Pilates is the newly developed fitness technique. It was established in the 20th century. It is known as ‘Pilates‘ because it was invented by ‘Joseph Pilates.’ The method first came forward while performing dances and arts by artists.
Now, many fitness trainers have started classes for group mat classes in health clubs and private classes as well.
It is so popular that even you can find numerous videos on the internet related to it which features the exercise and update about teacher certification. If you are still unaware, then it’s time to move forward by knowing more about pilates.
Pilates method describes over 500 exercises. These exercises can be performed either on mats or with the help of any equipment which has spring for resistance.
The main concept behind Pilates is-“strengthening of Power muscle – the central group of muscles of the abdomen, back, and pelvis.”
This exercise can be practiced by people of any group( young or old), gender(male or female), class(celebrities or common), healthy or flabby.
It concentrates on increasing metabolism, healthy operation of the respiratory and circulatory system, improving bone density and muscle tone.
Similar to martial arts and yoga, it helps oneself to “get centered” and calm nerves.
Table of Contents
Benefits Of Pilates
Benefit Of Pilates
- Balances out asymmetries
- Streamlines your silhouettes
- Improves balance and coordination of the body
- Enhances the breath control
- Simultaneous development of muscular flexibility and strength
- Helps in awaken new body awareness or what it is called as “inner eye.”
- Better Posture
- High energy levels
Wake Up Your Body
Pilates will show its effect according to your lifestyle and living habits. You should think about your work and recreational habits wisely.
Nowadays people are engaged in works and activities which involve more of sitting for the extended period. It is not good for your body. It leads to the constant state of oxygen deprivation and disproportionate development of muscles.
Instead, you should take the short break like getting up for drinking water, stretching up your body for few minutes. It will satisfy the natural need to move. Even moving up your muscle will help in increasing the pumping of oxygen into your brain and body.
Movement is essential for your body; you shouldn’t deny the need!
Pilates is all about the movement of your body thoroughly and breathing. Both of these activities need to be frequently done.
Our body is designed in such a way that it is adapted to more of nature, but now since the lifestyle is influenced by more of the west, it’s craving for natural activities.
Thus, Pilates helps in bringing back the natural actions- Controlled, healthy, fluid and graceful actions.
Principles Of Pilates
1. Breathing
Breathing is essential in performing Pilates. It’s one of the section consists of cleaning of the body by increasing blood circulation with the help of breath.
Breathing helps in reaching out the oxygen to every body part of the body. Breathing involves full inhalation and exhalation. Pilates coordinate breathing with the movement.
2. Concentration
The acute mental focus is required for Pilates. It is more important to practice exercise well than the exercise itself.
3. Control
Pilates was called as “Contrology.” To correctly practice the activities of Pilates control is required as muscles tend to work against gravity and resistance of the spring. Movement of the body, as well as apparatus, should be done in a controlled manner.
4. Flow
Flow refers to the way how series of exercises can be practiced one after the other to build stamina and strength. It can be achieved when it is performed precisely.
5. Postural Alignment
Using correct postures while performing Pilates helps in keeping oneself away from any damage. It also strengthens muscles and improves coordination of your body.
6. Precision
It is better to practice Pilates with precision and correctly than the half-hearted ones.
7. Relaxation
Yes, Muscle movement and improved concentration show added result when accompanied with relaxation.
8. Stamina
Increased precision leads to efficient movement so you may be less stressed while practicing.
How Was Pilates Invented?
Inventor, Joseph Hubertus Pilates was suffering from asthma, rickets and rheumatic fever when he was the child. He wanted to overcome these diseases and started researching about the anatomy and Eastern & Western exercises that included yoga, weight training, wrestling, and acrobatics.
He was such an ideal man who studied cognitive thinking, philosophy, and history in his school and maintained well his athletic body. His father was the prize-winning gymnast and mother was a naturopath.
Pilates consists of a series of floor routines. It demands flexibility, balance, strength, power and focuses on executing them correctly.
He then combined his knowledge gained from engineering with the exercises. He used many types of equipment like spring, pulley, and movable platforms for creating variable resistance exercise sessions.
After that, moved to Newyork, his invention flourished like anything among the professional dancer community of the city. Most of the “master teachers” who used to teach by using his technique were professional dancers. However, you do not have to be a dancer to perform pilates.
After 50 years of its invention, now it has gained more popularity. Now, people everywhere actually are getting benefits from pilates after knowing about it.
This method of fitness is adopted by –athletes, dancers, working professionals, women, senior citizens, warriors, couch potatoes and who not, they are enjoying it also.
As it requires concentration and focuses on execution, it is also helpful in refreshing your mind.
Many exercises require repetitive methods to observe needful results. This is not applicable in the case of Pilates. The risk of injury and muscle strain is very less in the case of Pilates.
Pilates Exercises For Beginners
1. For Flat Tummy
- Lie down on the floor mat by holding your knees behind and curling up yourself and scooping your belly in.
- Curl your head and shoulder slightly.
- Keep your lower back in touch with the floor.
- Pump your arms up and down in small movements at your sides.
- Breathe in and out every five times till you reach 50 pumps.
- Sit up and repeat the whole process for 100 times.
2. Flat Abs
- Try Pilates using the spring-based resistance machine.
- Lie on your back and keep your leg in tabletop position.
- Pull the straps down on the side of the abdomen.
- Curl up your shoulder and head and move your arms up and down.
- Breathe in and out properly until you reach up to 100 pulses.
3. 20 Minutes Pilates Workout For Any Fitness Level
a. Standing Roll Down
- Stand straight with feet distance apart but parallel to each other.
- Extend your arms up. This should be accompanied by inhalation and exhalation.
- Reach your upper back.
- After this, roll down slowly.
- Take the posture as if you are sitting in the chair.
- Then return to standing position by lifting up yourself and lifting your heels.
- Repeat this procedure 5 times.
b. Plank
- Fix your hands in the plank position.
- Knees should be moved in such a way that it is moved into the chest.
- Extend your legs back such that toes are pointing to the ceiling.
- Similarly, do this for both the knees for 5 repetitions each.
c. Thigh Stretch
- Kneel down on the floor such that knees are just under your hips and feet touching the ground.
- Move your body back to about 45 degrees.
- Then return to the starting position and again repeat the same procedure.
- The main thing in this exercise is to sustain the posture.
- Repeat this procedure for about ten times.
d. Kneeling Sidekick
- Kneel down on your left hand on ground and right hand behind the head.
- Lift right leg to the height to hip.
- Repeat this for ten repetitions.
- Then circle your leg when it reaches the height of the hip for ten times.
- Similarly, repeat the same process for the left leg.
e. Double Leg Stretch
- Lie on the mat such that your face is on the upper side.
- Curl up slightly such that your shoulders and abdomen is in the air.
- Extend your ears besides your ears and legs up to 45 degrees.
- Circle arms around your legs and hug your knees such that it touches your chest.
- You can repeat this process for about 10 to 15 times.
f. Scissors
- Lie down on the mat such that your face is towards the ceiling.
- Curl head and neck slightly up.
- Lift left leg slightly above the floor.
- Slowly lift up your right leg such that it points towards the ceiling.
- Bring your hand towards the ankle.
- Stability needs to be maintained while doing this exercise. Slowly move your legs down and also head down.
- Repeat the procedure for about 10 times for each leg.
g. Hundred
- Lie on your back such that your face is towards the ceiling.
- Keep your arms on the sides.
- Curl up your head, neck, and shoulders up and extend your legs such that you can bear up the position.
- Move your arms up and down accompanied by inhalation and exhalation.
- As the name suggests, it has to be repeated 100 times.
h. Side Teaser
- Lie on your right side and support your body with the right hands.
- Rotate your hips using core strength as high as possible in an oblique manner.
- Return to the original position in a controlled way.
- This is to be repeated 5 times for each leg.
i. Swan
- Lie such that your face is towards the floor.
- Place your hands underneath your shoulders.
- Slightly lift up your chest up and extend arms forward.
- Then rest your whole body on the mat. Repeat the process for 5 to 8 times.
j. Side Leg Series
- Lie on your left side of the body and move your left leg forward such that it forms the kickstand.
- Right leg needed to be lifted up to the height of hip and kicked forward.
- You need to perform this process for 10 times.
k. Roll Up
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Roll up exercise - Lie on mat such that your face is towards the ceiling.
- With the help of your core strength, extend your arms such that it lifts up your body and then move forward towards your toes.
- Slowly roll back to the lying posture.
- You will feel abs in a while doing the exercise.
These exercises can be performed individually also. It will undoubtedly increase your core strength and stability.
Likewise, there are many different session for Pilates for strengthening up the different part of your body.
Effectiveness Of Pilates
In 2015, Australian Government’s Department of Health published one article which consisted of the alternative therapies for health insurance and Pilates one among the 17 therapies mentioned by the department.
However, it was said that it is insufficient to cure any specific health condition.
Conclusion
One precisely practiced session of Pilates is more beneficial than spending several hours at the gym and straining your body.
It is not practiced for curing any specific disease. But, if you incorporate Pilates into your routine it will for sure help you in keeping your body fit and healthy.
