What is Pilates that races to practice? The simplest Pilates exercises

In fact, there are many different forms of exercise that bring unexpected results. Pilates is also one of the new names that many Vietnamese have never heard of.

Through this article, you will understand:

+ What is Pilates?

+ The effect of pilates

+ How and where should I practice pilates?

+ Understand 2 types of pilates exercises

+ Pilates exercises for beginners

1. What is Pilates?
Pilates is named after its inventor – Joseph Pilates, a German born in England then America. He devised pilates as a new approach to exercise and conditioning in the 1920s.

What is Pilates?
Pilates exercises

As such, the origins of pilates are completely clear, unlike yoga or swimming – we don’t know exactly when, but only thousands of years ago.

Pilates is a form of low-intensity exercise that strengthens muscles and improves posture and flexibility. It is also known under the label pilates for full body weight loss.

Pilates may or may not require equipment, but like any other exercise, precision is required.

While your heart rate will definitely increase with pilates, pilates is not the same as cardio.

The pilates method of fitness is quite popular in the US and the West. In Vietnam, many people still do not know what pilates is and should they practice pilates. Find out the next part.

2. Effects of Pilates
Like many other forms of exercise, pilates brings certain benefits to the body. Many of them are not included in conventional fitness methods.

2.1. Pilates reduces belly fat and improves physique
If you practice Pilates regularly, you will notice changes in your body.

pilates
Pilates weight loss

Known as a building block for strong and long muscles, Pilates can balance muscles, support posture, and help you move with ease and grace.

You’re looking to lose weight? Pilates is an option for a smart workout. Along with aerobic physical activity, Pilates has become a leading tool for weight loss and body building.

2.2. Pilates exercises to relieve back pain
According to the Journal of Orthopedic and Sports Physical Therapy, people with chronic back pain after performing Pilates exercises experience more relief than going to see a doctor and specialist.

What are the benefits of doing pilates?
Pilates helps relieve back pain

And the Pilates method of fitness is what makes it, according to Tracy Zindell, founder of Flex Pilates Chicago.

Studies have shown that Pilates helps stabilize the lower back (pelvis), relieve stress, and increase range of motion.

2.3. Pilates exercises for the whole body
Unlike some forms of exercise, pilates doesn’t overwork certain parts of the body or neglect them. It focuses on the core area and promotes the muscles as a whole.

The effect of pilates on the body
Pilates full body exercise

Pilates is a way of total body exercise, and this is also the reason why Pilates is so popular in restorative exercises.

Many athletes also consider Pilates a great foundation for any type of movement.

2.4. Yoga pilates improves posture
When there is a good alignment in the body, your posture will become better.

According to experts, practicing Pilates in the form of yoga can optimally improve posture and body shape. You will find many people who practice Pilates have very good bodies compared to people who do not practice.

yoga pilates
Yoga pilates improves posture

2.5. Pilates boosts energy
It seems like a paradox that the more you exercise, the more energy you will have, and the more you will want to exercise.

Pilates can stimulate the spine and muscles, making them strong and toned. This means that when you practice Pilates, you’ll feel better with a burst of energy.

Pilates exercises
Pilates increases energy for the body

3. Where and how long should I practice Pilates?
Before deciding to try Pilates, many of you are wondering: Who should practice Pilates? Or should I go to the pilates gym?

Indeed, when you know the effects of pilates, you have the answer for yourself.

If you want a solid foundation and good range of motion, then Pilates is the perfect solution.

“It is true that your body will be more flexible with yoga, but Pilates also helps you to be more stable in every movement you do.

Yes, your muscles will get thicker and stronger during weight training, but Pilates also protects your lower back and prevents herniated discs.

It is true that you will burn more calories when running, but Pilates also ensures good posture and good alignment.

It is true that you will gain muscle after doing HIIT, but Pilates also ensures the right movement to avoid injury.”

Pilates exercises
Where and how often do pilates?

Nothing compares to Pilates in its ability to build core strength and improve alignment in the body, experts say. Maybe Pilates can’t monopolize your schedule, but it should have a place in it.

3.1. Nên tập Pilates ở đâu?
Bạn có thể tập Pilates ở nhà chỉ với tấm thảm của yoga hoặc đến phòng tập pilates – nơi có nhiều công cụ hữu ích cho quá trình tập luyện.

Để chắc chắn có động lực hơn và tránh mắc sai lầm khi tập, bạn nên đến các lớp học có người hướng dẫn.

3.2. How long should I practice Pilates?
Typically, doing a full Pilates workout will take 45 minutes per session.

But the question is, how long will it take you to get the full benefits of Pilates?

tap-pilates-cover-clean
How long should you practice Pilates?

Will you get the full benefits of Pilates in less than 45 minutes? The answer is not all. A full exercise is better. However, you will get most of the benefits of Pilates from doing shorter exercises or short and long mixes for a week.

Health experts recommend that, fully practicing Pilates about 3-4 times a week at home or in the gym will help you get the full benefits of Pilates quickly.

4. The difference between 2 Pilates exercises: Mat and Reformer
There are two forms to practice Pilates: on a mat or on a machine (also known as a Reformer).

Mat pilates isn’t just for beginners. There are actually a lot of ways to make working out on the mat more challenging. This exercise will become more effective because of how you use your body.

Pilates mat exercise
Pilates Mat

Reformer pilates is when you use exercise equipment. For example, a sleeping pad equipped with straps for both arms and legs, with spring-loaded surfaces for back-and-forth movement.

According to experts, the practitioner can start with Mat pilates and then do Reformer. The combination of these two forms will help the body gradually adapt and achieve high efficiency after exercise.

Pilates reformer exercise
Pilates Reformer

5. Pilates exercises for beginners
Doing pilates at home is a good way to get a head start on this type of exercise. You just need to prepare a mat to practice the exercise on a flat surface.

Always remember, quality is more important than quantity. Repeat the sequence of exercises 2-3 times after doing each exercise once.

“After 10 sessions, you will feel the difference, after 20 sessions, you will see the difference, and after 30 sessions, you will have a completely new body” – inventor Joseph Pilates.

5.1. Half Roll Back – Half Roll Back
This is one of the easiest top pilates for beginners.

Pilates exercises to reduce belly fat
Half Roll Back

Perform:

– Sit down, knees bent and feet on the mat

– Hands intertwine and gradually bring the back down until half of the lower back touches the mat

– Squeeze your abs deeper and then return to the original position

5.2. Pilates 100
This is a type of leg pilates exercise that helps lengthen and stretch the legs. After counting your 100 breaths, you have completed this exercise.

pilates fitness method
Pilates 100

Perform:

– Start lying on your back with only your back touching the mat

– Bring your knees up gradually towards your chest, head, neck and shoulders lift away from the mat

– Arms stretched out long at the sides, legs extended up high

– Raise your arms up and down, along with breathing control (inhaling and exhaling steadily)

To keep your shoulders and neck relaxed, focus the force on your abs.

5.3. Pilates full body roll
Unlike the first exercise, this full-body pilates exercise requires you to use your whole body’s force.

pilates weight loss
Pilates full body roll

Perform:

– Start lying on the mat, arms and legs extended

– Raise your arms, push your body up, and then gradually curl your upper body so that it doesn’t touch the floor

– Bend upper body, keep abs and reach to toes

– Pay attention that the heel must touch the mat during the performance of the movement

5.4. Pilates – Swimming
Perform:

– Lie on your stomach with your legs and arms extended

Raise your arms and legs off the mat, facing the mat so that your nose is hovering above the mat

– Vibrate your arms and legs, moving from hips and shoulders (not knees and elbows)

– This movement is similar to when you swim. Breathe steadily

Pilates for beginners
Pilates – Swimming

5.5. Cycling Pilates
Perform:

– Lie on your back with your legs apart from the mat

– Imagine you are riding a bicycle. Your feet will be on the pedals

– Hands are behind the head, neck and shoulders are bent while the legs perform “pedal”

– The knee of the leg will be raised towards the body, and the other leg will be extended. It’s like a diagonal movement – ​​the legs are never equal

Pilates exercises for legs
Cycling Pilates

5.6. Pilates Bird Dog Pose
Perform:

– Kneel on the mat with 2 knees, 2 toes and 2 hands down

– Start reaching out with one long arm, opposite leg at the same time extending back

– Repeat the same with the other hand

simple pilates moves
Pilates Bird Dog Pose

5.7. Leg Circle – Pilates rotates the legs
Perform:

– Lie on your back with your arms at your sides, palms down

– Bend your left leg and place your left foot on the mat. Extend your raised right leg so that it forms a right angle to the floor

– Rotate your right leg so that it forms the largest circle possible while keeping your lower back on the floor

– Reverse the circle and then return to the original position, do the same with the other leg

Pilates reduces belly fat
Pilates Leg Circle

In addition, some other pilates exercises are quite similar to when doing Plank.

Overall pilates is a form of exercise that focuses on building core strength and moving the whole body. It is also an effective calorie-burning exercise, so many people call pilates to lose body fat.

Like any other exercise, the most important thing in Pilates is that you need to do the correct movements and stick to it.

DANG NGUYET / According to MESSAGEN MAGAZINE