Pilates For Beginners, Basic Tasks, Principles and Exercises

Pilates is one of the best all round fitness routines that anyone can do. We aim to answer some of your questions in this short article.

What is Pilates?

It is often associated with various forms of exercise such as stretching, yoga and breathing practices. To some extent, it includes all of these elements, however it is still a unique training system and today it takes place as one of the fastest growing trends in the fitness world.

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What is it that makes the method outstanding though? We recommend that you take advantage of reading this short article before you start any training, just so that you get familiar with the most important elements and those values that were formed in the foundation of the methodology by its creator – Joseph Pilates.

Indeed, the practice of physical exercise routines combined with methods of mental concentration has over time started to be known as pilates in respect of the person who was at the forefront of its development. It was in the 1920s that Joseph himself named his process of control, suggesting there was an opportunity to develop complete harmony between the mind, body and spirit.

One of the secrets of it, is to perform every movement with total control, concentration and focus. Joseph had total belief that when we practice in this manner, the mind and body come together to achieve the best potential result from every exercise.

At the outset, this exercise system was utilised as a treatment and therapy for former war prisoners. Eventually, Pilates collaborated with a small number of experts who concluded that such a training system was able to bring extensive benefits to everybody who is serious about enhancing their personal physical fitness levels.

Consequently, it has grown to be an essential method for repairing and increasing muscle definition. Now, anyone that wants to, can take the opportunity to perform this method in all of its range of styles and forms.

Who can use Pilates?

What is it that attracts countless people to take part in it? Among the many benefits of this technique is that it works every bit as well for a wide array of people.

Entertainers, sports people, dancers, seniors, pregnant women, those who are at different stages of rehabilitation, well everyone in fact, who, because of pilates, are able to move with elegance and effortlessness throughout the balanced improvement of strong and supple musculature.

Different from various other types of exercise, it concentrates on exercising the muscles that are deeper within the body and building strength along the whole spine, which forms part of the “muscle corset”, therefore correcting the natural profile of the back.

Exercises helps to build up strength and stability, in addition to increasing their suppleness and improving the range of movement within the joints. This is the reason why it is so beneficial for healing and recuperation issues.

Lots of sports people even maintain that it is a superb basis for any type of sports workout that they perform. Put simply, it delivers a potent way to get the muscles, brain and breathing all working collectively, which is not an easy thing to achieve with other training methods.

How does Pilates work?

The most important objective of training is to get strong and flexible muscles. However, it is crucial to comprehend that when engaging in it, we are not attempting to create more mass as weight resistance training would do, for example.

In pilates, they are formed to work in the most proficient way, which function together perfectly with the structure of the body in its entirety, and ensures the efficiency of the body all the way through life.

One of the methods that it uses to create stronger ones is to employ eccentric compression, a particular kind of contraction technique. Also in a workout, a method has been created to carefully enhance the suppleness and the length of them, in addition to the degree of movement in the joints.

Even though it does not generate the sort of results that might be achieved with a yoga schedule, a supple and flexible body is a legitimate objective that beginners can reach when participating in it.

The major muscles which are trained in the workouts are the deep one of the pelvis, abdomen and back areas. The enhancement of these groups produces a core that is strong and supple with an excellent body posture and a fine-tuned range of motions.

When the core is strong, a good body stance is produced naturally as a result. As a consequence, the neck and shoulders can loosen up, and all of the other related muscles and joints become free to do their work.

Among the paradoxes of pilates training is the fact that you will have greater energy levels the more that you train. This is because of development of the spine, the performance of the circulatory and respiratory systems are enhanced, and they are activated, giving the entire body a satisfying feeling.

If you aim is to lose weight, then the exercises can be a benefit to you. After all, the formula for losing weight has never changed, simply burn more calories than you consume. As a way to keep fit, in combination with aerobic exercise can burn sufficient calories to ensure weight loss and maintain muscle tone.

Pilates: where to start?

As a physical pursuit, it is a very flexible activity. All the exercises in this training routine are planned in such a way that they can be completed in a variety of forms and variations. Any beneficial changes that are brought in are always with safety in mind first, although they are designed to be a challenging task for anyone, irrespective of which sport you are training for, body type or physical fitness level.

The primary take away from all of this is to select a routine that suits your needs and aims.

If you have never experienced it already, then it is vital to choose how you are going to learn. There are a variety of ways to do this. If you are a social being, then you could opt for getting some lessons from a fitness coach in a local complex, or you could learn from videos and online instruction from the internet, or you can get you lessons from magazines or books.

What are the main principles of doing exercises in Pilates?

Now that you have become familiar with what pilates is as a unique training method, it’s time to consider how a novice goes about actual exercises. The first thing to remember is the eight principles on which the entire system is developed, which will allow you to acquire the utmost benefit from each exercise and movement.

Concentration, control, breathing, regularity, centering, smoothness, visualization and accuracy are the central principles that are used when carrying out any movements in pilates. Training in compliance with these principles will help us to concentrate on every specific step that we make.

Pilates exercise program for beginners

Importantly, you have to warm up. The body will have to be ready to perform the more complex exercises in a safe manner.

You always need to begin with breathing properly.

Slowly inhale to fully fill up your lungs to expand the ribs and then exhale to return to the centre. You will need to do this three of four times and then you can get on your mat an begin your workout.

  • Shoulder bridge – (focus: mobility of the spine, hamstrings)
  • Rounds on the back – (focus: muscles of the press, balance and coordination)
  • Criss-cross – (focus: oblique abdominal muscles, transverse muscle)
  • Swimming, lying on the stomach – (focus: the muscles of the back)
  • Twisting the body to the side, sitting – (focus: external and internal oblique abdominal muscles, a group of deep muscles of the spine)
  • Hundred – (focus: breathing, press)
  • Spinning up and down from the sitting position – (focus: abdominal muscles)
  • Rotation of the leg in the hip joint in the supine position – (focus: abdominal press, hip flexors)

No routine in pilates should be done if in any pain. Should this occur when exercising, the exercise will need to be substituted with similar, or missed out completely.

Now you know how to get yourself ready for your initial pilates exercises. We trust that you find our suggestions beneficial to you and you use them.