Pilates is a method of stretching and strengthening the body muscles that can help to improve posture, increase flexibility, and alleviate pain.
It’s also an increasingly popular workout for those who are looking to reduce stress and improve overall self-care.
Not only does it offer many benefits for your health, but there are also a few things you can do to keep your routine fresh and up-to-date!
Pilates: What it is, How does it work?
Pilates is an ancient form of exercise that uses your own body weight, gravity and your own muscles to work out. This workout can help improve your flexibility, balance, posture, muscle strength and endurance.
To do Pilates, you need a mat, some pillows or bolsters to support your lower back and neck, and some resistance band equipment. You’ll also need a Pilates DVD or class to follow along with.
To begin the workout, lie down on the mat with your palms flat on the surface. Lift your hips and thighs off the mat and hold for two seconds. Return to the starting position and repeat six times.
Next, use your hands to pull yourself up into a kneeling position. Bend your knees so that your thighs are at a 90-degree angle from your torso. Hold for two seconds before lowering back down to the starting position. Repeat 12 times.
From here, use both hands to lift yourself up into a standing position with feet hip-width apart.
Place one hand on each shoulder blade near the spine and press down gently while keeping your legs straight. Hold for two seconds before lowering back down to the starting position. Repeat 10 times.
Now it’s time for some core work! From standing in the same position as before, slowly twist towards the left until you reach shoulder extension (or if you’re right-handed, reach overhead).
Hold for two seconds before twisting back towards the center and repeating on the other side. Do six reps on each side.
To finish the Pilates workout, lie down on the mat with your palms flat on the surface. Lift your hips and thighs off the mat and hold for two seconds. Return to the starting position and repeat six times.
Why Pilates?
Pilates can help improve your posture, flexibility, and strength. Pilates is a form of exercise that focuses on the body’s muscles and joints.
Pilates was developed in the early 1900s by Joseph Pilates, who believed that proper alignment of the body could help improve overall health.
In addition to improving your physical health, Pilates can also help reduce stress and tension in your body.
Pilates Reformer Machine
If you’re looking to up your Pilates workout, or if you’re just getting started, consider upgrading to a Pilates reformer machine.
These machines offer more stability and control than traditional Pilates equipment, making them a great choice for those who want to improve their conditioning and flexibility.
Here are some tips for upgrading your Pilates workout with a reformer machine:
1. Make sure the machine is comfortable for you. Before starting any new exercise routine, make sure that the reformer machine you select is comfortable for you to use. You may need to adjust the height of the bench, the position of the foot plates, or the angle of the handlebars. If it’s not comfortable, it won’t be sustainable over time.
2. Choose a reformer that fits your needs. When choosing a Pilates reformer machine, remember that different ones are better suited for different types of workouts. If you primarily use it for workouts that include strengthening and stretching exercises such as squats and hip circles, then a less-stable model may be better suited for you than a more-stable model would be. However, if you’re mainly focused on conditioning exercises like balancing postures and lunges, then a more-stable machine may suit your needs better.
3. Adjust your workout accordingly. When using a reformer machine in conjunction with traditional Pilates techniques and equipment, make sure to adjust your workout accordingly so that it remains challenging but still manageable.
Types of Pilates Exercises
There are a few types of pilates exercises you can do to help improve your Pilates workout.
Pilates core work: This type of Pilates exercise focuses on the abdominal, back and pelvic muscles. It’s important to focus on contracting these muscles slowly and deeply, as this will help improve your overall posture and alignment.
You can also do this type of Pilates exercise while seated on the floor or in a chair with your legs together.
Pilates arm work: This type of Pilates exercise focuses on the shoulder, arm and hand muscles.
You can do this type of Pilates exercise by lying down on your back with your arms extended above your head, or by standing with one foot in front of the other and holding onto a railing or ledge for support.
Pilates balance work: This type of Pilates exercise helps improve your balance and coordination.
You can do this type of PilATES exercise by standing with one foot in front of the other, or by lying down on your stomach with your palms flat on the floor.
Getting Started on a Pilates Program
If you’re thinking of starting a pilates program, here are a few tips to help get you started:
1. Set realistic goals. Pilates is an effective workout, but it’s not magic – you won’t suddenly be in the best shape of your life after doing just a few sessions.
Start by aiming for modest improvements and work your way up as you become more comfortable with the exercises and feel better about your results.
2. Find a certified instructor. Not all pilates classes are created equal – some may be too hard or too easy for your level of fitness, or may not include the full range of exercises recommended by the Pilates Method Manual. Before signing up for a class, make sure that the instructor is certified by the Pilates Method Council (PMC), which is an accredited body that oversees the teaching of pilates worldwide.
3. Be prepared to sweat. Pilates is known for its high-intensity workouts, so expect to work up a good sweat during your sessions! Bring water and snacks along with you to help refuel after class, and don’t forget your mat – it can make all the difference in terms of how comfortable and effective your workout will be.
Tips for Advanced Pilates Trainers
1. Use Pilates to improve your overall fitness.
Pilates is an excellent way to improve your overall fitness, both physically and mentally. It’s a great workout for the whole body, and it can also help with flexibility, balance, and coordination.
2. Make sure you’re using the right equipment.
The right equipment is essential for a successful Pilates workout. Make sure you have the right mat, springs, balls, and straps. You also need to have a Pilates machine that’s comfortable for you to use.
3. Be patient with yourself.
If you’re new to Pilates, don’t expect to start seeing results immediately. It may take a few weeks of consistent practice before you start seeing improvements in your fitness level and range of motion. Don’t get discouraged; stick with it!
Best Equipment
When it comes to Pilates, the equipment you use is just as important as the exercises themselves. Here are a few tips for upgrading your Pilates workout:
1. Get a quality mat. A good mat will provide cushioning and support, and will keep your body in alignment while you’re exercising. Look for one that’s both durable and comfortable–you’ll be using it for hours at a time!
2. Equip yourself with the right tools. You’ll need something to help you hold onto the mat while you’re performing exercises, like straps or handles. And make sure to have some sort of ball or weight to work with–these can add resistance to your workouts and help you focus on your core muscles.
3. Add some variation to your routines. If all you do is Pilates on the same mat day after day, it can get boring! Mix up your routine by using different pieces of equipment, or try adding in some light cardio work to really amp up the intensity of your workout.