Step into a new world with Pilates. The soul nourishing needs of the east unite with the practical fitness of the west to sculpt the body and relax the mind. It is the ultimate mind-body exercise to tone, streamline and realign the body. You will feel the difference as you stand tall and your posture improves, as you firm your muscles and develop fab looking abs.
Pilates training focuses around strengthening the “core”. The core is defined as the wide band of mid-section from the navel to the lower back, extending from the lower ribs to the pelvis. Every exercise in Pilates focuses on strengthening the core. You will be surprised how challenging it is to perform exercises using these muscles.
WHY IS THIS METHOD UNIQUE?
The Pilates method of body conditioning is not a tedious technique that leaves you over-trained. In fact, the training method is quite the opposite of most other physical forms of exercise. It allows the movements to stretch your body as you simultaneously work on the strengthening aspect. By doing this you create a habit of relaxed effort.
THE PILATES PRINCIPLES
The Pilates philosophy is based on six main principles.
1. Breath: Correct breathing oxygenates the blood and increases circulation. Inhale through the nose and exhale through the mouth.
2. Concentration: There are no mindless or careless moments in Pilates. Rather than allowing your thoughts to wander, focus your mind on the task at hand.
3. Control: Pilates requires mind-body control. Every motion should be planned. This method reduces the risk of injury in the body.
4. Centering: Pilates is often described as “movement flowing out from a strong core”. This is the foundation of all movements.
5. Precision: Precision elevates the benefits of each exercise from superficial to intense. It is not the structure of the exercise but the precision with which you perform them that determines your results.
6. Flow: Movement is by nature continuous. In Pilates, it is important to concentrate on flow during each individual exercise.
PILATES MAT EXERCISES
Lie on your back with your knees bent. Inhale, and then exhale as you lift shoulders, arms and feet off the floor. The legs can be at a 90-degree angle or extended straight up, to increase the challenge. Now, pump arms up and down, initiating movement from the shoulders. Inhale, for 5 pumps and exhale for 5 pumps. Pump 100 times.
ROLLING SIDE TO SIDE
Lie on your back with your knees bent and stretch your arms out to the sides. Inhale, as you drop your legs to one side, turn your head gently to the opposite side. Exhale, as you bring your legs back to the centre. Switch sides. Do each side 6 to 10 times.
Lie on your back with your knees bent and take your arms overhead. Inhale, then exhale, as you roll up lifting your spine off the mat slowly. Lengthen your spine as you lift up and inhale as you slowly lie down on the mat again. Repeat 5 to 10 times.
Sit tall, with legs extended and open slightly wide. Stretch your arms to your sides, and inhale, stretching your spine upwards. Twist from your waist to the left, and exhale as you bring your chest towards your right leg and inhale, lengthening your body up. Switch sides. Do each side 6 to 10 times.
ROLL LIKE A BALL
Sit with your knees bent, holding your ankles. Inhale, as you roll back like a ball and exhale as you come forward. Each time you come forward, “put on the brakes” and balance on your tailbone. Repeat 5 to 10 times.
MERMAID SIDE BENDS
Sit on the side with your knees slightly bent and together. Place your hand palm down, directly below your shoulder. Now, extend your arm and lift your body up from the waist so that the body is straight and aligned and is balanced on your hand and the side of the foot. Breathe normally and hold the position for as long as you can. Then switch sides.
Lie on your stomach, arms extended in front of you. Inhale as you bring your right leg and left arm up into the air simultaneously. Switch arms and legs by lifting your left arms and right leg above the mat. Repeat 6 to 10 times.
Lie on your back with your knees bent, hip-width apart. Exhale, as you lift your hips up. Inhale, as you take your hands overhead. Inhale, as you lower hands and bring hips back on the mat. Repeat 5 to 10 times.
FAQ ON PILATES
WHAT KIND OF BENEFITS CAN I EXPECT FROM PILATES?
The benefits are a fitter body, better posture and balance, increased abdominal and back strength and a relaxed mind.
DO I NEED TO WORKOUT ON MACHINES TO GET RESULTS?
No. You could do a Pilates mat routine to get amazing results. You do not have to use spring-driven machines to achieve your goals.
WILL PILATES GIVE ME BULKY MUSCLES?
No. With Pilates you develop defined muscles without having to lift weights so you do not get the bulked-up results of more conventional workout methods.
DO I NEED TO BE FIT TO START PILATES?
No. Pilates offers different levels of intensity and challenge. You can start at a basic level and progress according to your ability and fitness goals.
HOW IS PILATES DIFFERENT FROM YOGA?
The emphasis in Pilates is body alignment, precision of movement and use of core muscles. Moving to the next level of challenge is encouraged only if the body is able to maintain quality of movement. In Yoga, the goal is to get into the pose and hold the pose. Also, the breathing technique used in Pilates differs from that of Yoga.
IS PILATES THE ONLY EXERCISE I WILL NEED TO DO TO LOSE WEIGHT?
Pilates is not an aerobic activity, so you need to include some form of aerobic activity to burn calories. Choose something that you would enjoy, such as walking, running, swimming, tennis or cycling.
HOW OFTEN SHOULD I DO PILATES?
A Pilates session twice or thrice a week will give you great benefits. Aim to do a Pilates session every other day for the muscles to recuperate.
HOW LONG WILL IT TAKE TO SEE RESULTS?
Results are relative to individual fitness levels. On an average, it will take10 to 12 sessions to feel the difference
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