Pilates technique
Pilates classes have no age restrictions. The technique is often used to restore the spine after various types of injuries; it is also important that Pilates can make the figure more slender and toned.
To practice Pilates, it is not at all necessary to attend group training; the technique can be mastered on your own.
It is important to remember that breathing during exercise should be rhythmic and smooth, and the movements themselves should be slow and as conscious as possible.
It is also worth noting that in order to strengthen your health and form a beautiful body, you need to perform a Pilates gymnastics complex, which will include exercises aimed at working various muscles.
Let's take a closer look at Pilates classes at home and the list of recommended exercises.
Which exercise machine is best for weight loss? Find out from the review on our portal.
Diet for athletes /nutrition/menu/pravilnoe-pitanie-dlya-sportsmenov.html. Find out which foods are suitable for intense workouts.
How to build a lesson
- Start your workout with a light warm-up .
- Perform the exercises consistently at a calm pace.
- Watch your breathing. “Breathe deeply and measuredly, make the main effort on exhalation,” says Tatyana Kurmasheva.
- Perform all exercises in 1 set of 10-12 repetitions each (unless otherwise indicated in the description).
- Finish the session with stretching .
- Do this program 4-5 times a week.
Pilates exercise for the abs and for the formation of an elastic abdomen
1. Lie on your back and try to stretch your body as much as possible, with your arms lying along your body, palms down.
Now bend your knees and point your chin towards your chest so that your fist can pass between them.
At the same time, stretch your arms parallel to the floor, while it is extremely important that your shoulders are level; in this exercise you should never slouch.
Particular attention should be paid to breathing: one inhalation and exhalation should be approximately 10 seconds.
The essence of the exercise is to make sharp vertical movements with your arms after each breathing cycle, while your head and body should be fixed and your stomach should be retracted.
If the exercise is performed correctly, you will feel your abdominal and shoulder muscles warm up.
It's optimal if you can do about 100 arm swings, but to achieve this result, constant practice is required.
Exercises for breast enlargement. Take note of this material.
How to take carnitine /nutrition/dobavki-nutrition/kak-prinimat-karnitin-dlya-pohudeniya.html. Useful recommendations and recipes.
Complex for beautiful abs and slim waist
To see the effect of using a Pilates ring, you need to do abdominal exercises daily. Then after three weeks you will notice visible results. In addition to regularity, it is important to breathe correctly. At the end of the article you will find video material that will help you use the simulator correctly.
Holding a Pilates ring in a lying position between your knees will lift your upper back. In this case, the arms are located along the body. This method can be called weighting the press. During exercise, the body needs to linger at the highest point and freeze.
From a lying position, when the ring is fixed between the knees, you need to perform 5-15 upward twists of the spine. At the same time, the body rises and the hands reach towards the knees. It looks like a standard abdominal exercise, but with a complication.
To see the effect of training with a Pilates ring, you need to perform abdominal exercises daily
Every girl dreams of beautiful oblique abdominal muscles and perfect abs. To achieve the desired result, you need to perform a simple exercise.
You need to lie on the floor and secure the ring between the palm of your right hand and the inside of your left thigh. During exhalation, you should raise your pelvis and gradually raise your neck and shoulders. The elbow of the right hand should touch the left knee. Then from the starting position repeat the action in the opposite direction. 10-15 times is enough.
The stomach is perfectly tightened after exercises that are performed while lying on it. To do this, you need to stretch your arms in front of you, and, squeezing the ring, raise the top of your body. If you are in good physical condition and the exercise seems too easy, also lift your legs synchronously. You can hold the ring between your ankles.
Advice! Pilates is good for women. It helps to develop ideal posture and gain a seductive figure shape. The ring speeds up the process and enhances the effect of exercise.
In addition to regularity, it is important to breathe correctly.
Pilates exercises for buttocks and thighs
1. Lie on your stomach, rest your head on your arms bent at the elbows. Now, as you exhale, lift both legs off the floor and vigorously hit your heels against each other in the air.
This movement must be repeated for one breathing cycle, that is, about 10 seconds.
To feel the results of the exercise, it must be performed in 3 approaches, each of which must have 3 repetitions.
Such heel strikes not only train the muscles of the thighs and buttocks very effectively, but also perfectly strengthen the abs and influence the formation of beautiful posture.
2. This exercise is aimed at developing the muscles of the inner thigh, which are rarely given due attention during regular training.
To perform it, lie on your right side, stretch your body, place your right hand under your raised head. Bend your left knee so that your foot is on the floor.
Now, as you inhale, slightly lift your right leg off the floor, and as you exhale, lower it back into place. During training, at least 10 movements must be made on one side.
Pilates for the abdomen: 9 best exercises
Pilates for the abdomen is considered one of the best options for losing excess fat, regardless of volume, weight or build. The fact is that almost every movement, every step or turn in Pilates is aimed at a specific muscle group. So if your main goal is a perfectly flat stomach, then Pilates is definitely one of the best ways to achieve it. (Moreover, this does not require any gym conditions or special equipment.)
Pilates = flat stomach 19430
So, try these few exercises and you can lose belly fat with Pilates in record time!
Focus on breathing: Pilates for the abdomen (video) 18452
Exercises: Pilates for the abdomen
These nine Pilates exercises will literally sculpt your belly in no time. Follow these nine exercises step by step and in a couple of weeks you will be surprised at the results.
1. Hundred 19905
1. "Hundred". Lie on the floor, stretch and squeeze your legs, and also extend your arms to your sides (A). Raise both legs a few inches off the mat, squeezing your glutes, but in such a way that you also feel a strong tension in your lower abdominal muscles. Raise your head, extend your arms, palms down, parallel to each other, and look at your toes (B). Then raise your hands above your hips and begin to vigorously lower them and raise them up and down. At the same time, hold a long, steady inhalation for five such movements, and then an equally long and steady exhalation for the next five movements (C). The first exercise must be performed in at least two approaches (usually 2 to 5 approaches are performed first, each with 10 repetitions). Over time, you need to reach 100 such “jerks” (hence the name of this exercise in Pilates).
2. Saw 19984
2. "Saw". Sit on the floor with your back as straight as possible and your waist muscles tense. Spread your arms straight out to the sides at shoulder height—extend them so far that you feel like you could literally “crack a nut” between your shoulder blades. With your feet wider than yours, bend them from the ankles so that they are flat against the mat rather than in the air (A). As you inhale, you need to turn your torso as far as possible to the left and hold your hand, palm down, directly above your left knee (B). Exhale and slide your right hand along the outside of your leg in three progressive forward motions, simulating a “sawing” - you should feel tension in the muscles of your lower abs. As you do this, keep the weight of your lower body even on the mat, even though your upper body is trying to lift your lower body off the floor (C). Inhale and return to the starting position. Repeat the sequence, but this time to the right. Perform three approaches (1 exercise counts as a turn to both the left and right sides).
3. Leg stretching 19339
3. “Stretching your legs.” Lie on the mat, hug both knees, pressing them with your hands to your chest, while stretching your head forward and spreading your elbows as wide as possible (A). Breathe with control: inhale as you pull your legs forward and arms back - the limbs should stretch in maximum opposition to each other, only in this way the abdominal muscles will work deeply to support the spine (B). Now exhale slowly and, trying to return to the reverse “hug” position, use the pull of your knees. As you exhale, use your stomach and chest to force more and more air out of your lungs (C). Repeat this exercise 6 times.
4. Crisscross 19463
4. "Criss-cross" Lie on your back, place your hands behind your head and place them palm to palm at the back of your head. Lie with your head up and your knees tightly closed, bent closer to your chest (A). Now slowly inhale and twist your torso to the left until your right elbow connects with your left knee, while straightening your right leg forward (it should be kept 7-10 centimeters above the mat). Exhale and twist to the right, bringing your left elbow as close to your right knee as possible while extending your left leg (B). Continue alternating sides, performing the exercise 6 times (1 time = left + right).
5. Corkscrew 19654
5. "Corkscrew". Lie on your back with your arms extended as far as possible, pressing them tightly to your sides. Tighten your legs throughout your inner thighs, pressing them tightly together. Start lifting your feet off the floor. Inhale slowly as you lift your legs overhead, bending them to the side, balancing your center of gravity in the middle of your back, between your shoulder blades (A). Exhale as you bend your legs and torso to the right (B). When your right gluteus maximus touches the mat, begin to circle your legs back to the left and inhale slowly at the center (C). Tightening your abs, keep your legs off the floor and slightly diagonally in the opposite direction (D). Perform the exercise three times in each direction.
6. One Leg Circles 19488
6. “Circles with one leg.” Lie on the floor, squeezing your legs tightly and extending them to their maximum length. Place your arms at your sides, while your back and shoulders should be pressed to the floor. Extend one leg up toward the ceiling, keeping it as straight as possible and as close to perpendicular to the floor as possible (A). Start drawing circles in the air with this leg according to the pattern: (B, C and D). Keep your breathing under control - synchronize it with your movements. Perform a full five circles in each direction and then switch legs.
7. Difficult task 19518
7. "A difficult task." Lie on the floor with your arms thrown back and extended above your head (biceps should be at ear level). Also stretch the entire length of the leg strongly: the fingers of the lower extremities should be in opposition to the tips of the fingers. Keep your back straight by squeezing your legs tightly together (A). Now begin to sharply lift your limbs off the floor, keeping your back and buttocks on the floor. Keep your hands shoulder-width apart and only then begin to lift your legs (B). Inhale as you move your arms forward. When your arms are parallel to your hips, lift your back off the floor, bringing it towards your legs. At the same time, try not to twist the pelvis - stretch through the vertebrae (C). As you begin to lower yourself to the starting position on the floor, exhale slowly. Do this exercise three times.
8. Swimming 19481
8. "Swimming." Lie on your stomach, lower your head with your forehead down, your stomach and pelvis should be pressed tightly to the mat, and your legs should be pressed together along the entire inner surface of your thighs. Keep your arms extended forward, palms down, and your legs extended even to the toes. Raise your arms, legs, chest and head in one jerk and hold them in this position for several seconds (A). Now inhale and exhale as you begin to “row” with your arms and legs, alternating your right arm and left leg (B) and your left arm and right leg (C), but without touching your limbs to the mat. Perform this exercise for several minutes: slowly, raising your limbs higher and higher.
9. Tilt to the sides 19554
9. "Tilt to the sides." This is the most difficult exercise in Pilates for the abdomen. Sit on one hip with your hand on one side for support and your legs slightly bent to the side on the floor with your ankle stacked over your ankle (A). Inhale as you lift your hips up off the mat and extend your arm overhead, forming a high arc through your torso (B). Move your hand back to your outer thigh and turn your chin toward it (C). Exhale slowly as you lower yourself back down to the floor. Repeat 3 cycles (6 exercises in total - 3 in each direction).
Bonus: Pilates for the stomach and sides (video) 18456
Pilates for the back: spine stretching exercise
It is recommended to move on to stretching after performing the previous exercises, since in this case excess tension is removed from the spine.
Sit on the floor, spread your legs at a distance equal to shoulder width, straighten your back. Next, as you inhale, pull your stomach in a little and slowly lower your whole body down, vertebra by vertebra.
Now exhale and stretch forward, but not with your head, but with your chest and arms, and then, as you inhale, carefully return to the starting position. After this, also smoothly lower your body towards your right leg, clasping your foot with your palms.
Straighten your back and repeat the movement on the other side.
In this case, slowly performing the exercise is of fundamental importance.
It is much more important to do a good stretch than to simply bend over more times.
Plank - an alternative to a hundred
The plank is very similar to the hundred; it is a move not from Pilates, but from yoga. Using a plank, you can also work a large number of muscles, primarily the abdominal region and shoulder girdle, buttocks and thighs, and arms. It also has many varieties, the classic one involves the following technique:
- rest your hands on the floor, straighten them completely;
- move your legs back and take a lying position;
- make sure that your wrists are positioned strictly under your shoulders;
- stay in this position for as long as you can.
As with the hundred, it is important to monitor the presence of tension in the abdominal area. The entire body should become a straight line, from the top of the head to the heels. The shoulders should not be higher than the ears, the pelvis should not sag, and the shoulder blades should not rise.
If you do the plank correctly, it will be no less effective than the hundred exercise for the abs. You may want to learn more about Pilates after completing them. Interesting material on this topic awaits you in the article “How does Pilates affect the psyche?”
Scissors
Another Pilates exercise, which is entirely aimed at strengthening the abdominal muscles, is performed as follows: you need to lie on the mat and first place your legs perpendicular to your body. Next, you need to perform movements that will vaguely resemble the traditional “scissors” exercise. One leg will reach towards the chin, while the other will gradually lower. If you do it correctly, the effect will be achieved in the near future, the main thing is to correctly distribute the load on your body.
