Pilates

PILATES Explore a new dimension through Pilates. The soul-nourishing requirements of the East are merged with the practicality that the West offers to shape the body and calm the mind. It is one of the most effective exercise forms for the mind and body, to tone, refine and align the body. You’ll feel the difference when you are easily able to sit up straight, as  your posture is improved, and when you tone your muscles and create gorgeous abs.

Why PILATES?

Pilates training is focused on building your “core”. The term “core” refers to the broad mid-sectional band that runs between the navel and the lower back, stretching from the lower ribs to the pelvis. Each exercise in Pilates is focused on strengthening your core. You’ll be amazed to see the results after exercising the muscles!

What is the uniqueness of the method?

This pilates technique of conditioning the body is distinct from other types of exercise. It allows you to stretch the body as well as focus on strengthening. This creates the habit of a relaxed effort.

THE PRINCIPLES OF PILATES

The Pilates method is based on six basic principles. 1. Breath: Proper breathing oxygenates the blood and improves circulation. Inhale through your nose, then exhale out of the mouth. 2. Concentration: There aren’t any unfocused or naive moments during Pilates. Instead of allowing your mind to wander, keep your attention to the task at present. 3. Control: Pilates is a form of exercise that requires control over the mind and body. Every move should be planned, this can reduce the risk of injuries in the human body 4.

The art of centring: Pilates is often described as “movement emanating from an incredibly strong core”. This is the base of every movement. 5. Precision: Precision increases the value of each exercise from basic to intense. It’s not the form of the exercise but rather the accuracy with which you execute these exercises that determines the outcome. 6. Flow: The process of movement is continuous. For pilates exercises, it is vital to pay attention to the flow through every movement or exercise.

Pilates mat exercises.

 The Hundred

Lie on your back and bend your knees. Inhale and exhale, lifting your legs, shoulders and arms off the floor. The legs may be set at a 90-degree angle or straight up to add more difficulty. Now, pump your arms upwards and downwards, starting the movement of the shoulders. Inhale for 5 pumps and exhale for five pumps. Repeat 100 pumps.

ROLLING SIDE-TO-SIDE

Lie on your back as you bend your knees. Your arms should be extended towards the sides or with elbows bent, placed behind your head. Inhale as you lower your legs towards one side and shift your head slowly to your other side. Exhale as you slowly return your legs towards the centre. Switch sides. Repeat this exercise   6 to  10 times.

ROLLING LIKE A BALL

In a seated position, keep your knees bent, while securing your ankles. Inhale as you bounce back like an inflated ball. Exhale as you roll forward. Every time you move towards the forward direction, “put on the brakes” and balance on your tailbone. Repeat this 5 to 10 times.

THE MERMAID

Sit tall. Now, place your feet on the side and keep your knees bent but not completely close to each other. Place your palm down, just beneath your shoulder. Next, extend your arm and raise your body from your waist, so that your body is straight in line and balanced between your hand as well as the side of your foot. Relax normally and remain in the position, holding for the longest time you can. Then, switch sides.

 

SWIMMING

Lie on your stomach, with your arms spread out in front of you. Breathe in while you lift the left and right arms at the same time. Switch legs and arms by lifting both your left arm and your right leg above the mat. Repeat the exercise between 6 and 10 times.

 SHOULDER BRIDGE

Lie on your back and then bend your knees, keeping your hips separated. Exhale, lifting your hips. Inhale, while you raise your hands and place them overhead. Inhale, as you lower your hands and place your hips onto the mat. Repeat 5-10 times.

FAQ ABOUT PILATES WHAT TYPE OF BENEFITS I CAN EXPECT FROM PILATES?

The advantages include a fitter body, better posture, and a boost in core and back strength.

DO I NEED TO WORK ON MACHINES TO GET RESULTS?

It is possible to perform the Pilates mat workout to achieve astonishing results. However, Pilates machine workouts are also popular, and they deliver fabulous results. You could do either the mat workout, machine workout or alternate between both. However, if you don’t have access to the Pilates machines, don’t stress! There is no need to resort to spring-driven machines to attain your goals.

 

Do I have to be fit to start PILATES?

No. Pilates has various levels of intensity and challenges. You can start gradually,  and increase your fitness level based on your improved fitness level and capabilities.

How is PILATES different from YOGA?

The main focus in Pilates is the alignment of the body as well as the precision of movements, and the utilization of the core muscles. In Yoga, the aim is to get into the pose and hold the pose. Additionally, the method of breathing that is used for Pilates differs from that used in Yoga.

Is PILATES THE IDEAL exercise method to lose weight?

 Pilates isn’t an aerobic exercise, therefore you should incorporate any form of aerobic exercise to burn off calories. Pick something you like, for example, running, walking, swimming, tennis, or cycling.

How often should I PILATES?

A Pilates session once or twice each week can provide incredible benefits.

How long does it take to get results?

This varies, based on your fitness level. On average, you will need 10 to 12 sessions before you can feel the difference.