What Is Pilates?

Everything you have to know about Pilates

 

 

Do you know why people do Pilates? According to experts, Pilates is an exercise to make your muscles strong and more flexible. The duration of typical Pilates is 45 minutes- to one hour. You can perform Pilates with or  without equipment, but this workout must include slow, precise movements and breath control.

Additionally, the focus of this exercise is on your cores, although other areas are also included in it. According to Herbert, “Pilates is not confined to any specific area of the body even if they focus on your core.”

Pilates is defined as exercise which targets the core muscles, or abdominal but it is also very important to know that the whole trunk is included in the core.”

In core hips, inner and outer thighs, abdominal and back muscles are included” Herbert explained. Many Pilate’s instructors guide to involve arms, lutes, and lower legs in this exercise.

Origin of Pilates

 

 

Some physical activities began in ancient times, and their history is sketchy. Tai chi, swimming, yoga, and running all started a long time ago. Their beginnings are still not known. But the beginning of Pilates is known.

It started in the 1920s by a physical trainer Joseph Pilates. Its main purpose is rehabilitation. Initially, it was used to treat the soldiers coming back from the war, and some dancers like Martha Graham to heal and strengthen their bodies

Since the beginning, the basic tents set by Joseph Pilates have been preserved. Until now, Pilates is true to its origin.

 

 

Types of Pilates

 

 

There are different types of Pilates, such as

  • ● Classic Pilates – The traditional Pilates, which are performed in the same sequence each time, is called classic Pilates.
  • ● Mat Pilates – The Pilates in which a mat is needed is known as mat Pilates. This is because it includes another mat exercise too.
  • ● Contemporary Pilates – Pilates which include both traditional and advanced exercises, are called contemporary Pilates.
  • ● Reformer Pilates – The Pilates in which a reformer is being used to add resistance.
  • ● Clinical Pilates -The exercises that a physiotherapist especially suggests for rehabilitation and injury recovery.


Health benefits of Pilates

Pilates includes the whole body that aids you in doing things better. According to Herbert, “It gives strength and stability to your muscles, thus in this way, it aids you in maintaining posture, flexibility, and mobility.

Moreover, it is best for motor movement

According to research published in the journal of exercise rehabilitation, a group of 9 people did Pilates for one hour thrice a week, and it continued for eight weeks. It was found that their functional movement screens improved. It is more effective than yoga in providing stability and mobility.

Moreover, there are many benefits for muscles.

According to research published in medical journals, strength and conditioning research in 2010, the people who did Pilates for about one hour two times a week and continuously for 12 weeks increased the abdominal and upper body muscular endurance.

It also improves the core strength and endurance.

In addition, Estrada said, “In addition to it, Pilates is also good for mental health. According to a meta-analysis of 8 Pilates research, those who regularly did Pilates have less depression and anxiety. Moreover, it boosts the energy level.

Pilates is not only the exercise of the body, but it is a mind-body connection. Therefore, it provides both physical and mental endurance”.

 

How to perform Pilates at home

Do you want to do Pilates at home? That’s okay because Pilates is an easy exercise which you can perform at home. You just need

You just need a few things before doing Pilates, such as a comfortable place, a yoga mat and a calm environment. These factors will help you to get the best results from Pilates.

According to New York Pilates and NYP online, it is important to be environment-friendly for exercises, an ideal place, music, perfect light, and concentration.

According to Andersen, doing Pilates and other exercises in a comfortable place keeps you motivated.

So if you want to do Pilates at home, find the best and comfortable place for yourself? Here is a few Pilates you can do at your home.

1. Standing roll down

Standing roll down is the best exercise for legs, hips, and core strength. Here are steps to follow

  • ● Take a yoga mat and stand straight on it
  • ● open your legs and hips wide apart
  • ● now extend your arms, inhale and exhale
  • ● slow down touch the ground, keeping inhaling and exhaling
  • ● go-to sitting position, as if you are sitting on a chair
  • ● stay in this position for few seconds and stand up
  • ● Finally, your standing roll down is done.
  • ● Do five of standing roll down now!

2. Dynamic core plank series

The dynamic core plan involves the arm muscles, abdomen muscles, and glutes. Follow the steps to do dynamic core planks.

  • ● Stand upright on the mat, now go down in plank position
  • ● Engage your abdominal muscles, move your leg toward your tummy
  • ● Engage your hamstring and glutes and extend your leg back
  • ● Now do the same with the second leg and perform 5 reputations.

3. Thigh stretch

Here are complete steps to do thigh stretch

  • ● Take a yoga mat and sit in the position where your knee touches the ground.
  • ● Keep your uppers body straight and neck straight
  • ● Now bend your upper body at 45 degrees now inhale and exhale
  • ● Now return to the original position
  • ● Do 8 to 10 reputation

4. Kneeling Sidekick

  • ● From kneeling at a knee, lower your left hand down to the ground,
  • ● Extend the opposite hand to the right by putting your right hand behind your head, and Right leg is lifted until the hips, then lower for 10 repetitions
  • ● Keep knee at hip height, and turn legs in small circles for 10 repetitions. ● Lay on your side rather than kneeling

 

5. Double-Leg Stretch

  • ● Lie face up. Lift shoulders slightly.
  • ● Engage abdominal muscles to support your lower back.
  • ● Reach arms out to the ears and elevate legs at a 45-degree angle away from the ground.
  • ● Wrap arms around and then hug knees against the chest.
  • ● To adjust, keep your legs at a 90-degree angle and then rest you’re on the head.

Note: To make it more challenging, include leg beats by putting legs in a row on top of one another for five beats per extension.

6. Scissor

● Lie on the mat keep your head straight toward the ceiling

● Make sure to curl the neck and head upwards to lift shoulders above the floor

● Now lift your left leg about 1 inch higher than the mat.

● Extend your right leg until you reach the ceiling, then bring your hands close to your ankle.

● Double-pull the right leg, after which switch your legs.

● Here maintain your hip stability throughout the workout.

● To alter the exercise, gently bend knees while keeping your head in a downward position.

● Perform 10 scissors per leg

Moreover, for more difficulty, grab arms around the ear during the exercise, keeping hands away.

7. Side Leg Series

● Lay on your left and bring your legs slightly in the direction of your hips to create an upright kickstand.

● The right leg should be lifted to the level of your hips

● Now kick back and forward with your upper body in a stable position and pointing your toes.

● Repeat this step 10 times. And Pause at the hip, point toes,

● Now rotate into small circular movements (about similar to the size of a tennis ball) by repeating 15 to 20 times in each direction.


How to get toned arms with Pilates

Do you want to get toned arms? Try these four amazing Pilates exercises

  • ● Front Biceps Curl

This workout Works the shoulders, biceps, back, and abs.

Stand with your arms out and in front of you, and your palms must be turned up. Keep your shoulders away from your ears and bring your shoulder blades altogether. Make a loose fit with your hands or hold mini-weight balls.

Start curling your fists up, and in so, your fingertips must be touching your shoulders on every exhalation.

Now start squeezing your biceps, hold it for a moment, and concentrate on creating resistance as you curl up. Repeat approximately 15-20 reps

  • ● Serving tray

This Pilate exercise Tones triceps, back, abs and shoulders.

  • ● Stand out in a Pilates V stance position
  • ● Your upper arms must be by your sides.
  • ● Now bend your elbows to 90 degrees, bring your hands forward with your palms turned up.
  • ● Now engage your core and draw your shoulders down and back.
  • ● Start inhaling and extend your arms all straight in front of you as if you are offering a serving tray to anyone.
  • ● Exhale and use your back ۔ Repeat 15-20 times
  • ● Triceps Dips
  • ● Shoulders, chest, biceps, tone triceps, and your back
  • ● Sit on the floor, and your legs must be extended in front of you
  • ● Place your hands behind you almost 10-12 inches.
  • ● Engage your core and hamstrings by pressing firmly on the ground.
  • ● Inhale and bend your elbows to lower down towards the floor,
  • ● Keep your body straight, and start exhaling now.
  • ● Perform 10-13 repetitions

The Bug

This workout engage Shoulders, butt, back, thigh, and abs

  • ● Stand tall, and your feet must be apart from each other
  • ● Your arms must be by your side.
  • ● Now bend your knees and hinge forward at your waist
  • ● Arms must be hanging towards the floor.
  • ● Keep your shoulders down and engage your core and engage your triceps at the top of the movement.
  • ● Release your arms back down to the floor after a few minutes.
  • ● Repeat this for 15-20 minutes.

Thank you for reading and if you do have any questions or comments, please leave below and I’ll be sure to help you out:)

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