Pilates: What is it, what is it useful for women and men, what contraindications? Pilates at home for beginners for losing weight, back, waist, hips: basic exercises, warm -up

Description of Pilates exercises for pregnant women, beginners and elderly people.

In our time, playing sports is not only useful, but also fashionable. And thanks to modern information resources, it is possible to learn about the types of health gymnastics and choose the right one for yourself. Let's get acquainted with Pilates in this article.

What is Pilates, what is different from yoga, stretching?

Relatively recently in our country, we got acquainted with the Pilates system, which was developed by Joseph (Joseph) Pilates for Rehabilitation of soldiers after injury. The system of exercises is aimed at ensuring that absolutely all the muscles of the body are carefully and deeply worked out and acquire elasticity, and the joints and spine are flexibility. The basic principles of the technique of performing this system are:

• special type of breathing - Breasty breathing is used, in which the chest is fully revealed, and the abdominal region is strained. At the same time, inhalation is carried out before the start of movement, and exhale - in the process of its implementation.
• centering - All movements are performed with tense, that is, retracted, muscles of the abdomen.
• concentration Thoughts - it is necessary to fully focus on the performance of a specific movement.
• isolation - tension must be created only in those muscles that are being worked out at the moment.
• smoothness - movements should not be sharp and intermittent.
• gradual increase in load.
• regularity - as in any other sport, tangible results are achieved only with constant exercises.
• the correct implementation is the main thing is the quality of the exercise, not speed or intensity.

The above makes Pilates similar to yoga and stretching techniques. In addition, the following features can be called common in these methods:

• lack of strong physical exertion.
• slibly execution.
• the importance of proper breathing.
• strengthening and stretching muscles.
• alignment of posture.

However, there are significant differences between these three wellness systems:

• Yoga - This is, first of all, not gymnastics, but the oldest philosophical teaching aimed at achieving balance between physical and spiritual. Strengthening and healing of the body is only a consequence of this practice.
• While for Pilates this is the main goal.
• Stretching is a complex of exercises only for muscle stretching. In this system, unlike Pilates, it does not require special concentration on movements and breast response.

In order to understand which system of exercises is right for you, try a couple of classes for each of them.

Pilates: benefits for women and men and contraindications

The benefits of Pilates classes are due to the impact that this technique has on a person:

• during the exercises, there is an active movement of blood saturated with oxygen due to special respiratory equipment. Thus, the muscles and internal organs of a person receive more intense nutrition, oxygen enrichment, which helps to rejuvenate the body.
• due to the proper type of breathing, a person’s condition is facilitated with chronic diseases of the respiratory organs.
• concentration on the implementation of movements calms the nervous system, distracting from thoughts of a different nature. Thus, a person gets rid of overexcitation, nervous disorders and depression.
• thanks to correctly selected loads all muscles are strengthened Man, flexibility and endurance are developing.
• doctors confirm the relief of conditions after injuries of the spine, knee and shoulder joints, with osteoporosis.
• some exercises of the complex contribute to reduction of body volumes and contribute to weight lossWhat is important for the weak half of humanity.
• significant the risk of prostate diseases is reduced In men, since during training the pelvic muscles are worked out.

The main advantages of Pilates over other gymnastics are that:

• you can engage in the system without restrictions in age and physical training.
• when performing exercises, all, even internal muscles are involved, thereby training the whole body.
• classes improve gait, posture and grace.
• over time, a person gains control of his body.

Set aside classes This gymnastics:

• in acute inflammatory processes or bleeding.
• increased body temperature.
• during the period of exacerbation of chronic diseases.

Pilates for weight loss

As noted earlier, the Pilates system not only strengthens and heals the body, but also helps to reduce weight. The advantage of this technique is that in addition to the correction of the figure, the enormous benefits are brought to the whole body.

Therefore, in order to lose extra pounds, you can use Pilates exercises both independently and in combination with other, more intense, physical activity. The most suitable for these purposes are the following exercises:

standing (20 - 25 repetitions):

• stand exactly, hands along the body.
• lean forward without bending your knees.
• remove your hands on the floor.
• make 2 steps with your hands forward.
• lye in this position for 10-20 seconds.
• pull your hands back to the legs.
• steply straighten the body.

on knees (20 repetitions):

• stand on all fours.
• raise your head.
• raise your right leg and hand.
• hold the movement.
• repeat the same on the other side.

twins (15 repetitions):

• stand on all fours, straightening your hands at the level of the shoulders.
• slowly straighten your legs alternately, leaning on the floor with your fingers.
• keep your feet together.
• straighten the body.
• when inhalation, raise your right leg.
• when exhaling, lower it.
• repeat with your left foot.

lying on the back (15 repetitions):

• lie on the floor, arms along the body.
• remove the buttocks and pull your stomach.
• at the same time, raise the upper body and legs.
• lye in this position for a few seconds.

lying on the side:

• lie on the side and pull the press.
• raise one leg without bending at the knee.
• describe this foot a circle for about a minute.
• lie on the other side.
• do the same with the second foot.

lying on the stomach (4-5 repetitions):

• lie on the floor with a stomach and tighten it.
• hand over your arms forward.
• raise your legs and arms at the same time.
• lying for 30 - 60 seconds.

Perform the described complex 3 - 4 times a week. But do not forget that the effectiveness of any gymnastics also depends on the revision of your diet and lifestyle. Only exercises are unlikely to help you get rid of extra pounds.

Video: Pilates - a unique weight loss complex

Pilates after childbirth and cesarean section

Immediately after the birth of a child, a young mother cannot be engaged in intense physical activity. You have to postpone aerobics for some time, running and classes in the gym. Pilates classes are the best suited for restoring the body after childbirth for a number of reasons:

• exercises have a soft and safe effect on the muscles without exerting severe pressure.
• movements contribute to the restoration of the pelvic muscles, which during childbirth suffer the most.
• blood circulation improves, which contributes to the resorption of the formed hematomas or edema.
• the elasticity of the abdominal muscles returns.
• the posture is straightened, and the body acquires lost flexibility.

The first classes are recommended under the guidance and supervision of a coach. He will be able to choose the necessary load, given the state of your health.

When pilates, remember:

• before you start classes, consult your doctor.
• movements should not hurt you. If you feel unpleasant, replace the exercise to others.
• increase the load gradually, even if you actively playing sports before pregnancy and childbirth
  Buy a special sports bra.
• if you are a nursing mother, perform training after feeding the baby.
• to achieve positive results, do regularly, preferably every day.

When asked whether it is possible to deal with Pilates after cesarean section, experts give an affirmative answer. However, in order to avoid complications, it is necessary to adhere to such rules:

• start classes no earlier than 2 months after childbirth, and only after the resolution of your doctor
  Make sure the seam has grown up.
• exercises on the abdominal muscles must be excluded.

Video: Pilates, recovery after childbirth

Pilates at home for beginners: warm -up

Start engaged in Pilates at home, having familiarized yourself with the recommendations of specialists:

• choose comfortable clothes for classes, not interfering with movements.
• do barefoot or socks.
• breathe with your chest.
• do the exercises with a tense press.

The complex of exercises "home" Pilates consists of:

• warm up.
• directly exercises.
• final relaxing movements.

Warming is important for any training, because it prepares the body for the following loads. Basic loads for warm -ups:

• first, take deep breaths and exhale.
• duration should not exceed 5 minutes.
• the movements are smooth, which slightly accelerate the beating of the heart muscle.

We offer you some movements:

• circular rotation with hands, shoulders, legs and hips.
• pull the body up, as if stretching the spine.
• “Twist” the spine in the direction of the floor.
• when inhalation, stick the chest forward, and round your back when exhaling.
• make inclinations to the sides and down.

Basic Pilates exercises for beginners

After warming up, you can start the main movements. But starting to classes, listen to the advice of instructors:

• do not eat less than 40 - 60 minutes. before and after.
• perform exercises 10 times each.
  Movements should not cause pain.
• try to do exercises in the order that is offered by the complex.

The main exercises that are recommended for beginners are:

"Planck":

• locker the forearms about the floor so that the elbows are exactly under your shoulders.
• exhaustly stretch your legs, leaning only on your fingers.
• pull your stomach without holding your breath.
• hold on as much as you can, up to several minutes.

"a hundred"

• lie on the floor and raise your head.
• pull the stomach.
• raise your legs reduced together with elongated socks.
• extend forward straight arms.
• make them 5 swings on inspiration and exhale.
• perform 100 times.

"Circles":

• lying on the floor, stretch along the hand.
• raise your leg, stretching your toe.
• inhale and start describing the circle with your foot.
• finish the circle by exhalation.
• follow one direction, and in the opposite.
• repeat with the other foot.

"Twisting"

• bend your legs in your knees.
• inhale and draw the muscles of the press.
• slowly raise the body, as if torn off the vertebrae one by one.
• return to the starting position, exhaling at the same time
  Rigger forward, touching your hands to your socks.

"Spinning"

• sit on the tailbone, bending your knees.
• gradually go to bed with inhalation, straining the muscles of the buttocks.
• at the exhale, take your previous position.

"Cervical Extension":

• lie down, spreading the shoulder width apart.
• pull your socks to you.
• hands - on the back of the head.
• pull the abdominal muscles and straighten the back.
• raise the body when inhalation to the position of sitting.
• return back, exhaling.

"Rolls":

• sit down, clasping the knees.
• tighten the press.
• after taking a breath, roll forward.
• roll up, exhaling, back.

"corkscrew"

• lie down, raising the closed legs straight.
• describe the circles with your feet by pulling your stomach.
• repeat in a different string.

"swimming"

• lie on your stomach.
• stretch your legs and arms.
• make swings alternately with your feet and hands with exhalations.
• and breaths of 5 approaches.

Video: Pilates for beginners at home

Pilates for the back with hernia of the lumbar spine

A hernia of the spine is a serious disease in which some sports cannot be engaged in. But the sparing Pilates system, on the contrary, is shown in this ailment, since the exercises:

• contribute to the relief to sore intervertebral discs.
• movements do not have a power load on the spine, as they are made in a lying position.
• pain is significantly reduced.
• blood circulation improves, which helps to improve the condition as a whole.

However, contraindications are still available:

• if necessary, surgical intervention.
• excess period.
• acute inflammatory process.

Do not forget about the main rules:

• carry out training solely under the control of a coach with a medical education.
• movements should not be accompanied by pain.
• carefully select the load, especially during the rehabilitation period after operations.

Video: Pilates for the health of the spine

Pilates for pregnant women

During pregnancy, a woman should abandon many sports. But it is necessary to preserve the tightness of the figure and the tone of the body. Pilates will help this. This healing system is the best suited to the ladies in this important period. The benefits of exercises are huge:

• it turns out a beneficial effect on the respiratory system.
• blood circulation improves.
• the load on the spine is distributed more evenly.
• a sparing muscle training prepares them for labor.

However, do not forget that during pregnancy any sports must be stipulated with a gynecologist.

Pregnant exercises should not be difficult:

• lying on your back and bending your legs at your knees, draw an eight in the air with your nose, one and the other.
• standing on all fours, when you exhale, round your back with a whim, and when you inhale, return to the opposite position.
• lying on the floor, when you exhale, gradually rise. Lying for 10 seconds and get back.
• getting up straight and spreading your legs, take a scarf or belt, stretch your hands in front of you. Then remove his head by bending your elbows, and hold it out for a few seconds. Return to the opposite position.

You can perform these exercises every day about 15 - 20 minutes. The main thing is to follow your well -being and do not overdo it.

Video: Pregnant exercises, Pilates

Pilates from the inside with Karen Carter in Russian

Recently, the Video lessons of the coach Keron Carter are gaining popularity. The set of exercises developed by her is based on the main principles of Pilates:

• centering
• smooth movements
• correct breathing
• concentration

In addition, special attention is paid to visualization and management of their consciousness. Basic theses:

• first thought, then action
• learn to manage your consciousness, which in turn will control your body
• the will obeys thought
• muscles must obey our will

When performing exercises, Karen often uses fitness balls and special flexible hoops. The complex is carefully thought out and systematized. Thanks to this, the results are achieved quickly without exhausting loads.

Pilates from Alena Mordovinova

Alena Mordovina is an instructor who created an author’s program that connects Pilates and Hatha Yoga techniques. Mordovina developed a complex in which yoga asanas are performed in Pilates mode. The essence of this method is as follows:

• in Pilates The muscles work in isotonic mode, in which their length changes and a deep muscle layer is used.
• in yoga work occurs in isometric mode, when the force effect on the muscle does not change its length
  The combination of two techniques avoids a long stay in one position, which significantly reduces the pressure on the joints.

Thus, it turns out something like “active” yoga. The advantage of this system is that the load on the joints is reduced with a thorough study of the muscle frame. The basic principles of yogalates:

• the unification of asanas and pranayam yoga with the elimination and centering of Pilates.
• smooth soft movements without tears and sharpness.
• particular attention is paid to breathing, classes begin with yoga warm -uping techniques.

According to the Yogalates system, you can engage in daily and without restriction of age.

Video: Exercises with Alena Mordovina

Pilates for the elderly

We all want to maintain your youth and mobility of the body as long as possible. However, over the years, this is becoming more and more difficult. Especially elderly people. Pilates is a technique that will help strengthen the body at such a hard age. The advantages of this gymnastics for the elderly people:

• movements are made at a leisurely pace.
• lack of sharp excessive power loads on the joints.
• all muscles are trained, including those located near the spine, which helps to reduce pain in this area.
• muscle elasticity remains.
• the mobility and flexibility of the musculoskeletal system is restored.

Choose a few simple exercises from the complex for you and do at least 2 times a week

Video: Exercise complex for elderly people

Power Pilates

The power pilates combines the exercises of the classical method and power loads. The advantages of this system are that:

• pilates strengthens and stretches the muscles.
• power loads give them a relief.

According to many professional instructors, this type of training helps to quickly drop extra pounds.

The basic principle - classic pilates movements are performed using dumbbells. Their weight should be at least 1-1.5 kg. We list the most popular exercises of power pilates:

• a hundred
• abstracting legs to the sides
• squats Plie
• twisting
• balancing

It is better for beginners to start training with an instructor who will select the optimal load.

Video: Power Pilates

Home Pilates for the press

Training of the abdominal muscles contributes not only to weight loss, but also to observe equilibrium and coordination. You can pull up the stomach at home by performing the following exercises:

• classic "Hundred"
• circles with your foot
• rolls
• twisting

In addition, the exercises are suitable for strengthening the press:

• when exhaling, tighten the stomach as if from the bottom up. Perform this movement not only during training, but also in everyday life, doing ordinary things.
• sitting on the rug and spreading your legs wide, lower your head. Make tilts back and go.
• in a lying position on your back, tighten the bent leg to the chest. Tear off your shoulders from the floor and touch the chin of the chest. Bend your legs alternately without changing the position of the body.
• sit down on the floor, bend your legs, holding your hips with your palms. Slowly go back to the floor without reaching it. Return to the starting position.

Video: Pilates for the press at home

Pilates for the waist, hips

The muscles of the waist and hips are well to work out to you well: the following movements will help you:

• pack on your back.
• get your left hand behind your head.
• raise your shoulders.
• raise and press the left leg to the chest.
• with your right hand, reach the hip of the bent leg.
• take the previous position, but do not lower your leg to the floor.
• make 20 repetitions.
• the same on the other side.

Such exercises are also perfect:

• bending your legs slightly, lie on the right side.
• with your right hand, support your head.
• learn with the other hand on the floor in front of the chest.
• pull your left leg forward.
• raise the body, leaning on the hand in front of the chest.
• put your left leg on the right.
• hold on so for a few seconds.

Next course:

• straighten your legs, lying on the side.
• slowly raise up the upper leg, take it back, straining the press.
• in this position, linger every time for a second 20.

Effective exercise:

• go to your stomach.
• grace up the ankles.
• come around on inspiration, forming a “onion” from the body.
• exhale when returning to your previous position.

Last exercise:

• sitting, spread your legs.
• dissat your hands to the sides.
• turn the body to the left, lean toward the leg.
• touch the little finger on the foot with a little finger of the opposite hand.
• straighten back.
• repeat to the other side.

Video: Exercises for the waist and hips

Pilates photos before and after

We bring to your attention photos of people involved in Pilates before the start of their passion for the methodology and after a while. We hope that the results that they have achieved will inspire you to class Pilates.

Pilates: Reviews of weight loss

Oksana, 40 years old
I have been engaged in this system for 4 years and I can say that it does not contribute to weight loss. However, you do not need to quit training, since the exercises are very useful for the spine and stretching.

Elena, 24 years old
We decided with a friend to sign up for Pilates in a fitness - club, having read positive reviews. What can I say? The weight goes very slowly or does not leave at all (I have remained in the same place). But my friend threw off a couple of kilos. True, she began to limit herself in sweet and flour, unlike me. The conclusion is to engage in Pilates in the hope of losing weight and at the same time bursting rolls - the undertaking is unpromising. Diet is still the basis of weight loss.

Anna, 26 years old
After giving birth, she gained excess weight and firmly decided to return to the previous size. I thought for a long time what methodology to study and chose Pilates. She was engaged in a child every day. The result in 3 months is 2 kg. Maybe this is not much, but I am very pleased. In addition, the body has become more fit and flexible.

Video: Pilates, a complex for weight loss and giving the body an ideal shape