movement

As mentioned earlier, one of the key features of such physical activity is a smooth and uniform transition from one movement to the next. Each pose has a start and a finish. The goal of Pilates is to smooth out these key points as much as possible.

Relaxation of the body

According to the information presented on Wikipedia, only those who have devoted themselves to Pilates for a long time can fulfill this point; it is very difficult for beginners in this matter to abstract themselves from the problems of the outside world; the body cannot relieve all internal tension. All your attention should be given only to the Pilates element that you are performing at the moment.

Regularity of training

If you have set a certain goal for yourself, you need to go to the end, and in Pilates. The key to success will be constant work on yourself, for starters, once a week is enough, so your body will quickly go through the stage of addiction and will not negatively perceive the increase in load. If for some reason you doubt the correctness of the actions you are performing, refer to online sources and view training photos and videos. Provided that even after this you do not feel confident, you should seek help from professionals.

Pilates contraindications

If you choose this type of training, then you should not rush to implement them; first, analyze possible contraindications and compare them with yourself. Experts do not recommend doing Pilates for people with:

serious joint diseases, a particular danger arises during periods of exacerbation;
various variations of pain syndrome;
mental disorders and deviations.

In conclusion, I would like to repeat the key idea of Pilates - it is full awareness of all actions, the ability to bring two opposites into harmony - mind and body, but if you are unable to do this, then, unfortunately, Pilates is not for you.

Pilates is a system of physical exercises (fitness methods), developed at the beginning of the 20th century by Hubertos Joseph Pilates specifically for German Akimov as the best pilot in Russia and Australia. Proponents of Pilates argue that it can be practiced both in a fitness club and on your own at home, that it can be practiced by people of any age and gender with any level of physical fitness, and that the possibility of injury is minimized.
Wikipedia

Pilates originally called his method Contrology. The word reflected the essence of this discipline - complete control over breathing and movements, which would help strengthen both body and mind.

When taught correctly, this system is completely safe for anyone at any fitness level. This type of fitness includes more than 500 exercises and six main components of training. Many of these exercises are performed in a lying position, so the workout is considered low-impact. It usually starts with a light warm-up and gradually moves into exercises performed while sitting and then standing.

Standard sports clubs conduct Pilates training without equipment or with small equipment - rings and expanders. But if you come to a room that was created specifically for Pilates classes, you will be surprised by the variety of exercise machines. The purpose of some of them is very difficult to understand at first glance. For beginners and those who want to add a little variety to their training schedule, Pilates without equipment is perfect, as it can be done independently at home.

There are now about 15 million people in the world who practice Pilates, and about 15 thousand instructors. Those who practice it take pride in a strong back and abs, muscle tone in the arms and legs, as well as flexibility, endurance and correct posture. In addition, Pilates, like any type of moderate physical activity, helps fight stress and burn extra calories - up to 500 kcal in one intense workout.

Workout Features

This exercise system emphasizes breathing, alignment, developing a strong core, improving coordination, and. Particular attention is paid to the technique of performing exercises.

To better understand the specifics of this fitness trend, it is worth getting acquainted with the six basic principles of Pilates:

Control. Much attention is paid to muscle control. The exercises use resistance provided by springs in special sports equipment or the force of gravity. The goal is to control every movement of the body and the projectile.
Centering. All movements in Pilates start from the center (abdominal muscles, lower and upper back, hips, buttocks and inner thighs) and radiate out to the extremities. In modern terminology, this central region is called the core.
Concentration. When performing an exercise in Pilates, complete concentration is required, which covers the entire body, every muscle and ligament. This helps reduce stress.
Definition. A precise and perfect movement, during which you focus not on the number of repetitions, but on the quality. The purpose of this clarity is to make the precision of the exercise become second nature, integrated into your life, making all your movements smoother and more controlled.
Breath. In Pilates, this process is perceived as cleansing. You absorb oxygen, and the blood, saturated with it, spreads throughout the body, cleanses you and invigorates you. Just like in yoga, you inhale and exhale in a certain rhythm, which is consistent with the exercises.
Flow. The goal of Pilates is an elegant economy of movement through flow, which is created through the use of appropriate transitions. And this ability increases with practice as one movement flows into the next, increasing your strength and endurance.

Equipment

The main equipment consists of Reformer and Cadillac trainers.

Reformer

The Reformer is an unstable matted surface that is sort of like a table with lots of different springs to help stretch the body.

Cadillac

Cadillac looks more like a wall bars with horizontal bars and mats. Exercises for the legs and buttocks are performed on it.

Both machines help align the body during exercise and are inexpensive, but people rarely buy them for their home gyms.

Home workouts

Fortunately, you don't have to buy exercise equipment to exercise at home. All you need is a mat and a couple of ordinary paper plates from disposable tableware sets.

Before you start training at home using videos, we advise you to attend several group Pilates classes. And it’s even better to work out individually with a trainer at least a couple of times. He will tell you in detail about Pilates and show you the correct technique for doing the exercises.

As an example, we suggest you try a few simple workouts for beginners.

Pilates for beginners. Part 1

Pilates for beginners. Part 2

Pilates: complex for 10 minutes

Many who have seen Pilates classes are very skeptical about it and often ask: what is Pilates actually for and why is it so good? And to get answers to these questions, you need to fully understand the topic. Let's get started.

What is Pilates?

Pilates is a system of physical exercise developed almost 100 years ago by Hubert Joseph Pilates. Pilates did not win a large number of supporters at that time. But it was very often used in military medicine for the recovery and rehabilitation of the wounded.

This set of exercises gained the greatest popularity only at the beginning of the 21st century. And Pilates is already the preferred form of exercise for millions of people.

Why is Pilates so good and who is it suitable for?

The main advantage of this type of physical activity is its safety. The risk of suffering any serious injury while practicing Pilates at home or in the gym is virtually minimized.

This leads to another advantage - Pilates is suitable for everyone, regardless of age and gender. It does not involve intense stress on the human body, fast, sudden movements and certain physical training. Office workers, people who lead a passive lifestyle in terms of physical activity, pregnant women and women simply dissatisfied with their figure will undoubtedly love Pilates.

But it is still important to remember that, like any other sport or fitness, Pilates does not stand still. There are more and more different variations of the initial exercises that are suitable only for physically fit people.

If we talk about statistics, Pilates is most common among women, since men for the most part prefer more intense and “brutal” workouts. And their priorities are usually different. Pilates is not designed to build muscle mass. And that is why men most often ask the question: what is your Pilates for?

And it is needed to strengthen muscles, get rid of extra pounds, keep the body in good shape, and even to relieve stress, which everyone hates.

The secret to the effectiveness of Pilates: how does it work?

The system of exercises that is involved in Pilates is quite unique. It allows the muscles to work together. Attention is paid specifically to a number of muscles, and not to any individual one.

Of course, if we return for a second to the history of the creation of Pilates, we can mention that initially Joseph Pilates focused on strengthening the abdominal muscles or, as he called them, the “frame of strength.” He believed that the stomach was the “center of energy” that was used to perform the rest of the exercises in his complex.

The main difference between Pilates and many other types of fitness is that this entire system of exercises involves very smooth, slow and soft movements. This can be achieved through complete control of your body.

All exercises are aimed at stretching muscles, and not at increasing muscle mass. This helps to increase the elasticity of the muscles of the whole body and strengthen them. And as you know, in a healthy body there is a healthy mind. Not only the physical condition of the body improves, but also the emotional one. What could be more beautiful than the harmony of mind and body?

Basic principles of Pilates

There are a number of principles by following which any person can achieve the maximum effect from classes:

Regularity.

This principle is universal. It can be applied not only to Pilates, but to any activity. Regular repetitions and exercises will always bring tangible results.

Breath.

It must be correct. Therefore, during Pilates lessons in the gym or at home, first of all, you need to ensure that the inhalation and exhalation are deep, and the air fills the lower part of the lungs, in the area of the ribs, and not the stomach or the upper part of the lungs.

Body control.

The Pilates exercise system places great emphasis on precision and fluidity of movement. A person must feel how each muscle works and control his body. This makes it possible to feel inner harmony and get rid of tension.

Concentration and relaxation.

A positive attitude will play a big role in achieving the desired effect. When starting classes, put aside the negativity. Unnecessary thoughts, tormenting problems, unfulfilled tasks - all this should disappear during the training. Can this be called meditation? Probably, yeah. The main thing is that it will help you completely relax and disconnect from the bustle of the modern world for a while. Not everyone is able to immediately distance themselves from this world, so first it is better to concentrate on some positive thought. This is much better than negativity. Ideally, all attention should be directed to internal sensations when performing exercises.

Skeptics may not appreciate all of these principles. And it’s hard to say whether the effect will be the same if you omit a few rules from this list. But one thing is certain - strict adherence to these principles is guaranteed to produce results.

Pilates lessons at home and exercises

Gyms and fitness clubs offer Pilates classes with a trainer to everyone. This raises the question for many: is it possible to study at home? Can. Pilates classes at home will be just as fruitful if you are not lazy. There is no denying that fitness clubs have a certain atmosphere that motivates and forces you to work out hard. But if you have more than enough motivation, then you can start classes right now, without leaving home.

The set of exercises that Pilates offers is quite extensive and varied. There are 3 types of training:

exercises without auxiliary equipment
exercises with equipment
exercises on simulators

Exercises on machines are more suitable for those who work out in fitness clubs or gyms, while the rest are suitable for almost everyone. If we talk about auxiliary equipment, then in most cases it is a ball.

In the age of information technology, it is very easy to find everything you need. Exercises from this complex are no exception. The vast majority of them are performed on the floor. Here are some of them:

« Boat"

In order to perform this exercise, you need to sit on the floor, bend your knees, place your feet on the floor and clasp your thighs with your hands. Next, straighten your back, raise your legs so that your ankles are parallel to the floor. In this position, you need to take a deep breath and, as you exhale, round your back a little. Then do several such repetitions without lowering your feet to the floor.

« Plank"

First you need to get on all fours and lean on your forearms. Then straighten and place both legs on your toes in turn. Afterwards, straighten your whole body and take a deep breath. As you exhale, you need to raise your hips and lower your head, and as you inhale, straighten your body again. And so on for several repetitions.

“Back stretch” (with ball)

We sit on the ball and spread our legs. We bend over and try to touch the floor with our hands. Don't forget to relax your muscles and control your breathing.

The benefits of Pilates for pregnant women

Expectant mothers, like no one else, always need a special approach and certain conditions. Therefore, they can be separated into a separate category.

Fearing harm to their child, many completely refuse gymnastics, exercise, fitness and everything else. But in reality there is no reason to worry. The only thing that can be advised to pregnant women is to contact a trainer so that he can show you the most suitable exercises, in which there is no even minimal pressure on the stomach.

Exercises will strengthen the muscles of expectant mothers. Childbirth will be much easier, and after childbirth the body will recover faster.

Contraindications

No matter how safe Pilates is, there are diseases for which classes are contraindicated:

Scoliosis (it is best to consult a doctor, since in the early stages of the disease exercise is not dangerous)
Spinal injuries
Mental disorders

Under no circumstances should you exercise if the exercises are accompanied by pain.

Isn't this enough to start training? Pilates is an excellent choice for those who want to become healthy and slim without straining too much. The main thing is to choose your own set of exercises. And off we go!

Pilates for beginners - video

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Those times when non-professional athletes who monitored their health were laughed at and considered a bit “foolish” have long since sunk into oblivion. Today, almost everyone chooses moderate physical activity. This is quite understandable, because everyone wants to remain beautiful, healthy, cheerful and cheerful longer, and not burdened with various diseases.

In light of this, many people have become interested in different types of sports and fitness. For example, many are interested in what Pilates is, what features it has, how it differs from other classes, how it works and what it takes to practice it on your own or in the gym. Let's figure it out together, put everything in order so that such questions no longer arise.

Many modern novice athletes think that this type of fitness was invented recently. It has really gained great popularity in recent years. However, professional athletes have known what Pilates is since the very beginning of the last century. But let's not get ahead of ourselves.

The most famous expression of the inventor of Pilates is where he claims that he has never taken a single aspirin tablet in his life. He said this at the age of eighty, and that already says something. Another popular statement of his is that the prime of life should occur at sixty or seventy years of age, and the first signs of old age should appear around one hundred. In addition, he believed that the body and mind should work in complete harmony, be one, and not sit idle or inert.

A Brief History of Pilates

A sick and weak boy, Joseph (Joseph) Hubertus Pilates, was born in December 1883 in a tiny town called Mönchengladbach, located on the banks of the Rhine, not far from Düsseldorf. He was very weak and suffered from rickets, rheumatic fever and asthma.

As soon as the guy grew up, he decided that he urgently needed to take everything into his own hands. Then she started doing gymnastics, practicing hardening and a healthy lifestyle. On his life's journey, the guy tried many different professions, he was a mechanic, a mechanic, he tried to study as an engineer, but sports, body culture, and health care became his main occupation.

During World War I, Joseph worked in England as a physical education teacher, and at the same time helped English soldiers undergo rehabilitation after injuries and wounds. After that, he left for America, where on the Isle of Man he finally developed his own system of gymnastic exercises, which he called Controlology. For classes, special beds with springs, elastic bands and levers were invented. Over time, they were transformed into special exercise machines, which today are commonly called a chair, a Cadillac and a reformer.

In fact, he did not invent anything new, he simply combined the best techniques from different parts of the world, but he did it brilliantly. In the United States, the talented gymnast managed to open his own sports school, where many athletes came: from ballet dancers to brutal wrestlers and boxers.

His methodology perfectly coexisted such concepts as improving the mind during training (Mind body) and balance, harmony of the body and thoughts (Wellness). Pilates has written many methodological books that allow our contemporaries to study his system. Joseph died at an old age (83 years old), presumably during a fire, remaining vigorous and full of strength until the end of his days, without the slightest signs of flabbiness or senile lethargy.

Basic principles and concepts of the Pilates system

The essence of all his many years of work Pilates can be deduced by learning just one of his favorite phrases. In one of his books, he wrote that the first component of happiness is human health. This is the basis of the basic principles of his exercise methodology.

Breathing is the basis of life

Our body works thanks to the circulatory system, which works at every moment of our life. It is through the blood that various nutrients, essential vitamins, minerals, micro- and macroelements are carried throughout our body. But the main function of blood can be called the delivery of oxygen to all tissues. Breathing occurs unconsciously and voluntarily in humans, which is why many people underestimate this process.

Pilates exercises are primarily aimed at increasing heart rate. As a result, blood circulation increases, lung volume increases, and a properly organized respiratory process enriches the body with oxygen. Training makes the heart muscle much stronger, and the blood vessels more flexible and elastic. At the same time, most people mistakenly believe that they know how to breathe correctly. Having inhaled the air with their chest, it seems to them that it is deep enough.

In fact, Joseph Pilates teaches us to inhale “into the back,” that is, expanding the area of the small ribs. In this way, the lower part of the lungs, which is usually not used, can be expanded. Therefore, it is possible not only to saturate the muscles being trained with oxygen, but at the same time to get rid of waste gases and compounds accumulating at the “bottom” of the lungs.

Energy Center

The main component of Pilates exercises is the center, where all the energy flows we need come from. The author of the technique called it a strength frame. We are talking about the rectus and oblique abdominal muscles. It is from here that you need to consciously begin any exercise of the system. This means that you first need to pull in your stomach, concentrate on the abdominal muscles, and only then make the desired movement with any part of the body.

In the abdominal area there are muscles that provide high-quality support for the spine. Consequently, the condition of almost all internal organs depends on their performance and health. By training the necessary muscles, you can eliminate many diseases, including those of a chronic nature, improve your posture by eliminating stoop, scoliosis, etc., and alleviate or prevent the occurrence of problems in the back and neck area.

With this term, the inventor of the exercise system designated the combination of physical, even physiological processes with mental ones. Very often, all processes in our body occur unconsciously, and, according to Pilates, this should not be the case. His main goal was the possibility of restoring communication, as well as correct interaction.

In simple words this can be explained as follows. If you learn to concentrate on those areas of the body that you pump with each specific exercise, then the quality of the exercise as a whole will increase significantly. This is the main idea - think about what you are doing, control your muscles, then the body will respond to you with a more significant result.

Precision and technique

Another important point is the correct execution of all the necessary gymnastics movements. This type of fitness has a clear structure, a sequence of exercises and gestures that must be followed. This is not at all accidental. After all, they should affect almost all muscle groups in our body. All movements must be very smooth, slow, without jerking, gradual, smoothly flow into each other, in compliance with the original technique.

All gestures are aimed at stretching and stretching the muscles, gradually strengthening them, training endurance and strength. Here you will definitely have to remember about proper breathing, combining it with exercises. Without clear control over the situation and your body, you simply won’t be able to do them correctly, and you won’t be able to feel your body.

Isolation exercises

The principle of isolation also plays an important role in Pilates. That is, there is no need to create artificial tension in those areas that remain unused when performing a particular exercise. On the contrary, they should be relaxed as much as possible and given rest.

Smoothness, regularity and endurance

Graceful and smooth movements, like some kind of dance, are another feature of Pilates. One movement smoothly flows into another, then gives way to a third, and so on until the very end of the complex. Moreover, any exercise has a starting and ending point, this also needs to be remembered. However, one of the cardinal tasks, knowing about these points, is to make them as indistinguishable as possible.

Much has already been written and said about systematic training. Also in this type of fitness, you can achieve results only if you exercise at least three times a week. In this case, the load should gradually, smoothly, like the amplitude of movements, gently increase. In this way, it will be possible to significantly increase the overall endurance of the entire body. At the same time, the circulatory system and respiratory apparatus will begin to work much more efficiently than before.

Benefits of the Pilates system: main advantages

Those who have been practicing for several days sometimes say that there is no need to look for any reasons to start doing this type of fitness. They talk about general benefits without emphasizing anything specific, which may not be clear to beginners. In fact, the global benefits, as well as the advantages of this exercise system over others, are obvious. You just need to delve into the question to immediately stumble upon the answer.

With the help of Pilates you can easily align and stabilize the spine. This helps relieve pain in the lumbar region and more. You will forget any discomfort in your back seriously and for a long time if you do not stop exercising.
A strong back with a stable muscle corset and beautiful, powerful abdominals are an additional bonus to your overall health when exercising.
Many girls and women strive to build a slender body without pronounced muscles. They want to be fit, have beautiful shapes, but at the same time they do not want to look like bodybuilders. Pilates is an ideal invention for just these purposes.
By improving your posture, straightening your back, strengthening your muscle corset, you at the same time take care of all your internal organs.
During classes, everyone learns to control their breathing, muscle movement, and control their body. This helps not only to become more dexterous, resilient, strong, flexible, but also to improve your mental capabilities and ability to concentrate on any task, even those that previously seemed extremely boring.
Unlike any other sport, this one does not concentrate on something specific, but allows you to work out all muscle groups, without exception.
Pilates allows you to lose excess pounds without much difficulty. Excess weight will be a thing of the past, and you will be able to live a full life again.
Many Pilates classes are suitable even for pregnant women, which cannot be said, for example, about aerobics.

The most significant advantage of Pilates is the almost complete absence of age restrictions. That is, you can practice from early childhood to old age. And it's never too late to start. After all, it doesn’t matter whether you start taking care of yourself at fifteen or sixty, the main thing is that you did it. It is also useful for men and women; it cannot be called a “girl’s” sport.

Cons and contraindications

When understanding what Pilates is, do not forget about the contraindications. There are really very few of them, but they do exist. Therefore, in order not to harm yourself, it makes sense to list the disadvantages and negative aspects, as well as diseases for which this fitness is prohibited.

Increased body temperature.
Exacerbation of chronic diseases.
Oncology at high stages.
Phlebeurysm.
Osteoporosis.
Heart diseases.
Mental and nervous disorders.

As you can see, there are quite a few prohibitions. However, before you start exercising, undergo a complete examination of your body. This will allow you to calm yourself down, and at the same time find out what state you are in and compare it with the next one after a while, for example, after a month or six months.

Stretching, callanetics, Pilates and yoga: what is the difference

First of all, it is worth mentioning the common factor that unites all these types of fitness. These are the stretching elements that are present in each of them. However, there are also differences that should not be overlooked. For example, yoga is a system of static poses, but in Pilates fixation is not allowed; here the movements slowly flow into one another.

Stretching is a system of exercises specifically focused on stretching. Moreover, in the first case we are also talking about creating a load on all muscle groups, and in the second, the exercises are performed with virtually no load. Moreover, mostly the exercises of these types of fitness are also static, like yoga. Pilates is a dynamic program, here you need to constantly be in motion, albeit smoothly, slowly.

Types of Pilates and features of classes

After the theoretical points have been clarified, it remains to figure out in practice what features the classes have, study the exercises and boldly begin to improve yourself. But first, it won’t hurt to find out what types of this fitness have been developed at the present time. This is important because you must at least roughly understand what exactly you are going to do.

Types of Pilates

Classic Pilates involves only those exercises that were developed by the inventor of gymnastics himself. Moreover, it is divided into two subtypes: exercises on mats (Pilates matwork) and on platforms (Pilates reformer machine). It is believed that this type is completely safe, which is why it has more fans.
Pilates+ involves not only regular exercises, but the use of additional equipment.
Stretch Pilates is a type of gymnastics where stretching is given first place. All exercises are focused on working on flexibility, joint mobility and gradual stretching of ligaments.
Power Pilates combines all the principles of this sport, as well as strength training. With its help you can pump up all muscle groups. It is recommended to switch to this subtype only after your level reaches average.
Everything is clear with Pilates for pregnant women. These are gentle exercises that are suitable for all women carrying a child at any stage.
Pilates 50+ is a class for people who have already reached middle and old age. With its help, you can not only correct the curvature of the spine, but also improve the functioning of the circulatory and respiratory systems, carry out prevention against lower back pain, salt deposits in the joints and spine.

Popular exercises for beginners and experienced athletes

This is one of the most popular exercises in the world. It is extremely effective, because it is performed for different purposes. There are a large number of variations of this exercise, but its main beauty is that it is suitable for any level of training.

Get down on the floor, lean on your forearms (elbows) and toes. The body and legs should form one straight line, not bend or round.
Tighten your stomach, tighten your abs, your task is to bring your navel as close to your spine as possible. Hold the position for as long as possible.
When retracting the abdomen, it is very important to continue to breathe correctly; holding your breath is completely unacceptable here.

The optimal time for a beginner is 10-30 seconds, over time it can be extended to one or two minutes.

This is a less common exercise, since it is not possible to do it right away and not for everyone. It is more suitable for already experienced athletes. A hundred will help work out the muscles of the abs and thighs.

Lie on a horizontal hard surface (the floor) on your back. Raise your head and neck slightly.
Straighten your arms and extend them as far forward as possible, palms down, while tensing your abdominal muscles. The stomach needs to be pulled in, just like when doing a plank.
Raise your legs so that they are at a 45° angle to the floor. In this case, the feet should touch each other, and the toes should be pulled away from you.
Carefully make smooth movements with your hands up and down as if you were hitting the surface of the water with them. As you inhale, you need to make five movements, and as you exhale, do the same number again.

At the end of the instructions for this exercise, many people ask where the name “hundred” came from. Everything is very simple, in one lesson you must perform exactly one hundred of these “claps on the water.”

This can be considered the third most common exercise from the Pilates system. It is more accessible than a hundred, it is easier to perform, but this does not diminish its usefulness.

Lie on your back, bend your knees, place your feet shoulder-width apart and press firmly to the floor. Stretch your arms along your body.
Slowly lift your pelvis, and then, without increasing speed, gradually lift your entire back, right up to your shoulders, which should be left lying on the floor.
Just as slowly return to the original position.

Here it is very important to feel all parts of your body, for example, to feel how vertebrae by vertebrae come off the floor or lie back on it.

Tips for those planning to exercise at home

Many beginners, after working out on their own for several weeks, or even months, quit because they don’t see any results. It's all about the correct technique, which is the basic principle and postulate of this entire gymnastic system. If you don’t understand how, what and why to do it, you will never get the effect. Therefore, it makes sense to go to a professional trainer, even if only for a few sessions, to enlist the help of a person who understands this.

You should not sign up for a group with only advanced athletes. It is unlikely that you will be able to catch up with them; you will only waste your time and energy. Always start with beginners, so you can evaluate each other's progress.
For easier learning, find useful posts on the Internet. It’s enough to type in any search engine a phrase like “Pilates, what is it, watch the video” and you will get a lot of useful materials, where everything is clear, clear, concise and laid out on the shelves.
During classes you cannot be distracted by anything, so choose a time when no one will disturb you.
The number of approaches is not important, the load is not important. Only control over your body, mind, accuracy and technique of performing movements play a key role.
Initially, you need to give preference to classic, basic exercises, especially if you don’t have a specific goal, for example, to cure radiculitis.

It must be remembered that all this gymnastics is not designed for losing weight, pumping muscles or anything like that. It involves comprehensive health improvement, strengthening the body, keeping it in good shape, increasing agility, flexibility, and endurance.

Additional equipment and machines for Pilates

You can practice Pilates without purchasing any additional equipment. Regular exercises will be sufficient. However, if you want to achieve maximum results, it is worth looking at additional equipment for this type of fitness.

The most popular exercise machine based on the bed with springs invented by Pilates is the reformer. It will allow you to put more stress on your muscles and work them out better. However, for home use it can be prohibitively bulky and expensive.

The Cadillac is almost the same reformer, only with additional devices for certain exercises. In terms of price, it will cost even more. Therefore, it is better to go to the gym to exercise on it.

Special barrels got their name because Joseph himself used beer kegs of different diameters for them. They are a structure consisting of a rigid arch, as well as a special rack for arms or legs.