Who should do pilates?
It is said that pilates is one of the static forms of physical activity, dedicated to people who wish to strengthen postural muscles and the so-called deep muscles of the torso, or recover from injuries. This type of exercise is also useful for those working at a computer. It is performed on a mat, and a more advanced version is performed on a machine called a reformer.
Pilates against the wall or in a pool is also gaining popularity. The latter, in particular, is suitable for people after injuries and even those with heart problems. Why’s that? Pilates does not strain the joints and is devoid of sudden movements or jumps. In the simplest terms, the movements performed during exercise are, by definition, slow but very effective.
What are the benefits of pilates?
1. Strengthened muscles: especially abdominal, back, pelvic, leg and arm muscles. Regular practice helps increase muscle strength.
2. Stretching and flexibility: pilates involves stretching movements that improve flexibility of muscles and joints, which is important for overall body mobility.
3. Increased balance: pilates classes help consciously shape the body, which leads to, among others, increased balance.
4. Improved posture: pilates focuses on strengthening the deep abdominal muscles, which improves spinal stability and enforces correct posture.
5. Greater body control: pilates exercises develop body awareness and improve movement control and coordination.
6. Improved breathing quality and relaxation: the breathing techniques used in pilates promote deep breathing, which can reduce stress levels and increase feelings of relaxation.
7. Facilitating rehabilitation: pilates can be an effective tool in the rehabilitation process after injury, surgery or musculoskeletal ailments.
8. Reduced tension and pain: regular pilates practice can help reduce muscle tension, back pain and joint pain, which increases comfort and quality of life. If you care about this effect, also check out what other forms of physical activity will strengthen your spine.
Important: pilates strengthens muscles, but does not contribute to their expansion. The figure is slender and sculpted, definitely more relaxed, but not muscular.
What do pilates exercises look like?
Pilates exercises have more in common with Barre training than with fitness or aerobic exercises. When performing them, you focus on correct posture, muscle tension and breathing, not intensity or number of repetitions. In order for the training to bring the expected benefits, you need to keep in mind several important elements.
Proper breathing
In pilates, breathing is done through what is known as the rib track.
- Place both hands on the ribs. Take a deep breath and open your chest.
- Breathing gives rhythm to the exercises. Muscle work occurs on the exhale and relaxation occurs on the inhale. Quite the opposite of when you do push-ups, for example.
Neutral position
- Neutral lying position. Lie on your back, feet hip-width apart, arms along the body. In the lumbar region, the spine must be slightly elevated.
- Neutral sitting position. Straighten your back, stretch your neck upward. Bend your legs at the knees, lower your arms loosely.
Tension of the core
When exercising, you should have your abdominal, pelvic and back muscles (the so-called “core”) tight all the time. According to Eastern philosophy, the core (middle, vital chakra) is the main energy point of our body. Lie down on the mat with your legs bent at the knees and imagine the muscles located deep, under the abdomen, inside the pelvis.
- Tighten the muscles, try to curl inward.
- Imagine shrinking your abdominal muscles and reducing their volume.
- Maintain such a posture during all exercises.
Examples of pilates exercises
Pilates against the wall – chair
- Rest your back against the wall and set your legs in a slight straddle. Hands in front of you.
- Perform a smooth squat, keeping your back and head in contact with the wall at all times. Remember to tense your muscles and breathe properly!
- Then, without pulling your back away from the wall, return to the starting position.
Hip lift
- Lie on your back, straighten your arms along the torso and bend your legs at the knees.
- Lift one leg and straighten it. Raise your hips, starting from the lower back.
- Gradually, lift your body above the floor to a straight line.
- After taking a few breaths, slowly return to the starting position.
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Source: R. Isacovitz, Pilates, Human Kinetics, 2022.