What is Pilates?

Author unknown.
2014-10-15

Pilates is a set of simple and effective exercises aimed at enhancing the flexibility, strength, and endurance of the spine. Thanks to Pilates, one begins to move easily, gracefully, and freely. In the beginning, it is advisable to practice three times a week for at least 10 minutes. It is essential to gradually increase the duration of the workout and the load. Additionally, the principles of consistency and gradualness should be observed. Instant results are not to be expected.

Beginners should be cautious during training to avoid strains.

Many sports are prohibited during pregnancy. However, Pilates is not one of them. Expectant women should practice Pilates. As a result, young mothers will have an easier time carrying their baby and will experience an easier delivery.

For Pilates sessions, clothing should be chosen to be loose-fitting so that it does not restrict movement and allows for performing stretching exercises. It is recommended to practice Pilates in socks or barefoot, as this makes it easier to perform exercises that engage the calves and feet.

Basic Principles of Pilates

1. The most important principle of Pilates is the control of exercise execution and movement. The result of this practice will be the strengthening of the spinal muscles.

2. Another principle is concentration, which allows you to achieve a harmonious unity of body and spirit.

3. The third principle refers to breathing. Correct breathing helps regulate internal balance and increases control over the movements being performed.

4. The fourth principle is centering. Strengthening the center of the body (from the chest to the pelvis) contributes to the stability of the spine and back, reducing the likelihood of developing spinal diseases.

5. Smoothness is also a crucial principle. There are no pauses or stops during the workouts. Each movement should transition smoothly to the next—smoothness is one of the essential conditions.

6. The final principle of Pilates is consistency. Exercises should be performed regularly over several months to achieve results. If this principle is not followed, efforts may be wasted.

Contraindications for Pilates

Pilates has virtually no contraindications. It is not recommended to practice Pilates if a person has acute stage diseases, exacerbations, or contraindications set by a physician.

Additionally, you should avoid this type of sport if you have a fever or high blood pressure, exacerbated chronic illnesses, noticeable acute febrile conditions, or the decompensation of the cardiovascular system.

Any existing health condition should be reported to the instructor, who will adjust the training program to meet the individual’s needs.

Advantages of Pilates

The advantages of Pilates include the following factors:

• Development of flexibility and strength in specific muscle groups;
• Beneficial effects on the body of a person who has previously sustained a spinal injury;
• Strengthening of both body and mind;
• Ability to choose an optimal set of exercises according to the fitness level;
• Almost complete absence of contraindications to training with a properly selected exercise set;
• The brain controls muscle contractions, meaning consciousness is the source of every movement.

Examples of Exercises

1. One of the exercises in Pilates is the leg lift. For this, you need to sit on the floor, bend your knees, grab your shins, and pull them toward your chest. In this position, your feet should be off the ground, balancing on your ‘fifth’ point. You must slowly straighten your legs while keeping your back straight. The exercise should result in a Latin "V" shape. From this position, you should spread your legs to the sides, then bring them back together, bend your knees, and return to the starting position, keeping your feet off the ground.

2. Another exercise is the straight leg lift. Lie on your back, pull your knees to your chest, and grab your legs around the ankles. Grasp the ankle of one leg with your hands and extend it straight up. Quickly pull the leg toward your head with a sharp movement. Do two repetitions, then switch legs. This exercise should entail 5-10 double repetitions for each leg.

3. The next exercise is the plié with a ball. For this, you will need a gymnastics stick and a rubber ball. Start in a position with your heels together and toes apart. Squeeze the ball between your knees. Then grab the top of the gymnastics stick, rise onto your toes (keeping your heels together), and squat as if you're about to sit on a chair. Slowly rise back up. This exercise should be repeated for 3 sets of 12 repetitions each.