Pilates is a new direction that combines elements of fitness, gymnastics and yoga. The founder of the method is a physical therapist from Germany, Joseph Pilates. Exercises help strengthen the muscles of the body and develop flexibility of the spine.
The technique is popular all over the world, this is explained by the fact that simple exercises can be performed independently at home, regardless of the level of physical fitness. Pilates has a general strengthening effect, Regular training makes a person flexible, flexible, and resilient.
Features of Pilates
The universal exercise system has the following differences:
Pilates allows you to strengthen and stretch your muscles.
The technique is focused on high-quality execution of exercises with a small number of repetitions. When performed correctly, even small muscles are involved.
Smooth, soft movements make Pilates the least traumatic sport.
Each program is designed so that all muscle groups are involved.
Pilates is an effective type of exercise that helps get rid of cellulite and make your body slim and beautiful.
Pilates video lesson for beginners
Exercises for beginners at home
- Bridge on the shoulders
- Side leg swing
- Torso twisting
- Mermaid
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The muscles of the neck, upper and lower extremities, and hips are involved.
I.P. - lying on your back, arms extended along the body. You need to raise your legs so that your knees do not bend, pull your toes forward. Raise your head and upper back (do not lift your lower back off the floor), look at your stomach. The head is level, the chin does not lie on the chest.
Raise your hands above the floor, a little higher. Make springy movements with your hands up and down without touching the floor surface, while the swing is very small. Move only your arms, your body remains motionless. It is important to breathe correctly: inhalations and exhalations are short, superficial, 5 times in a row. The number of sets is 10, for a total of 100 inhalations and exhalations. Your legs can be slightly bent at the knees.
I.P. - lying on your back, lower limbs extended and connected, bending your right leg, hug and press it to your chest. Raise your upper back, do not lift your lower back off the surface, and tighten your abdominal muscles. At the same time, raise your left leg so that its angle is 30 degrees. Stay in this position for 12 seconds.
Simultaneous leg stretching
I.P. - lying on your back, bend your lower limbs, clasp your ankles with your hands. As you exhale, straighten your lower limbs so that they form an angle of 45 degrees, while simultaneously extending your upper limbs in the opposite direction. As you inhale, return to the starting position, while moving your hands along the floor. Number of repetitions - 12 times.
Corner
Stretching the back, gluteal, thigh and abdominal muscles.
Lie on your back, raise your lower limbs at an angle of 45°, arms extended behind your head, do not raise your tailbone. As you inhale, raise your body, stretch your arms toward your legs, and stay in this position. Number of repetitions - 5 times.
Spinal muscle strain
I.P. - sitting on the buttocks, the spine is straight, the legs are slightly spread and extended (you can bend them slightly), the toes are pulled towards you, the arms are pulled forward, the head is lowered. As you inhale, draw in your abdominal muscles and pull your head toward the ceiling, stretching your spinal column. As you exhale, lower your head to your chest and bend your torso forward. Repeat 7 times.
at the wall
The back and thigh muscles work. Stand against the wall, press your back against it, stretch your legs slightly forward. As you inhale, slowly squat down so that your legs form a 90° angle and extend your arms forward. Repeat 6 times.
Swing your legs while lying on your side
Lie on your back with your spine straight. Hold your head with your lower hand, and rest your upper hand on the floor surface. Straighten your legs, smoothly raise and lower your top leg. Legs straight, body motionless. The number of repetitions is 10 times for each side.
You need to lie on your back, stretch your arms along your body, and bend your legs. Then you should raise the pelvis using only. Lock yourself in this position. When inhaling, you need to raise your lower limb and hold for 5-10 seconds. As you exhale, lower your leg. Repeat 6 times for each limb.
The exercise is suitable for the buttocks, thighs, back, and abdomen.
Get on your knees, lean on your lower arm, put your upper arm behind your head, your elbow stretches up, your abdominal muscles are tense. Smoothly lift your upper limb parallel to the floor surface. Fix your pelvis so that it does not move. Swing the limb 6 times in each direction (back and forth), turn to the other side, repeat.
strengthening the press.
Sit on your pelvis, spine straight, legs bent and slightly apart. The upper limbs are spread apart, while trying to move the shoulder blades. As you inhale, tighten your abs, pull your head toward the ceiling, and lower your shoulders. As you exhale, turn your body to the left, then to the right. Repeat 6 times for each side.
The muscles of the body are stretched, the back, stomach, and upper limbs are trained.
Rest on your left thigh, bend your lower limbs. Rest your left hand on the surface, your right hand on your side. Smoothly raise your torso, then you need to extend your right arm up and raise your hips a little higher. Repeat 5 times.
Advantages and disadvantages of the technique
Positive effects of Pilates:
- strengthening and increasing muscle tone, improving the health of the spine;
- respiratory tract development;
- plasticity, gracefulness of movements;
- posture correction, prevention of back pain;
- weight loss, body restoration;
- strengthening the nervous system, developing positive thinking;
- low risk of injury, suitable for all age groups;
- self-control and the ability to relax.
Pilates has negative sides. For example, when drawing up a training program, it is necessary to take into account the trauma ailments that a person has experienced so that a relapse does not occur.
Increase the load gradually, otherwise stretch marks or severe tears of muscle fibers may occur.
Pilates will be effective only when a person understands what is happening to his body at the time of performing the exercise, and strictly follows the trainer’s recommendations.
Indications and contraindications
The main purpose of Pilates is recovery from diseases or injuries of the muscular frame or musculoskeletal system.
Using this technique, primary osteoarthritis and osteoporosis can be prevented.
Pilates can be practiced in the initial stages of scoliosis, but only under the supervision of a doctor and trainer. They will select exercises to strengthen the muscle corset without putting stress on the spinal column. The same applies to people with intervertebral hernia.
The technique will ease the suffering of people who suffer from migraines; exercises help relieve pain and prevent attacks. This sport is suitable for children, teenagers and people over 40 years old.
Pilates is necessary for those who lead a sedentary lifestyle, teenagers during the period of hormonal growth, to prevent fatigue and mood swings.
Main contraindications:
- infectious diseases, colds, fever up to 38°, due to lack of coordination there is a risk of injury;
- Skeletal tumors provoke fractures and the development of the disease;
- injuries to bones, muscles and ligaments that are not fully treated (relapse may occur);
- curvature of the spine, grade 3 foot deformity, various injuries to the spinal column;
- mental disorders threaten to impair coordination of movements;
- predisposition to bleeding.
A full medical examination is required before classes.
Pilates rules
Concentrate on the exercise which you perform, monitor the load, the intensity of muscle tension, do not think about anything unnecessary.
Breathe correctly You need to inhale through your nose and exhale through your mouth, while keeping your abdominal muscles tense. The lower part of the lungs is active, you need to breathe deeply, it’s hard, but over time everything will work out.
The back is always straight The upper part of the head reaches towards the ceiling, the lower spine is drawn in, and the shoulder blades are straightened. The abdominal muscles are tense.
Do the exercises well, even if there are fewer repetitions.
Think of Pilates as a dance move smoothly, breathe deeply, try to relax and enjoy yourself.
In some cases exercises must be visualized.
Learn to control different muscle groups.
Exercise regularly.
In the modern world, where everyone harbors a desire to be beautiful, it has become not only relevant, but also fashionable to take care of your health and visit a gym or fitness center. Therefore, many beginners, when choosing the optimal direction of sports activity, are faced with the concept of Pilates. This system, which arose not so long ago thanks to Joseph Pilates, combines elements of gymnastics, yoga, and fitness and is therefore extremely popular all over the world. Pilates is especially in demand for beginners, which is explained by the effectiveness of the exercises, the ease of performing them in almost any conditions and the lowest risk of injury. And today we will tell you what is special about this direction, and what Pilates exercises you can master at home.
Pilates is one of the few systems that has a complex beneficial effect on the body, increasing its physical characteristics (flexibility, mobility, plasticity) and allowing you to create an ideal figure.
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exercises are practiced in almost every fitness center. Therefore, many may have seen a scary-looking Pilates reformer. Undoubtedly, training on such a simulator brings many benefits to the human body. However, beginners can begin to practice the technique even without the need to resort to special equipment.
But before you start practicing, you need to know the features of this technique and its basic principles. It is worth noting that the Pilates exercise system was developed by D. Pilates, who personally faced health problems, as a special therapeutic exercise. Therefore, any set of such exercises is designed to reach the deepest and smallest muscles, carefully working each of them.
By regularly practicing according to the D. Pilates method, you can notice the general strengthening effect of the exercises. During such training, a person becomes more resilient, flexible, flexible, physically fit and slender.
This system is considered unique for a number of reasons:
- allow you to strengthen muscle fibers by stretching and pumping them.
- The training is focused on high-quality and thorough execution of exercises with a small number of repetitions.
- Movements should be soft and smooth, with even breathing.
- The technique is designed in such a way that when performing the exercises, all muscle groups are worked out.
- Regular implementation of the complex helps not only improve your health, but also get rid of extra pounds, resulting in a beautiful, fit and slender body.
Those who decide to master this unique practice should first learn how to perform Pilates lessons for beginners using video instructions. They are specifically designed for people with no or minimal sports experience, as well as limited physical capabilities due to injury or illness.
Where should a newbie start?
- To perform Pilates exercises for beginners, it is enough to acquire. At first, you can use a regular but thick towel.
- Make a training schedule in advance, taking into account that it is not recommended to eat food 1 hour before and after training.
- Preferences in clothing should be given to things that do not restrict movement. As for shoes, Pilates exercises are performed barefoot.
- Preview the video tutorial with the complex for beginners to learn the technique and features of each exercise.
- When performing the complex, follow the sequence.
- Pay attention to your sensations, because actions during Pilates should not cause unpleasant feelings or pain.
- If the disease develops during exercise, stop training and consult your doctor.
- Each workout should begin with a workout that lasts from 5 to 10 minutes and includes simple exercises to “warm up” all the muscles of the body.
- At the first sign of fatigue, end your workout. It is better to continue the exercise later, when the body gains strength to perform the remaining exercises.
Execution Features
Features of performing exercises include breathing tactics and smooth movements. During Pilates training, it is important to breathe through the chest, while inhaling, drawing in enough air to expand the ribs. When exhaling, you should try to contract the working muscles as much as possible.
Control of the abdominal muscles is also a necessary requirement. When carrying out movements, it is important to constantly keep the abs tense, using it as an energy source for the whole body.
And to increase the flexibility of the body, you need to try to smoothly stretch the spine while doing exercises. By gradually increasing the distance between the spinal discs, you can achieve excellent results in the plasticity of the body, as well as strengthening the muscle corset that supports the musculoskeletal system.
First training
There are about three dozen Pilates exercises for people just starting to get acquainted with the system. But in order to master the technique and understand the principle of D. Pilates’ method, it is enough to learn how to perform about ten simple exercises that are ideal for your first workout.
You need to start your workout with a warm-up, as indicated above. To warm up your muscles, you can perform the following exercises:
- Starting position – lying on your back on the floor. Inhaling deeply, tighten your abs and begin to lift your legs, bending them and pulling your knees towards your chest. In this case, you need to press your legs tightly to your body with your hands, linger in this position for a few seconds, and then exhale. While remaining in this position, you still need to perform 3 cycles of inhalation and exhalation. It is recommended to do 2 repetitions of the exercise.
- I.p. – the same as in the previous case. With your arms outstretched to the sides, you need to raise your legs bent at the knees so that the thigh and shin form a right angle. From this point, lower the legs simultaneously to the right, then to the left. Tightening your abs, you need to take deep breaths and exhales, lingering at the top point.
Let's move on to the basic movements
We will not describe the entire set of Pilates exercises for beginners, but you will find the simplest and most effective of them with step-by-step implementation below.
Hundred (100)
During this exercise, the muscles of the abdominals, neck, upper shoulder girdle, hips and buttocks are worked. The very name of the exercise comes from the number of breathing cycles that should be performed over 10 sets.
Starting position – lying on the floor on your back. Straight arms should be extended along the body, straight legs pressed tightly against each other, abs tense, shallow breathing.
You should start the exercise by raising your head and arms as shown in the photo. In this position, you should make springy movements with your arms up and down with a small amplitude, inhaling and exhaling superficially 5 times in a row. The total is 10 approaches and 100 inhalations and exhalations. 
During this exercise, the muscles of the abdominals, legs, and back are used. Additionally, coordination of movements develops and posture improves.
To perform it, you need to sit on the floor on a mat and raise your arms along your body. Having rounded your back, transfer the center of gravity to your tailbone and raise your legs straight or bent. You need to hold out in this position, balancing only on your tailbone for 10 to 15 seconds. Sets can be performed 9-10. 
Stretching legs alternately
Stretching the legs alternately allows you to work the rectus and lateral abdominal muscles, buttocks, and large dorsal muscles. I.p. - lying on your back. Having connected your legs, you need to lift them off the floor by about 40-50 cm, while simultaneously lifting the upper part of your body. Tightening your abdominal muscles, pull your bent or straight leg towards your chest with your hands, holding it in this position for 10-12 seconds. Returning it to the suspended position, repeat the exercise with the other leg. In total, you can perform from 5 to 10 approaches of the exercise. 
I.p. – the same as in the previous case. Bend your knees and pull them toward your chest to wrap your arms around them. Tightening your abdominal muscles, extend your legs until they form an angle of 45⁰. At the same time, stretch your arms in the direction opposite to your legs, trying to stretch your spine. Return to the starting position. The recommended number of repetitions is 10-15. 
I.p. – bar on the elbows. Take a position so that your body forms a straight line from the base of your neck to your heels. Take a deep breath and at the same time lift your buttocks up, while lowering your head down and exhaling. Hold for 5-8 seconds in this position and perform another breathing cycle. 
I.p. - Sit sideways on the floor, leaning on your left thigh and straightened left arm. Lift your body up, keeping it tense at the top point for 5-10 seconds. At the same time, pull your toes towards you, and direct your gaze in the direction of your right hand lying along your body, as shown in the photo. Repeat this exercise 8-10 times on each side. 
I.p. – Stand straight against the wall so that your back is against its surface. Perform squats, trying not to lift your spine and lower back from the wall. Breathing should be deep, not shallow. You should perform 10 repetitions for each side. 
I.p. - the same as in the mermaid exercise, but the emphasis is not on the palm, but on the elbow and one knee. From this position, keeping your abs tense, do 10-15 leg raises. Switch sides and repeat the exercises on the other leg. 
Very effective, improving posture and preventing scoliosis. At the same time, it helps to work the back muscles, abdominals, buttocks, thighs and muscles of the upper shoulder girdle. 
To perform this Pilates exercise, you need to lie on your back and pull up, bending your knees, with your heels towards your buttocks. With your hands near your feet, lift your pelvis so that your chest touches your chin. Don't forget to tense your abs and breathe evenly. After holding at the top point for a few seconds, exhale and return to the i.p. Repeat the exercise 10-15 times.
As you can see, Pilates exercises are quite simple to perform. The only difficult part is concentration and the need to constantly keep your abs tense. But believe me, you will cope with this after 2 weeks of hard training. Having mastered the initial level of Pilates, you can begin to practice more complex exercises.
Nowadays, many people suffer from excess weight and back pain. There are many ways to solve these problems. Some of the most accessible and effective exercises are those called Pilates gymnastics.
What is Pilates
The Pilates technique is time-tested - it is about a hundred years old. And her ancestor Joseph Pilates tested all the exercises on himself, solving all the problems with his own health. The benefits of Pilates are obvious. This technique:
- Strengthens all muscles.
- Helps you lose weight.
- Improves body flexibility.
- Increases strength.
- Forms a slender, proportional figure.
Problems such as curvature of the spine and back pain are also eliminated with its help.
Basic principles of Pilates:
- Correct breathing (medium chest).
- Concentration.
- Centralization.
Basic (basic) exercises in Pilates are the easiest. They are:
- Unwinding.
- Twisting.
- Stretching.
- Alternate stretching.
- Rocking.
- A hundred.
- Circle your feet.
- Collapse.
This is the backbone of Pilates. A detailed description of the execution, correct breathing and technique are best given to a novice athlete after repeatedly watching videos where an experienced trainer, while performing these exercises, comments on each movement, insuring beginners from mistakes in technique.
The “hundred” is worth special mention. This exercise develops the center and stabilizes the lumbar region. It combines:
- Breathing exercises.
- Stretching legs, neck.
- Strengthened training of the abdominal muscles and arms.
The main goal of many is to lose weight, so they are primarily interested in Pilates exercises for weight loss. In fact, the entire system includes this important aspect. So, by doing this gymnastics, the athlete will achieve this goal automatically, that is, by default.
A set of exercises for beginners
You need to start with the simplest. A set of Pilates exercises for beginners:
- Take the starting position for push-ups - press your hands to your body. Then bend your arms at the elbow joints, trying to keep your body straight. After fixation, you need to return to the starting position in a few seconds.
- You need to stand against a wall at a distance of less than a meter, press your back against it, and then do a slow half-squat (90 degrees). After twenty seconds of fixation, you need to return to the starting position. Total - 3 repetitions.
- The exercise is performed lying on the right side, with the arm bent at the elbow holding the head in the palm. Then you need to bend your left leg at the knee and rotate it at the hip joint so that an angle of 90 degrees is obtained in both directions. In this case, the foot is completely on the floor. The left hand holds the leg by the ankle, and the right leg needs to be raised as high as possible, then lowered. 8 repetitions on each leg.
- Lying on your stomach (head down), you need to raise your legs to the maximum height and fix this position for half a minute. 8 reps.
- Lying on your back, bending your knees and pressing them to your chest, you need to put your hands behind your head. Raising your shoulders and head, straighten one leg. Now your left elbow should reach your right knee with a three-second fixation. Do the same for the other side.
Briefly about the classes
Perhaps it’s worth giving a few more tips on Pilates for beginners at home.
This type of fitness practically does not require any additional attributes for training. The main thing you need: a few square meters of floor surface, a mat and, of course, patience, diligence and mastering the correct technique for doing the exercises. So you can do Pilates at home - which is what a good half of all athletes do.
Any workout begins with a good, proper warm-up - in this sense, Pilates is no exception to the general rules. What is its need:
- Helps you get ready for the training.
- Warms up muscles and tendons - prepares the body for the upcoming work.
During exercise, the back should be straight (unless the exercise requires otherwise), the stomach should be flat, and the spinal column should be elongated.
After training, no later than half an hour, you need to eat lightly. And, of course, you need rest to restore the whole body.
Pilates ring
The Pilates ring is used to train muscles in the following areas:
- Hips.
- Buttocks.
- Hands.
- Breasts.
- Belly.
This training increases muscle flexibility and elasticity.
The principle of operation of the ring is compression resistance. This attribute has ergonomic handles and is finished with soft material. This makes it easy to manipulate it in any body position during low-impact training.
To better understand how to use it correctly, it is better to watch the videos.
A Pilates ring is also called an isotonic or fitness ring. This device increases the effectiveness of training by providing the necessary resistance to the muscles.
Since it is very compact, you can take it with you anywhere for training in the country, outdoors or while on vacation. The ring perfectly helps not only strengthen various muscles of the body, but also change your posture for the better.
The ring will improve:
- Body flexibility.
- Range of movements.
- Balance.
- Tone.
- The effectiveness of Pilates training.
- Relieves back pain.
In addition, the ring is suitable for older people for the rehabilitation period after injuries, as well as for young mothers after childbirth to restore their figure. With its help, the muscles that are commonly called stabilizers also work - they are extremely difficult to work out with regular training.
The ring is used in combination with other fitness equipment. You just need to squeeze it with your hands or feet - it all depends on the tasks at hand. Ring training is also recommended for joints.
With roll
Roll (roller) for Pilates gymnastics, or as it is also called, cylinder - a roller made of various materials. Its length is from 0.3 to 1.1 meters. Its hardness and coverage can vary greatly. It can be either smooth or textured. The most commonly used are smooth rollers 0.9 m long. Why is it needed:
- Possibility of massage of various zones. Deep-lying muscles are “rolled”.
- The nerve receptors responsible for muscle contraction are stimulated.
- Allows tissue to relax.
They use a roller to train muscles, get rid of back pain, and perform self-massage.
Do not massage injured areas of the body (muscles). You should not massage your knees, inner thighs, or places where there are a lot of lymph nodes.
As for the exercises themselves, you can limit yourself to watching videos, or buy (download) a book by famous American osteopathic doctors who have devoted more than 20 years to the research and use of roll exercises - in particular for Pilates. The authors of this work are S. Kozik and M. Merkel. Here are mobilizing exercises with a roll for Pilates gymnastics.
This device replaces the actions of an osteopathic doctor.
The concept of “osteopathy” is a kind of medical system that considers the root causes of the disease - violation of the structural and anatomical connections that exist between different organs and the body. These abnormalities are called osteopathic dysfunction.
Fisball
Using a fisball, a special fitness ball, you can work out and tone muscle groups in your back, abdomen, arms and legs. This item is used in fitness centers, but for training at home it is a real find. With its help you can fully train your body. In addition, fisball helps to lose weight and prepare for childbirth. With it you can not only learn the basics of gymnastics, but also use it even for training infants!
Pilates for face
There is also Pilates for the face, because it can also be a problem area, especially when a person’s age is over 40, or he has some problems: congenital or acquired from an unhealthy lifestyle.
Chantal Lehmann, a French cosmetologist, has developed a system that models both the face and body through massage, slowing down their aging. These exercises:
- Get rid of wrinkles that appear in the corners of the eyes. You need to close your eyes, hold your breath and relax your eyelids. Bring your eyes to the bridge of your nose for 5 seconds. Then, slowly opening them, look in front of you. 5-10 repetitions.
- Remove double chin. You need to pronounce the sound “k-s-s-s” for a long time, while stretching your lips as much as possible. The main thing is to feel how the muscles and ligaments of the neck tense. Fixation – 5 sec. 5 reps. In between repetitions, you should exhale long and make the sound “o-o-o”.
- This exercise strengthens your chin. Smoothly rotate your head counterclockwise and in the opposite direction three to five times with a large amplitude - you need to pull your neck as much as possible both back and forth and to the sides.
- The following exercise helps to achieve skin elasticity. You need to purse your lips and puff out your cheeks. Create pressure inside your mouth by lightly pressing your index fingers on your cheeks, without opening your mouth or letting out air. Fixation – 5 sec. then – exhale. 5-10 repetitions.
- Facelift. With your palms on your cheekbones, you need to spread your elbows to the sides. The bases of the palms should be felt by the masticatory muscles. Then, after relaxing the lower jaw, you need to make rotational movements with it in both directions for 2-3 minutes.
- This exercise will help smooth out nasolabial folds. To do this, it is necessary, with your mouth wide open, to loudly and clearly pronounce alternately the sounds “aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaayaaaaaaaaaaaaaaaaaaaaaa2008 12/20/2015
Pilates for men
- Benefits for athletes in eliminating muscle imbalances. Very often, some muscles “overtake” others and develop faster. This happens due to the fact that the load is placed exclusively on the “favorite” parts of the body. In addition, Pilates is very useful when it comes to the rehabilitation period after injuries.
- Increased level of physical fitness. The higher this level, the lower the risk of various injuries and diseases. It is Pilates that focuses on the development of the so-called “framework” - the center of the body, which consists of the back and abdominal muscles. This is the very basis for training in various sports.
- Helps get rid of the “beer belly”, which in the near future causes pain in the lower back and lower spine. Good abs are the key to a healthy lumbar region.
- Improves flexibility. Neglecting stretching affects your health, because it increases blood flow in the muscles, and this contributes to their better development and faster recovery. The risk of injury is also reduced.
Finally, the most recent and compelling argument: the creator of the method is a man, and the first instructors were also men.
For hands
Not every woman is satisfied with the shape and volume of the upper part of her own body. Women's hands, for example, are naturally weak and do not receive the necessary stress in everyday life - so they need training.
In order to also work your abs, back, biceps, triceps, chest and shoulders, you can, for example, use videos where instructors and Pilates experts Christine Krivelo and Amber Souza Dzhevet tell and show how best to do this.
Many people are more interested in exercises for the back and lower back - this is also included here. The entire training will take only 15 minutes.
For hips and spine
In order to tidy up your hips and make your spine healthy, you can use video lessons from Pilates trainers: Elena and Vyacheslav Smirnov, Olga Sagay, Marina Sheshukova.
Conclusion
The choice of methods, trainers, as well as classes at home or in the gym depends entirely on the person who decides to practice Pilates. Let us remind you that for a better understanding of the subject and faster mastery of Pilates complexes, it is better to look at pictures with exercises or watch video tutorials.
Few people know that such a famous method as Pilates was invented by a German-American sports specialist named Joseph Pilates (1883 - 1967). Today, his technique is used in many gyms and health centers, but its value is that not only healthy people can practice it, but also those who suffer from a variety of health problems, for example, pain in the spine or back diseases.
Peculiarities
Pilates for the spine helps solve several problems - it strengthens the back muscles and makes them more elastic, which relieves significant stress on the spine and returns lost flexibility to the back. The value of such classes is that not only adults, but also pregnant women, the elderly, and even children can engage in such a system. After all, the main advantage of such treatment is that the risk of injury is minimized.
Back exercises
For back problems, doctors most often prescribe their patients to wear a corset. What is this for? The thing is that the corset performs the function of weakened muscles that simply cannot support the spine in the desired position.
This is exactly the problem that Pilates can solve. In addition, with regular exercise, you can forget about back problems, as well as wearing a corset. All specially designed exercises do not take much time, do not require visiting a gym or fitness center, and you do not have to buy special expensive equipment. Yes, and they can be performed for the treatment and prevention of many diseases of the spine.
If you practice daily, you can even get rid of such a common problem as lordosis, that is, curvature of the spine, which is most often found in children. And for children and teenagers who have certain problems with the spine, Pilates will be an ideal way to regain health and in the future no longer remember that there were once any serious disorders.
At the same time, classes improve posture, teach you to breathe correctly and do not provide much physical activity.
Exercises for back pain
Pilates exercises for the spine in some cases help relieve severe pain, and the pain is most often caused by pinched nerve endings, which occurs when the vertebrae are displaced. This means that in order to get rid of pain, the vertebrae need to be returned to their normal position. Some people believe that surgery simply cannot be done here, but this is not true, because Pilates can be considered a good alternative to surgery.
To perform the exercise, you need to sit on the floor, straighten your shoulders and relax your back. Stretch your arms straight out in front of you and bend your feet at an angle of 90 degrees. When the starting position is accepted, you can begin to perform the exercise itself.
The first thing you need to do is take a deep breath, and as you exhale, begin to lower yourself and reach your hands towards your legs, while you need to round your back well. It is worth remembering that the most important thing here is not to reach the tips of your toes with your fingers. When your back is rounded as much as possible, you need to stretch your spine and take a deep breath.
As you exhale, you need to slowly straighten your back and start from the lumbar region, and only then straighten the cervical region. Such movements must be repeated 6 times. Several sessions can be performed per day.
Other useful exercises
Pilates is also indicated for spinal hernia, although almost all physical activity is prohibited in this condition. If a hernia is diagnosed in the thoracic region, then to perform classes you will need a chair with a backrest. You need to sit on it as usual, but your back should be completely pressed against its back.
After this, the back must be arched back until the shoulder blades rest on the upper edge of the back. From this position you need to slowly return to the starting position. With regular practice of this simple exercise, the pain becomes much less, and in some cases the hernia itself begins to decrease in size.
All exercises must be performed smoothly and slowly, and at the same time be sure to monitor posture and proper breathing. For the first few days, you can visit the fitness center, where a Pilates specialist will tell you exactly what to do and when, and then apply the acquired knowledge at home.
In total, there are approximately 500 different exercises that are aimed at stretching and relaxing muscles, but for beginners it is recommended to use some kind of equipment in Pilates, it could be a chair or a ball.
And, of course, from the very beginning it is necessary to control all your movements, learn to relax those parts of the body that do not take part in the exercise and achieve unity between the body and the inner world.
Please note that the information is provided for informational purposes only, you should study with an instructor!
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Invented more than 100 years ago by Joseph Pilates, the method of physical exercise for the rehabilitation of patients after severe injuries has today found its recognition not only among athletes, but has also been confirmed by doctors.
The popularity of Pilates is explained by the fact that even with minimal load on the muscles, many problems with the spine, hip area, and musculoskeletal system can be solved.
Pilates helps to rehabilitate after serious illnesses, in the post-operative period, even for those who are contraindicated to get out of bed.
Fundamental Principles of Pilates
The Joseph Pilates exercise system is aimed at gentle stretching and strengthening of muscles without impact loads.
The principles of the method are designed in such a way that during classes it is impossible to get injured, pull a muscle or tendon, or dislocate a leg or arm.
Pilates gymnastics is a set of exercises based on the following fundamental components:
- Relaxation– before you start performing the complex, you need to relieve the stress that has accumulated during the day, free yourself from unnecessary thoughts, and calm down.
- Concentration- a fundamental principle, the essence of which is mental concentration on a specific muscle group. The higher the concentration, the more effectively the exercise is performed.
- Alignment- one of the preparatory principles, which states that every joint must be in its place, and even the slightest displacement of the joints can lead to injury.
- Breath– when practicing Pilates, you need to learn to breathe correctly; most of the air should be retained in the lower part of the lungs, which eliminates the occurrence of shortness of breath.
- Centering- a basic principle that says that correct execution of exercises is possible only by stabilizing the transverse abdominal muscle, because it is the abs that allow you to support the spine.
- Coordination– getting used to controlling movements over time leads to the fact that over time the exercises are repeated with exceptional accuracy.
The benefits of Pilates for the back and spine
Until recently, it was believed that problems with the spine were a problem for older people. 
However, back diseases have become younger, which is explained by people's sedentary lifestyle.
The benefits of Pilates have been confirmed by doctors; this technique helps with various and other disorders.
The uniqueness of the technique is that during classes, those muscle groups that are almost not involved in everyday life are worked out.
In this case, it is important not how much force the person performing the exercises applies, but how focused he is on his muscles and how he feels its movement.
During the training process, the overall blood supply to the body improves, muscle tone increases, and compressed nerve tissue is released.
Pilates is beneficial and safe for the back and neck because:
- Most exercises are performed lying down or sitting, which eliminates stress on the spine.
- The technique is aimed at working out the muscular frame of the spine, and strong back muscles prevent increasing the load on the vertebrae and cartilaginous layers.
- Thanks to these techniques, correct posture is developed, which means that the load is evenly distributed on the spine and prevents it from curving in one direction or another, preventing diseases such as.
- With the help of Pilates you can lose weight, which will also have a beneficial effect on the spine.
- The exercises are aimed at releasing muscle spasm, which occurs both due to inactivity and various diseases.
- Correct execution of the complex leads to normalization of blood circulation in the muscles of the spine and intervertebral discs.
The technique has almost no contraindications, even with very serious back problems. In some cases, exercises may be adjusted or canceled.
The Pilates technique involves 3 types of classes:
- on the floor;
- using special equipment;
- using exercise equipment.
The general rule for the entire set of exercises is smooth movement without pauses. Each exercise performed smoothly transitions into the next, while the muscles warm up, stretch, become elastic and elastic.
Selecting the best exercises
Pilates is a whole set of exercises, so the results it gives are multifaceted. When strengthening the back muscles, not only does the spine straighten and posture correct, but also proper blood circulation occurs.
Therefore, the Pilates complex for the back includes exercises that help to engage all parts of the spine from the neck to the lower back.
Neck exercise
Lie on the floor, pull your socks towards you, your navel pulled towards your spine. As you inhale, begin to lift your body slowly using your abdominal muscles, feeling every vertebra.
Once you have passed the sitting position, continue to reach for your feet. After pausing for a second, just as slowly return to the starting position, as if laying each vertebra in turn on the floor.
The exercise is performed while sitting on a chair with a straight back, buttocks pressed tightly to the seat. Spread your arms out to the sides.
As you inhale, begin to swing from side to side, keeping your arms parallel to the floor.
Hold for 2-3 seconds in one direction and smoothly begin to move to the other.
Exercise for the lower back
Lie on your back, bend your knees. As you exhale, slowly lift your pelvis up. The stomach should be pulled in, the navel should be towards the lower back. Slowly, feeling each vertebra, lower your back to the floor, first the thoracic region, then the tailbone and sacrum.
In the video you can see how a set of Pilates exercises is performed for a herniated lumbar spine:
If your back hurts
Back pain can occur for various reasons. Most often, this can be due to a pulled or strained muscle, or due to improper spinal pressure on a specific group of nerves.
A mini-Pilates complex will help relieve back pain:
- In a sitting position, extend your arms in different directions in the shape of the letter “T”. Begin to slowly twist and untwist your spine, staying at the end point for several seconds. Imagine your spinal column twisting inside you.
- While kneeling, place your straight arms on the floor. Try to sit down slowly, stretching your pelvis back and your arms forward.
- Get on your knees and place your straight arms on the floor. Slowly, feeling each vertebra, arch your back like a cat’s and also slowly bend. The navel should be pulled as close to the spine as possible.
Exercises to treat hernia
With a diagnosis such as, the emphasis in exercises is not on physical or strength training, but on 
stabilization and alignment of the spine.
Muscle tension occurs evenly, which is gentle on the intervertebral discs. People who have mastered the Pilates technique with this diagnosis stop experiencing severe pain and live a full life.
The technique is as follows:
- Lying on your back with your arms and legs straight, try to pull your socks towards you as much as possible and almost touch your chin to your chest.
- Lying on your stomach, place your hands under your chin. As you exhale, slowly lift your arms, head and chest off the floor while holding your pelvis, legs and stomach.
- Kneeling, hands on the floor. Raise one or the other straightened leg up, holding it in this position for several seconds.
Video Pilates lessons for the back:
Restrictions are minimal
There are no contraindications for practicing the Pilates complex for the spine, but there are requirements, failure to comply with which may become an obstacle to training.
All exercises must be performed with full mental concentration, thoughtfully and consistently. Be sure to act smoothly, making sure to breathe correctly.
You should immediately stop training if at least one of the exercises causes pain, and then consult a trainer or doctor.
Pilates is a set of exercises for absolutely everyone. There are no contraindications based on age or diagnosis.
The health of the entire body and its functioning largely depends on the condition and endurance of the spine and its muscle group, and this is one of the main arguments for mastering Pilates.