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

Description of Pilates exercises for pregnant women, beginners and seniors.

practice of sport in our time is not only useful, but also fashionable. And thanks to modern information resources, there is an opportunity to learn about the types of health gyms 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 the wound. The system of exercises is aimed at ensuring that absolutely all muscles of the body have been thoroughly and deeply developed and have acquired elasticity, and joints and spine - flexibility. The main principles of the technique of this system are:

• special respiration type - chest breathing is used, in which the thorax completely opens and the abdominal area strains. In this case, the inspiration is carried out before the beginning of the movement, and the exhalation - in the process of its implementation.
• centering of the - all movements are performed when the muscles of the abdominal area are strained, that is, drawn.
• concentration of thoughts - it is necessary to fully focus on the implementation of a particular movement.
• isolation - the tension should be created only in those muscles that are being worked out at the moment.
• smoothness - the movements should not be sharp and intermittent.
• gradual increase in load.
• regularity - as in any other sport, tangible results are achieved only with the constant performance of exercises.
• correct execution - the main thing is the quality of performance exercises, not speed or intensity.

Pilates means concentration and proper breathing

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

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

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

• Yoga is primarily not gymnastics, but the oldest philosophical teaching aimed at achieving balance between physical and spiritual .Strengthening and improving the body is only a consequence of this practice.
• While for Pilates this is the main goal.
• Stretching is a set of exercises for stretching muscles only. In this system, unlike pilates, there is no special concentration on movements and chest breathing.

Yoga is the oldest teaching of the

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

Pilates: benefits for women and men and contraindications

The benefits of using Pilates are determined by the effect this technique has on a person:

• , during the exercise, active blood is flowing, saturated with oxygen due to special breathing techniques. Thus, muscles and internal organs of a person receive more intensive nutrition, enrichment with oxygen, which helps to rejuvenate the body.
• due to the right kind of breathing facilitates the state of a person with chronic diseases of respiratory organs.
• concentration on performing movements calms the nervous system , distracting from thoughts of a different nature. Thus, a person gets rid of overexcitement, nervous disorders and depressions.
• due to properly selected loads strengthens all the muscles of the person, develops flexibility and endurance.
• physicians confirm the relief of conditions after injuries of the spine, knee and shoulder joints, with osteoporosis.
• some exercise complex contribute to decrease in body volume and contribute to weight loss , which is important for the weak half of humanity.
• significantly reduces the risk of prostate diseases in men, as during training the muscles of the pelvis are worked out.

Pilates men are also useful

The main advantages of pilates before other gymnastics are that:

• can be engaged in the system without age restrictions and physical training.
• when exercising exercises all, even internal, muscles, thereby training the entire body.
• exercises improve gait, posture and gracefulness.
• over time, a person gains control of his body.

For Pilates also there are contraindications

Postpone the sessions with this gymnastics:

• for acute inflammatory processes or bleeding.
• elevated body temperature.
• during an 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, a huge benefit is brought to the whole body.

Therefore, in order to lose excess kilograms, you can use Pilates exercises alone or in combination with other, more intense, physical loads. The most suitable for these purposes are such exercises:

standing ( 20 - 25 repetitions):

• stand up straight, hands along the trunk.
• lean forward, without bending the knees.
• lean your hands on the floor.
• make hands 2 steps forward.
• stay in this position for 10-20 seconds.
• walk your hands back to your feet.
• smoothly straighten the trunk.

Pilates slopes

on all fours ( 20 repetitions):

• stand on all fours.
• raise your head.
• raise your right foot and arm.
• delay the movement.
• repeat the same on the other side.

Exercise on the knees of the

with legs kicking ( 15 repetitions):

• stand on all fours, straight arms at shoulder level.
• slowly straighten out alternately legs, leaning on the floor with your toes. Keep the
• feet together.
• straighten the trunk.
• when inhaling, lift your right foot.
• when exhaled, lower it. Repeat the left foot with
• .

Machi kicks, Pilates

lying on the back ( 15 repetitions):

• Lie down on the floor, hands along the body.
• lean on the buttocks and draw in the stomach.
• simultaneously lift the upper body and legs.
• stay in this position for a few seconds.

Exercises for weight loss lying

lying on the side :

• lay on your side and retract the press.
• lift one leg, without bending at the knee.
• describe this leg with a circle for about a minute.
• lie on the other side.
• do the same with the second leg.

Describe the circle with

foot lying on stomach ( 4-5 repetitions):

• lay on the floor with the stomach and strain it. Hand
• pull forward.
• raise your legs and arms at the same time.
• delay for 30 - 60 seconds.

Pilates on the stomach

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

Video: Pilates - a unique complex for weight loss

Pilates after delivery and cesarean section

Immediately after the birth of a child of a young mother, you can not engage in intense physical activity. We have to postpone for a while aerobics, running and training in the gym. Pilates classes are the best for restoring the body after childbirth for a number of reasons:

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

Pilates after delivery is very useful

The first lessons are recommended to be conducted under the guidance and supervision of the trainer. He will be able to pick up the necessary load, given the state of your health.

When practicing pilates, remember :

• before beginning the session, consult a doctor.
• movements should not hurt you. If you feel unpleasant, replace the exercise with another.
• increase the load gradually, even if before the pregnancy and childbirth you are actively involved in sports
  purchase a special sports bra.
• if you are a nursing mother, follow the training after feeding the baby.
• to achieve positive results, do it regularly, preferably every day.

Begin practicing pilates after consulting with doctor

When asked if it is possible to practice pilates after cesarean section, specialists give an affirmative answer. However, in order to avoid complications, it is necessary to adhere to such rules:

• start the training not earlier than 2 months after birth, and only after the permission of your doctor
  make sure that the seam is healed.
• exercises on the abdominal muscles must be ruled out.

Video: Pilates, recovery after childbirth

Pilates at home for beginners: warm-up

Start practicing Pilates at home, having read the recommendations of specialists:

• , choose clothes that are comfortable and do not interfere with the movements.
• do barefoot or socks.
• breathing chest.
• exercises do with a tight press.

The complex of exercises of "home" pilates consists of:

• warm-up.
• directly exercises.
• of the final relaxing movements.

The warm-up is important for any training, because it prepares the body for the following loads. The basic requirements for warm-ups:

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

Pilates can be even at home

We offer you some variants of 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 inhaling, stick out the chest forward, and round the back with exhalation.
• tilt the sides and down.

Basic Pilates exercises for beginners

After the warm-up, you can start the basic movements. But when you start studying, listen to the advice of the instructors: do not eat

• in less than 40-60 minutes.before and after.
• exercises do 10 times each.
  movements should not cause pain.
• try to do the exercises in the order that the complex offers.

The basic exercises that are recommended for beginners are:

"lath" :

• lean your forearms on the floor so that the elbows are exactly under the shoulders.
• pull out your legs evenly, resting only on your fingers.
• stomach pull, not holding your breath.
• stay as long as you can, until a few minutes.

Exercise the

"hundred"

• plank on the floor and lift the head.
• stomach pull.
• , lift your legs together with your toes extended.
• pull forward straight hands.
• make them 5 swings for inspiration and exhalation.
• perform 100 times.

"Hundred"

"circles":

• lying on the floor, pull along the arm.
• your leg up, pulling your toe.
• inhale and begin to describe the circle with your foot.
• finish the circle on exhalation.
• perform rotation in one direction, and vice versa.
• repeat with the other foot.

Describe the circles with the

foot "twisting" the

• lying bend at the knees of the foot.
• inhale and retract the muscles of the press.
• slowly lift the body, as if tearing off the vertebrae one by one from the floor.
• go back to the original position, while exhaling while
  bend forward, touching the toes with your hands.

"untwisting"

• sit on the coccyx, bending your knees.
• gradually lie down while inhaling, straining the muscles of the buttocks.
• on exhalation, take the previous position.

Twisting and unwinding

"neck traction":

• lie down, spreading over the width of the shoulders of the leg.
• pull the socks towards you.
• hands on the back of the head.
• retract the abdominal muscles and straighten the back.
• lift the body when inhaling to the sitting position.
• go back, exhaling.

"rolls":

• sit down, clutching your knees.
• press tension.
• with a breath, roll forward.
• roll, exhale, back.

Rolls

"corkscrew"

• lie down, lifting your closed legs straight.
• describe the circles with your legs, while pulling your stomach.
• repeat in a different direction.

Exercise Corkscrew

"swimming"

• lie on your stomach.
• feet and arms pull.
• do mahi alternately with your legs and hands when exhaling.
• and inspiration for 5 approaches.

Exercise swimming

Video: Pilates for beginners at home

Pilates for the back with a hernia of the lumbar spine

Herniated spine is a serious disease in which you can not practice certain sports. But the sparing pilates system, on the contrary, is shown in this case, because the exercises:

• help relieve tension on the diseased intervertebral discs.
• movements do not exert a force on the area of ​​the spine, as they are done in the prone position.
• pain significantly reduced.
• improves blood circulation, which helps improve the overall condition.

However, contraindications are still available:

• if necessary surgical intervention.
• period of exacerbation.
• is an acute inflammatory process.

Pilates is useful in hernia, as it strengthens the back muscles

Do not forget about the main rules:

• conduct training exclusively under the supervision of a trainer with medical education.
• movements should not be accompanied by pain.
• carefully select the load, especially during rehabilitation after operations.

Video: Pilates for the health of the spine

Pilates for pregnant women

During pregnancy, a woman must give up many sports. But to keep fit and body tone is necessary. Pilates classes will help in this. This wellness system suits the ladies in this important period. The benefits of exercise are enormous:

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

Pilates has a beneficial effect on pregnant women

However, do not forget that during pregnancy any sporting activities must be discussed with the doctor - gynecologist.

Exercises for pregnant women should not be complicated:

• lying on your back and bending your knees in your lap, draw a nose in the air in figure eight, one and the other.
• standing on all fours, with exhalation round the cat's back, and with inspiration, go back to the opposite position.
• lying on the floor, with an exhalation, gradually rise. Hold for 10 seconds and go back.
• standing up straight and spreading your legs, take a handkerchief or belt, stretch your arms in front of you. Then take it by the head, bending your elbows, and hold for a few seconds. Go back to the opposite position.

Before classes, consult with your doctor

. You can perform these exercises every day for about 15 - 20 minutes. The main thing - watch your health and do not overdo it.

Video: Exercises for pregnant women, Pilates

Pilates from the inside with Karen Carter in Russian

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

• centering
• smoothness of movements
• correct breathing
• concentration

Well-known trainer with personal technique

In addition, special attention is paid to visualization and control of one's consciousness. Main theses:

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

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

Pilates from Alena Mordovina

Alena Mordovina is an instructor who created the 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 muscles work in isotonic mode, at which their length changes and the deep muscle layer is activated.
• in yoga work is in isometric mode, when force influence on the muscle does not change its length
  combining of two techniques allows to avoid long standing in one pose, which significantly reduces the pressure on the joints.

Alena Mordovina has developed the technique of combining pilates and yoga

Thus, it turns out something like "active" yoga. The advantage of this system is that the load on the joints decreases with a careful study of the muscular framework. Basic principles of yogalatess:

• combining asanas and pranayam yoga with stretching and centering pilates.
• smooth soft movements without tearing and sharpening.
• breathing is given special attention, classes begin with a breathing warm-up yoga technician.

You can study the yogalatess system daily and without age restriction.

Video: Exercises with Alena Mordovina

Pilates for the elderly

All of us want to keep youth and mobility of the body as long as possible. However, with the years it becomes more difficult. Especially the elderly. Pilates - a technique that will help strengthen the body at such a difficult age. Advantages of this gymnastics for the elderly:

• movements are made at a leisurely pace.
• no sudden excessive force loads on the joints.
• exercises all the muscles, including those that are located near the spine, which helps reduce pain in this area.
• retains muscle elasticity.
• restores mobility and flexibility of the musculoskeletal system.

Pilates can be practiced at any age

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

Video: Complex exercises for the elderly

Power Pilates

Power Pilates combines exercises of the classical method and power loads. The advantages of this system is that:

• Pilates strengthens and stretches muscles.
• force loads give them a relief.

According to many professional instructors, this type of training contributes to the rapid dropping of extra pounds.

Power Pilates

The basic principle is that classical movements from Pilates are performed using dumbbells. Their weight should be not less than 1-1,5 kg. Let's list the most popular exercises of power pilates:

• one hundred
• leg diversion
• squats Plie
• twisting
• balancing

Beginners should begin training with an instructor who will pick up the optimal load.

Video: Power Pilates

Home Pilates for the

Press The training of the abdominal muscles helps not only to lose weight, but also to maintain balance and coordination. To tighten the abdomen at home, you can by performing such exercises:

• classic "hundred"
• circles foot
• rolls
• twisting

Pilates helps strengthen the muscles of the

press. In addition, to strengthen the press, the following exercises are suitable:

• , when exhaling pull up the stomach as if from the bottom up. Do this movement not only during training, but also in everyday life, doing ordinary things.
• sitting on the rug and spreading his legs wide, head down. Make the slopes back and forth.
• in the supine position on the back, pull the bent leg to the chest. Tear off the shoulders from the floor and touch the chest with your chin. Alternately, bend your legs without changing the position of the body.
• sit on the floor, bend your legs, holding your hips with your hands. Slowly sink back to the floor, not reaching it. Go back to the starting position.

Video: Pilates for the press at home

Pilates for the waist, hips

The muscles of the waist and hip area will be well worked by the following movements:

• lie on your back.
• for the head, get your left hand.
• shoulders lift.
• lift and press to the chest the left leg.
• with your right hand, reach the hip of the bent leg.
• take the previous position, but do not put your foot on the floor.
• do 20 repetitions.
• is the same with the other side.

Also perfect for such exercises:

• slightly bent legs, lie on your right side.
• with your right hand support the head.
• lean your other hand on the floor in front of your chest.
• pull the left leg forward.
• , lift the body, leaning on the arm in front of the chest.
• put your left foot on the right.
• hold on for a few seconds.

Exercises for waist and hips

Next course:

• straighten your legs, lying on your side.
• slowly lift up the upper leg, pull it back, straining the press.
• in this position, delay each time for seconds 20.

Exercises for slender forms

Effective exercise:

• lie on your stomach.
• grasp the ankles.
• on inhalation, bend, forming a "bow" from the body.
• exhale when returning to its previous position.

Pilates for the waist

Last exercise:

• sitting, spread out your legs.
• spread out the hand.
• turn the body to the left, lean towards the leg.
• , touch the little finger on the leg with the little finger of the opposite hand.
• straighten out 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 practicing pilates before their hobby with technique and after a while. We hope that the results they have achieved will inspire you to study with Pilates.

Stars are also engaged in pilates

Before and after pilates

Smartness and youth

Notable results

Pilates: feedback on losing weight

Oksana, 40 years old
I am engaged in this system for 4 years and I can say that it does not help losing weight. However, it is not necessary to stop training because the exercises are very useful for the spine and stretching.

Elena, 24,
We decided to sign up for a Pilates class in a fitness club with a friend, after reading positive reviews. What can I say? Weight goes very slowly or does not go away at all( I stayed at the same place).But her friend took 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 to break bread - the idea is unpromising. Diet is still the basis of weight loss.

Do not forget about proper nutrition

Anna, 26 years old
After the birth, she gained excess weight and firmly decided to return to the previous dimensions. Long thought, by what method to deal with and chose Pilates. Was engaged every day during the daytime sleep of the child. The result for 3 months is 2 kg. Maybe it's not much, but I'm very pleased. In addition, the body became more fit and flexible.

Video: Pilates, a complex for losing weight and giving the body the perfect shape