eFitnessConnection

 

What is Pilates?

Everyone is doing Pilates – from Hollywood celebrities to your next door neighbour.

 

Pilates is a fast growing phenomenon that's will definitely stick around. Pilates is not just a form of exercise, it is a method of stretching and strengthening your body. Although Pilates is a physical activity, it's not a cardiovascular workout. Pilates is a systematic practice which is designed to develop your body's core through balancing, stretching, strengthening and breathing. It is recommended that you take Pilates in addition to aerobic workouts and resistance training.

 

Pilates was created by Joseph H. Pilates, a German who was born in 1880. During WWI, Joseph Pilates was an intern at an English hospital. Joseph Pilates observed that the injured soldiers, who were confined to their beds, could not exercise. So he created a machine (out of old hospital beds and springs) and designed a method of exercise which would assist the soldiers in rehabilitation get stronger and regain their strength. He moved to New York In 1926 and brought along this method of exercise, which he called 'Pilates'. Since Pilates was introduced, it has appeared everywhere from ballet schools to the local gym.

 

 

 

How does Pilates work?

Pilates works by combining breathing techniques with special stretches and a machine. This method of exercise focuses on improving the body's core by making the body more flexible and stronger. It is more dynamic than Yoga because it pushes the body through stretching and targets flexibility, posture and strength. By using the Pilates machine, individuals have to go through systematic moves, whilst holding their torsos in place and moving their limbs in different directions. This movement challenges the individual's balance, strength and flexibility.

 

Benefits of Pilates

The benefits of Pilates are noticeable and a lot of Pilates fans have reported that by doing regular Pilates classes, their bodies are toner, well balanced and stronger. After a Pilates workout, individuals immediately feel the difference in their abs, backs and legs. Other associated benefits to Pilates are weight loss, increased energy levels and a general sense of well being. Pilates is gentle and very effective. Pilates is an ideal workout for athletes recovering from injury, older people who may not have the capacity to do strenuous exercise, or even pregnant women. Generally, Pilates is a great supplement to any exercise routine.

 

The Benefits:

• Assists in aligning your body
• Helps in rehabilitation of injuries
• A great work out for abdominals
• Streches and strengthens the body
• When modified, Pilates is great form of exercise for pregnant women
• Weight loss
• Well being
• Increased energy levels

 

Mat or Reformer?

It is really best to begin training with a certified Pilates trainer. This could happen in private training sessions or group classes, and you can start with matwork, reformer workouts, or both.

One of the first decisions to make is whether to start with Pilates mat work, or launch right in to working with equipment like the reformer.

The advantage of starting with mat work is that you can focus on getting a foundation in the Pilates basics without the added complexity of equipment. Also, the mat work is easy to practice at home.

Choosing to start with the reformer will probably mean that you are going to be working out at a studio. Most Pilates studios offer both mat and reformer classes. Gyms usually offer only mat classes.

 

 

 

Pilates Workouts:

 

Lower Back and Neck Stretch

Start by lying face down, and slide your hands up at shoulder level.

Press up as if you were doing a pushup except rest your weight on your hips instead of your feet.

Extend back until a desired stretch is reached.

Lower your head and rotate it in circles to stretch out your neck.

 

Arm Flutter (with legs raised)

Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle)

Raise your torso slightly and lift your arms keeping them straight and complete 20-50 repetitions.

Relax and perform two more sets

 

 

Open Leg Rollover

Start by lifting your legs to ninety degrees (as shown).

With your abs tight, bring your legs behind your head with your legs straight.

Open your legs and return to the starting position where your legs are directly above you. (90 deg)

This one is fairly difficult to do properly.

 

Roll Out : Back Stretch

Start in a ball position with your arms on the ground and your knees into your chest.

Extend your body all the way until your flat on the ground (complete this very slowly).

Return to the starting position while stretching your back.

 

Inner Thigh Lift

• Lie on the floor on your right side, head resting on right hand and legs extended 45 degrees in front of you.

• Place your left foot on the floor in front of your right thigh and grasp left ankle.

• Raise right leg to hip height, inner thigh reaching toward the ceiling and foot flexed.
• Do 8 lifts, then circle leg 3 times.

 

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