Pilates Exercises: Principles and Basic Tasks

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Let us tell you why Pilates for beginners is a very useful fitness system. What should you choose the Pilates?

Most likely, you often heard this word. Pilates exercises is often associated with yoga, stretching and breathing practices. To some extent, it includes all these elements. What makes this technique so exceptional? We offer to take a few minutes before you navigate directly to training. Familiarize yourself with it`s prime features and the principles that laid the basis of the methodology of its founder Joseph Pilates. Yes, Pilates exercise system and tactics of mental concentration only later became known as the man who stood at the origins of its design. Joseph himself called his method of control, implying the possibility of developing absolute coordination of the spirit, mind, and body.

Who can use Pilates exercises?

One of the advantages of this method is that it works equally well for a wide range of people. Sportsmen and dancers, elderly people, pregnant women, people who are at different stages of physical rehabilitation. This is an incomplete list of those who with the help of these exercises.  As opposed to some other forms of exercise, it focuses on the study of deep muscles of the body. Moreover, Pilate’s workshop helps to develop durability and balance of muscles, as well as increases their suppleness and increase the range of motion of the joints.


How does Pilates exercises work?

Speaking about the main goal of training is elastic, strong muscles. It is vital to understand that when practicing Pilates, we are not trying to build muscle mass, as, for example, in training with weights. In the Pilates classes work perfectly in the context of the body as a whole and ensures the productivity of the organism throughout life. One way that it uses to develop strong muscles is to use a special type of muscle contraction called eccentric compression. Also inPilates, a direction is being developed to safely extend the length and suppleness of the muscles and the range of motion in the joints. Although it gives no such prospects in this regard, what could be achieved in the practices of yoga, but the body, which can bend and stretch, is perfectly realistic goal for freshmen to practice Pilates.

Pilates: where to start?

This is a highly adaptable method. All the exercises in this training system are designed in such a way that they can be performed in various versions and modifications. The introduction of any necessary changes makes Pilates training safe. But at the same time a difficult task for any person, regardless of the level of physical fitness, body type and the nature of the sporting needs. Therefore, Recommendation No. 1 reads: “Choose Pilates specifically for your own boy.” Shoulders and the neck can relax, and the remaining joints and muscles are released to do their job. One of the paradoxes of Pilates is that the more often you train, the more energy you get.


What are the main principles of doing exercises in Pilates?

Now that we have become acquainted with what is Pilates as a special technique of training. It’s time to think about how a beginner to go to the actual exercises. And the first thing to remember is the 8 Pilates whales on which the whole system is built. This makes it possible and receive maximum benefit from each movement and exercise. Then centering, concentration, control, accuracy, breathing, regularity, smoothness, and visualization are the basic principles that are used in performing any movements in these exercises. Working in accordance with these principles allows us to focus attention on every concrete step that we make. Furthermore, increased attention accelerates the effect of exercise and allows the body to get more from each exercise than it would if the exercise was done thoughtlessly.


Pilates exercises program for beginners

  1. Warming up! The body needs to be prepared to safely perform more complex exercises. Always start with breathing! In Pilates, we breathe: expand the ribs by inhaling and return to the center with an exhalation. Warm-up exercises can be two or three. Then take the rug and start training;
  2. “Spinning up and down” from the sitting position (focus: abdominal muscles);
  3. “Twisting the body to the side”, sitting (focus: external and internal oblique abdominal muscles, a group of deep muscles of the spine);
  4. Rounds on the back (focus: muscles of the press, balance, and coordination);
  5. “Hundred” (focus: breathing, press);
  6. “Shoulder bridge” (focus: mobility of the spine, hamstrings);
  7. “Criss-cross” (focus: oblique abdominal muscles, transverse muscle);
  8. “Rotation of the leg in the hip joint”, in the supine position (focus: abdominal press, hip flexors);
  9. “Swimming”, lying on the stomach (focus: the muscles of the back)

No exercise should be performed through pain! If this happens during training, the exercise must be replaced. Well, now you know how to prepare for your first Pilates training. Moreover, we hope that our recommendations were useful and you will use them.

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