How long do you need to do Pilates to see results? Interesting questions from our visitors. Recommended training time for Pilates fitness practice

Pilates - the word itself speaks of fluidity, strength, flexibility and precision. But, oddly enough, the name of one of the most popular workouts today comes from the name of its creator, Joseph Pilates. He himself called his system of fitness exercises “controlology,” thereby emphasizing that the main thing in it is control over your body and mind.

Katya, 28 years old:“I have a sedentary job and constant pain in the neck and lower back. When I came to the fitness center, I couldn’t choose the right workout. And only when I went to a trial Pilates class, I realized - this is for me! I really liked the smoothness of the exercises, and, of course, the result: after the third lesson, I felt lightness throughout my whole body, and my neck stopped hurting.”

Olga, 24 years old:“A friend gave me a Pilates membership to the nearest fitness center, but for a long time I hesitated to go. It seemed to me that it was something boring, similar to yoga. Finally, I came to class and was very surprised: the training was pleasant, fun and at the same time relaxing. Although the next day everything hurt! It’s still a mystery to me how I managed to pump up all the muscles.”

Indeed, many do not know what to expect from Pilates and what it is all about. Let's try to figure it out.

What is Pilates?

This is a type of fitness based on the idea of mental control over muscle function. As often happens, the exercise system was invented by a man who was often and severely ill in childhood. Joseph Pilates suffered from severe rickets in the first ten years of his life, suffered from asthma and rheumatism. It is not surprising that at a young age he decided to devote his life to sports and, despite all the illnesses he had suffered, he became a professional boxer and bodybuilder, and then a trainer. He lived to be 83 years old, leaving behind a unique program physical exercise, which was named after him.

Who is Pilates suitable for?

Pilates is considered to be one of the most versatile workouts. It is suitable for people of any age, build, gender, and health status. Pilates is safe because it does not involve excessive physical activity. The exercises are simple but effective. If you are driving sedentary lifestyle life, you want to improve your posture, get rid of headaches and at the same time you are afraid strength training, then Pilates is for you.

Four Basic Principles of Pilates

1. Proper breathing is the basis of Pilates

If you breathe correctly, the body is saturated with oxygen, all organs work more efficiently. When doing Pilates, breathing should be costal: you need to fill the chest with air without raising your shoulders or using your stomach. This breathing is controlled by the intercostal muscles, and this is what gives the desired effect in Pilates.

2. Smoothness and grace

This point protects beginners from injury. If everything is done slowly and gracefully, then sprains or tears are impossible. Pilates himself called his system the return of a person to natural image life, that is, all exercises should be natural, simple and smooth.

3. Training all muscle groups

Control over your body allows you to involve all muscles in the gymnastics process, even those that we usually use little. This allows you to gradually remove muscle tension and redistribute the load from the most stressed muscles. At the same time, the spine is significantly strengthened, it really becomes a strong and durable foundation of the human body, and posture improves.

4. Regularity of classes

Like any workout, Pilates only bears fruit if you do the exercises regularly. Considering that Pilates exercises are quite simple, it is advisable to perform them daily. If you go to a fitness center, then training 3-5 times a week will be effective. After about 20 sessions, you will notice the result: strengthened muscles, straight back, tucked in stomach, easy gait, excellent health and positive attitude. After 30 Pilates classes, your body will completely adapt to the correct lifestyle - it will begin to breathe and work with new strength.

At any age, Pilates classes bring benefits and pleasure. Despite the fact that the exercises of this type of fitness are simple, remember that it is always better to start classes with a professional instructor, and only after completely mastering the program can you perform them at home on your own. Enjoy your training!

Fitness can be done for various reasons. Some people maintain health, others relieve stress, but many use it as a means of fighting extra pounds. And, contrary to what many people think, Pilates is ideal for weight loss.

Many women ask on forums and communities whether Pilates helps lose weight. Such interest is quite understandable, because it is difficult to believe that slow and smooth movements can become effective tool in the fight against extra pounds.

What makes the situation even worse is the fact that the calorie loss during an hour-long workout is only about 250 kilocalories, which is even less than jogging. And considering that more than 9,000 calories are “hidden” in one kilogram of adipose tissue. It turns out that you need to exercise every day for an hour for a month to get rid of just one extra kilogram. Not a very pleasant prospect.

Those who provide such data have never practiced Pilates and do not understand the features and principle of its work. It really helps you lose those extra pounds, but it does it in a completely different way.

How does Pilates work?

To understand how Pilates works, you need to remember its history. This type of fitness was used as a rehabilitation technique for military personnel injured in the First World War. After severe injuries, there was no question of any intense load, so I had to develop a completely new set of exercises. This is how Pilates appeared, in which breathing exercises are combined with the principles and exercises of yoga and classical fitness.

But then it turned out that Pilates is also effective for losing weight. The following mechanisms operate here:

Deep breathing combined with certain exercises normalizes metabolism, causing the body to burn more energy between workouts.
The muscles are gradually trained and their volume increases. And even in normal times, they require more calories for normal operation. Result - increased consumption energy.
The workout tones and activates the muscles, and for several hours afterwards they burn calories more intensely than usual.
Regular exercise helps reduce appetite, which reduces the amount of calories consumed. This manifests itself especially well immediately after training.
Pilates exercises for weight loss teach you to keep your muscles focused and “pull” your body inward, which makes your silhouette slimmer.
This technique improves blood and lymph circulation, which reduces tissue swelling. As a result, its “volumes” decrease.

Pilates, as a special direction for the rehabilitation of dancers and athletes after injuries, was introduced in the 20s of the last century. Its founder is Joseph Pilates, who introduced the program to the world effective exercises, helping to recover quickly and painlessly.

Today, Pilates is rather considered as a method for effectively tightening the figure, improving posture and increasing body density. Due to the fact that there are no shock loads during the classes, you can practice according to the method even at an older age, and even during pregnancy. But those who want to lose weight quickly need to choose a more active sport - with aerobic or strength training.

You shouldn't think that everything is so simple. Pilates requires special concentration and some effort.

What is Pilates

Unlike fitness, Pilates is a set of exercises aimed at developing muscles and increasing body density. With regular exercise, posture is corrected and coordination is improved. Muscles become more elastic, joint mobility and spine flexibility increase.

Pilates classes focus on controlling breathing technique and abdominal muscles. The effectiveness of training is achieved not through the quantity of exercises performed, but through their quality. Special deep breathing and precise exercises help strengthen muscles abdominal cavity, pelvis, back.

It is very important to follow the exercise technique, because results can only be achieved in this way. Pilates is more aimed at strengthening and toning muscles, but it does not provide strength and aerobic exercise.

The main benefit of Pilates is the balanced muscle load, which reduces the likelihood of injury. Strength and cardio training involve targeted stress on certain muscle groups; with Pilates, the muscles work evenly.

Classes are held at a calm pace, exercises replace each other gradually, becoming more and more complex. And the fatigue will be different, not the same as during fitness - deeper, but not as strong.

It is very important that as a result of exercise, chronic pain in the spine goes away. Due to the strengthening of the muscle corset and greater mobility of the vertebrae, elongation of the spine is observed. It is due to this that posture is corrected and even a slight increase in height. Let’s just say that a person stops “growing down.”

Pilates is also a certain philosophy. A single positive movement of thought and body. Spiritual balance achieved through physical and moral stress. Commitment to the goal and its achievement.

History of origin

Since its inception, Pilates classes have long been available only to a certain circle - athletes, dancers, artists. Even without special knowledge, J. Pilates himself intuitively followed the idea of “navel to spine,” symbolizing the protection of the body. When performing exercises, the transverse abdominal muscle actively works and all the deep muscles are involved, making the body more dense, strong and beautiful.

Joseph Pilates gave classes an individual character - he introduced special exercises based on the nature of the injury or the well-being of the students. Over time, after the death of the founder, the method continued to develop, incorporating the best developments of trainers and latest achievements medicine.

Interesting. By the way, Joseph Pilates insisted on eradicating bad habits and striving to come to an awareness of the need to restore one’s own health.

What are the benefits of Pilates?

The main goal of the training is to restore mobility and natural flexibility of the spine and joints, around which a beautiful, dense, elongated muscle is formed. As a result, the spine restores its normal position, and the spinal discs regain their shock-absorbing properties.

Pilates gives flexibility and freedom of movement. The effect is achieved through regularity and correctness of classes.

The main advantages of Pilates:

You get a beautiful flexible body with elastic muscles. At the same time, you can avoid pronounced relief and over-pumping of muscles.
Alignment and stabilization of the spine. Pilates has been proven to help relieve back and lower back pain.
Working out the deep abdominal muscles. Leaves visceral fat, the stomach becomes flat and elastic.
Posture improves. By straightening the spine, the functioning of internal organs improves and back pain disappears.
The shape of the body becomes different - the lines of the figure are stretched and defined, which is especially noticeable in the most problematic areas of the abdomen and hips. Massiveness goes away, external lightness appears.
Safety of exercises - training is recommended during the period of rehabilitation after injuries to the joints and spine, as well as for prevention purposes.
Deep breathing increases blood circulation and increases lung capacity. Relieves depression, normalizes sleep. The uncomfortable feeling of anxiety disappears.
Increases flexibility and mobility of joints. Every movement in Pilates is aimed at safely stretching muscles and increasing motor activity joints.
Blood pressure decreases, the functioning of the cardiovascular system improves, which has a beneficial effect on the general condition of the body.
Improves body coordination and balance. After just a few lessons, you will feel that your movements have become more precise and your step has become easier.
Muscle imbalance is eliminated - all muscle groups are involved when performing exercises. The body is worked out as a whole, and not in separate areas.
You can do Pilates at any age and with different physical fitness. A special advantage is that training is available even to those who suffer from diseases of the musculoskeletal system.
Some exercises are suitable for performing during pregnancy. Strong, elastic muscles help reduce tension in the lower back, and proper deep breathing and good stretching will help make labor easier.

Pilates is always a good mood and a boost of energy. After training, you will notice pleasant fatigue and a feeling of satisfaction.

For the figure

What does Pilates do for your figure? The body becomes light and toned. Due to the deep development of muscles, their elasticity increases, which certainly affects the external contour of the figure. Posture improves - shoulders straighten, stoop disappears, height increases.

Changes are especially noticeable in the abdomen and hips. The characteristic deposits on the outer line of the thigh disappear, and the visual “heaviness” disappears. By lengthening the muscles, a person becomes noticeably taller and slimmer.

For women

Perhaps, main result from Pilates classes for women - strengthening the pelvic floor muscles. Due to this, you can subsequently avoid one of the significant age-related problems (spontaneous urine leakage). Another plus in favor of Pilates is that there are no contraindications for pregnant women.

Well, and of course - a feeling of satisfaction from your appearance and good health.

For the body

Without a doubt, Pilates classes bring not some abstract, but very specific benefits to the body. By straightening and lengthening the spine internal organs fall into place and begin to function normally. The functioning of the liver, kidneys, gastrointestinal tract, and cardiovascular system improves. The volume of the lungs and, accordingly, the volume of blood increases.

The most noticeable effect of Pilates is on the condition of the joints. Due to the gradual stretching of muscles and ligaments, joint mobility increases. That is why the technique is recommended for rehabilitation after injuries.

Is it possible to lose weight with Pilates?

It would probably be more correct to say that you cannot lose weight quickly with Pilates. Those who want to lose weight as quickly as possible need to engage in more active types of fitness. Pilates affects the body more gently and gradually.

With regular exercise, the body becomes denser and more elastic, and volumes disappear. The lines of the body acquire clarity, the external looseness and vagueness of the figure gradually give way to beautiful forms.

If we talk specifically about losing weight, then yes - you can lose weight. But we comply with two conditions - we introduce restrictions on food and take our time. Again, you can’t go hungry, as the training takes place with sufficient stress.

Important. In Pilates, the results do not come immediately. But after a few sessions, suddenly, standing in front of the mirror, you will notice that you have become a little slimmer, a little taller and a little thinner.

How many calories does a workout burn?

An hour of exercise burns about 250-300 kcal. Cardio training or strength training consumes about 300-500 kcal, and with particularly intense exercise you can lose up to 750 kcal.

The numbers confirm that you won't achieve rapid weight loss by doing Pilates. But if you follow a certain diet, the chance of losing weight (say, getting yourself in order) is very high.

Basic principles of Pilates

It should be remembered that Pilates is not just a set of exercises performed in a certain order. Joseph Pilates approached his method precisely as a way to harmonize and unite the body, mind and spirit.

The Pilates philosophy is based on six principles:

Centering. The basis of everything is a strong center. Tighten your abdominal muscles, pull your navel towards your spine. It is important that the spine is straight. You should feel muscle tension throughout the entire session.
Concentration. Extreme composure and attention to every movement. If all your attention is paid to performing the exercises correctly, the results will begin to appear very quickly.
Precision and symmetry. It is necessary to ensure that the position of the body is level, without distortions - the shoulder blades and shoulders should be on the same line.
Control. Exercises are performed with conscious control of every movement and complete immersion in the action.
Breath. No breathing - no Pilates. During classes, the so-called average chest breathing is used, inhaling through the nose and exhaling through the mouth.
Traction. During training, you need to feel the stretch throughout the entire spine.

Important. These six principles should always be followed during training, no matter where you are - at home or in the gym. But simultaneous classes and conversation mobile phone- not for Pilates.

The main mistake of all beginners is that we want everything at once. This is a fundamentally wrong approach, since Pilates exercises vary in complexity - they can be compared to dance steps.

You shouldn’t exercise until you go crazy - two or three times a week for 30-40 minutes is enough. In most cases, Pilates is combined with other types of fitness training, but even if this is not the case, the specified time is enough to feel tired.

The warm-up is different from the traditional one. You just need to stand for 3-4 minutes and get ready for classes. The main thing is to stand with correct posture.

The exercises are performed smoothly, without jerking. In this case, it is necessary to ensure that the heart rate does not exceed the norm.

Important. Breathing control is perhaps the most difficult thing in the first lessons. You need to learn to coordinate your movements, breathing and immersion in the process.

Basic exercises

Each movement in Pilates uses all the muscles of the body, but is aimed at correcting a specific area. There is no obvious rigid gradation here, since the exercises were initially developed specifically with the goal of restoring flexibility and the natural position of the spine, as well as strengthening the abdominal muscles.

Schematically, the exercises can be divided into several groups:

complexes for the abdomen, back, muscle corset;
complexes for hips and buttocks;
complexes for the upper body.

Stretching exercises can also be included in a separate group.

Important. We should not forget that there are exercises for beginners and advanced ones.

Exercises for the abdomen and back

The hundred

Crunch

Reverse crunch

Leg extension

Leg changes

Side crunch

Diagonal twist crunch

Single leg stretch

Straight leg stretch

Torso twists (Russian Twists)

Side heel Reaches

V-crunch

Raising arms and legs on all fours (bird dog)

Hyperextension (lower back extension)

Back raise with arms raised (lower back letter “T”)

Swimming

Exercises for legs and buttocks

Gluteal bridge

Leg raise bridge

Raising legs on all fours (don kick)

Diamond leg raise (clam)

Side leg lift

Inner leg lift

Kneeling side kicks

Upper body exercises

Plank

Upward plank

Plank leg lift

Side to side plank turns

Mermaid (side Plank Mermaid Raise)

Push-up knee + leg lift

Who is Pilates for?

Pilates should be taken into account by those who are contraindicated in shock training due to problems with joints and blood vessels. The low impact load and relatively low pace of each exercise eliminate the occurrence of injuries and do not provoke an increased heart rate.

Regular exercises help strengthen the muscle corset, straighten the spine, and improve posture. Therefore, Pilates is perfect for those who want to look beautiful and attractive without grueling exercise.

Contraindications and harms of Pilates

Unlike other types of fitness, Pilates is a calm, low-impact workout. It is believed that people of almost any age, and even the very elderly, can do it.

However, there are a number of contraindications to training:

recent operations;
cardiovascular diseases;
diseases of the musculoskeletal system during exacerbation;
big overweight or obesity;
pregnancy - intensive exercise is contraindicated.

Important. After 40 years, it is recommended to visit a doctor before starting classes.

Is it possible to exercise while pregnant?

Certain exercises based on the Pilates method are included in the training complexes for pregnant women. Training takes place in a relaxed manner with minimal stress. The focus is on proper breathing and strengthening, stretching the abdominal and back muscles.

An elastic and durable muscle corset allows you to reduce the load on the spine and reduce the risk of lower back pain. Proper breathing will ease contractions and ensure adequate oxygen supply to the baby during labor.

What clothes are best to wear when working out?

The main requirement for clothing for Pilates is that it should be comfortable and not restrict movement. The material should include natural thread that provides air exchange and moisture absorption.

All Pilates exercises are distinguished by precise movements, so it will be more rational for clothes to fit close to the body. Long wide trousers and “loose” T-shirts should be avoided - not only does it look unaesthetic, such clothing interferes with control over the exercises and acts as a distraction.

Shoes - such that the foot is comfortable. Pilates is a low-impact workout with minimal stress on the joints. Therefore, there are no such strict requirements as, for example, in step aerobics. You can buy sneakers or sneakers with thin soles, whichever is more convenient for you.

In most cases, training takes place barefoot on individual mats.

Differences between Pilates and yoga, stretching and callanetics

Pilates is based on the philosophy of harmonizing the body, mind and spirit - this can be seen as similar to yoga. The only thing is that the age of yoga is counted in thousands of years, and Pilates is only less than a hundred years old. If you look at the exercises, Pilastes is still oriented towards movement, and yoga is statically oriented.

The second similar trend in fitness is stretching. Certain elements of stretching are also present in Pilates, but the latter is more dynamic. The main goal of Pilates is flexibility, strengthening the muscle corset, straightening and stabilizing the spinal column. And stretching is aimed more at increasing joint mobility and stretching muscles.

Another “twin brother” of Pilates is callanetics. It is based on a complex of elements of ballet, yoga (asana) and breathing techniques. The technique is aimed more at burning fatty tissue, although regular exercise also strengthens the muscles of the back and abdomen. The main difference between callanetics and Pilates is a calmer pace and complex poses, which are sometimes impossible to master without a trainer.

Is it possible to practice at home?

Pilates can be practiced at home. There are a huge number of video tutorials on the Internet, among which you can easily find one that suits your level of training.

Don't forget that when preparing for Pilates, the same rules apply as for other types of fitness - you can't eat too much immediately before training.

Select an entry in Russian or one that you understand. During the classes, the instructor explains how to breathe, how to concentrate correctly and what points to pay attention to.

Lena Loginova has been doing Pilates for a month now and therefore decided to ask her coach Denis Sychev about this sport.
For a month now, I’ve been tearing off my freelance butt, which has grown to a chair, a couple of times a week and going to do Pilates. I received many impressions, which I will outline in a separate post, and came to many questions. Who needs this sport? And who better to refuse it? Is it possible to lose weight with Pilates? How can you tell if you have a good coach and not a charlatan? In general, many wisdoms - many sorrows-)

Denis Sychev is a professional choreographer, a graduate of Romana’s Pilates school (founded by a student of the founder of the movement, Joseph Pilates) and personal trainer, practicing all over the world - in the USA, Spain, France and Holland. At his studio, PMP (which stands for Practice Makes Perfect), he provides one-on-one training. Actually, I’m working with Denis - and I went to ask him.

Pilates is a panacea for office workers

Among my clients there are rhythmic gymnasts, muscle men, 80-year-old grandmothers, and 20-year-old girls with severe scoliosis. Pilates is indicated both for them and for absolutely healthy people: it makes the back healthy and increases joint mobility. It is clear that if a gymnast comes to me who is already flexible, as if on hinges, we will not work on the joints. We will do strength exercises to strengthen the muscle corset. But most office workers have very limited joint mobility: it’s simply difficult to move their arms back. We are working to increase mobility so that a person can remove a sweater over their head without pain.

This machine is called "reformer"

Reformer Exercises Reveal Your Problems

We always start on the reformer, no matter what, because I have to see the person's body and understand what exercises to give him next. After the first three or four exercises on this simulator, a lot becomes clear.

When a person lies on the reformer, all his problems are clearly visible. For most, this is scoliosis: one shoulder will be higher than the other when the person lies on their back. It also often happens that the pelvis is displaced. The client will lie down on the reformer and will feel as if they are lying perfectly flat and perfectly in the center of the machine. But in fact, on one side the distance to the edge will be greater, and on the other - less.

Much more becomes clear after the first exercises: for example, when a person does a leg press on a reformer, you can see where his pelvis shifts during the movement, where his shoulders and neck go. The trainer notices that he has scoliosis or has had an injury. Of course, I try to find out such things before class, I ask everyone. But many people forget to tell some things, and only during training, when I see something wrong, do they realize: “That’s right, I sprained my leg about 15 years ago.

Pilates should not be practiced during pregnancy

The basic principle of Pilates is to pull the abdomen inward and upward. I teach people to look for this feeling when you “sew” your stomach to your spine. During an hour of training, a person performs all exercises with his stomach pulled in, which removes the load from the lower back. Naturally, such exercises should not be done by pregnant women. This is the main contraindication. A pregnant woman, firstly, simply cannot pull in her stomach, and secondly, attempts to do this can provoke contractions. I do not take classes for pregnant women in any trimester. This was told at Romana’s Pilates, where I studied and became certified. And I travel the world, and I have never seen any of the reputable Pilates trainers I studied with train pregnant women. Pilates for pregnant women is complete nonsense, it means that they are trying to scam you out of money.

The simpler the Pilates equipment, the better.

What is the advantage of original equipment? Reformers and machines are very simple: there are not a large number of modes and stop positions. Therefore, they do not adapt to your body, but work with it and change it. If you have a million support positions, then the machine adapts to your body and makes the work much easier, but worsens the result. The body should change, and not the simulator should adapt to it. I tried other equipment and came back to Gratz - the original. It was important for me to be as close as possible to the original source and to use equipment made according to the drawings of the founder of the direction.

You can do Pilates on a mat, but this is aerobatics

There is Pilates lying on a mat: without machines, sticks, or any rolls. But this is the most difficult and energy-consuming part. You are working with your own body. There is no help and no support in the form of belts, nothing helps you. On the mat you need maximum concentration, maximum coordination, balance. We start a little at a time: we worked out on the reformer - a few exercises on the mat. And little by little we add 2-3 new ones every workout.

It’s easier on the reformer: the resistance of the springs helps you, the platform itself moves, but on the mat you work with your body. Personally, no workout excites me more than Pilates on the mat.

Pilates improves your workout in your core area - the gym or on the treadmill. I don’t want to encourage everyone to go to Pilates, to say “come to me, Pilates is the only thing you need in life.” You won’t get the same results as in the gym. Pilates is more of a complementary sport. It can be combined with functional training, running, strength training, gym classes and Nordic walking.

Although it may be the main one. It has many levels of difficulty: from advanced and I can’t do some exercises. And for thin young girls, Pilates may be enough - they will have toned muscles and a flexible body. For middle-aged women who are not very athletic, this load is also quite enough - Pilates will be a fairly hard workout for them.

And male athletes don’t understand Pilates at all. I have such clients, they come and cannot understand: why is this, what to do at all. But they come back again and again because Pilates makes their gym sessions better and less traumatic.

Pilates improves both sleep and women's health

To see the effect as quickly as possible, you need to exercise 3-4 times a week. After just a month, people can easily tie their shoelaces and their backs don’t get tired when they sit for a long time. It often happens when men simply cannot tie their shoelaces, and not because big belly, it’s just that the muscles are so tight that it’s difficult to do. The muscles are injured from a long time of training in the gym, they are in spasm and simply do not allow him to bend over.

Over 2-3 months of regular training, overall muscle tone increases, joint function and blood circulation throughout the body improve. By working the deep back muscles, your posture is aligned. The abs are noticeably strengthened because working this area is the core of the entire Pilates practice. By relieving tension in the chest and neck, sleep improves.

Pilates also has a positive effect on women Health, since during training the pelvic floor muscles are affected and blood flow to the pelvic organs increases.

As a result of the exercises, the consequences of injuries, back and neck pain, discomfort during walking and long static loads (for example, from sedentary work) go away.

Pilates and yoga, frankly, have almost nothing in common. Firstly, there is a lot in yoga static exercises, and in Pilates they are all dynamic. In addition, yoga has an emphasis on breathing, while Pilates does not. In it, you already need to monitor your whole body at the same time, pull in your stomach, open your ribs, and pull your shoulder blades down. There is no time left to control your breathing. There is an emphasis on aligning and stretching the spine, increasing joint mobility, stretching and strengthening muscles. Pilates works your core, your center of strength. Hips, buttocks, back, neck - it all should ideally be on the same line. And in Pilates we are working to even out all this.

Pilates engages deep muscle layers in a way that other sports don't.

During Pilates we use deep muscle layers that are not used during other workouts. For example, during functional training we use the Olympic principle: we involve all five basic physical qualities in the process - strength, coordination, endurance, speed and flexibility. At the same time, many different equipment are used (dumbbells, bosu, step platforms, fitballs and much more). It turns out that functional training gives us moderate power, development of superficial muscles and rapid weight loss. Pilates is exclusively done on machines or on a mat. There you work not just with your body, but with the resistance of the springs. You won't lose weight so quickly with Pilates, but it will help you work the deep muscles, hold your back correctly, and correct existing problems.

Pilates gives you a stretch that you can't get enough of on your own.

A bonus of Pilates is muscle stretching. Many people work out in the gym and need to stretch after a workout to keep their muscles elastic and so they don’t get clogged. If you are into running or crossfit, you will also have clogged muscles. At the same time, I don’t know a single client of mine who would do the required amount of stretching exercises after training. And if you don’t do stretching or don’t do it enough, then problems will begin to form: someone has an under-rotated pelvis ( going forward - approx. Lena Loginova), some have, on the contrary, lordosis ( butt too bent back, like a centaur’s - approx. Lena Loginova).

Pilates can help people with spinal hernias

I have a vivid example - my first client. We opened in January and she has been coming to us 4 times a week since the beginning. A month later, she stopped remembering her lumbar hernia. She sleeps peacefully on her side, on her stomach - and does not wake up in pain. It should be understood that a lumbar hernia will not go away if it already exists. What we do is relax the area around the injury, which is in hypertonicity, and this removes the pain, and pump up the muscles. But we don’t mindlessly pump up, as many do in the gym, no hyperextensions! We pump and stretch muscles, for example, during long boxing exercises. When you lie on the reformer on your stomach, hold the loops in your hands and move your arms back, pulling yourself forward. And I control from behind so that your legs don’t lift too much. This is very good exercise for the lower back: the back is both strengthened and stretched.

The very same thing useful exercise. And the photo is a spoiler for the next post about Pilates-)

Here you need to look: some people have severe hypertonicity and need to mainly relax their muscles, while others have very weak muscles and require strengthening exercises. Pilates does not get rid of a hernia, but it allows you to live more comfortably with this injury. I have a lot of clients with hernias, it's a common injury, and this really helps them.

Pilates corrects posture

Everyone has the same problem: a head sunk into the shoulders and back problems - scoliosis or lordosis. But even very advanced scoliosis can be corrected.

If a person has lordosis - a protruding pelvis - then we work with him on the “electric chair” (the apparatus is called “Electric Chair”). These will be pumping exercises where you need to sit with your back pressed against the back of this chair. This will be difficult because a person with lordosis has a large arch in the lower back. But this is precisely what will remove the deflection.

Scoliosis - asymmetry of the shoulders and shoulder blades - can be eliminated in principle with any Pilates exercises, since they are all aimed at alignment. We will do more reps on one side and fewer reps on the other. Exercises on the Cadillac machine are especially effective for removing scoliosis.

For kyphosis, when a client comes in with a kyphosis hump, we will do the usual exercises on the reformer, but I will put shoulder pads and a pillow under the client's neck so that he can stretch it out.

Session after session, Pilates will start for a few hours a day, and then take longer and longer to return you from a crooked state to normal.

Reading time: 14 minutes

In the 1920s, trainer Joseph Pilates introduced effective complex exercise, which was supposed to help injured athletes and dancers recover and return to their previous physical shape. Since then, the direction of Pilates has emerged, which has gained enormous popularity in the last 10-15 years. According to statistics, in the USA alone the number of Pilates instructors exceeds 11,000 people.

We offer you all the most useful and up-to-date information about Pilates: advantages and disadvantages, features of classes, effectiveness for weight loss, as well as a ready-made set of exercises from Pilates and useful tips for those who are just starting to practice Pilates.

General information about Pilates

Pilates is a series of exercises to increase body strength, develop muscles, improve posture, balance and coordination. Each exercise is performed with special attention to proper breathing technique and control of the abdominal muscles. This helps you perform movements with maximum power and efficiency. Pilates lengthens and strengthens muscles, improves muscle elasticity and joint mobility.

Features of Pilates

Pilates defined not the quantity of exercises, but their quality, and this is one of the main features of this sporting area. Exercises, as a rule, are done in a certain order, gently replacing one after another. This isn't the kind of workout where you'll work up a sweat, but you'll definitely feel your muscles tense during each exercise. You will gain stronger, toned muscles while increasing flexibility and improving the condition of your spine.

Most traditional workouts create muscle imbalances: strong muscles become stronger, and weak muscles, on the contrary, become weaker. This is a leading cause of injury and chronic pain in back. During Pilates, your muscles will work evenly and in balance, ensuring better workout performance and reducing the likelihood of injury. This is why so many professional athletes use Pilates in their training regimen.

In Pilates, your muscles will never work to the point of exhaustion, you will not sweat or feel very tired. The class includes precise exercises and special deep breathing. If you don't like programs that focus on concentration, then Pilates may seem like a boring workout to you. But if you want to strengthen your abdominal and pelvic muscles, as well as maintain good posture and get rid of back pain, then Pilates is definitely for you.

Regular classes will help you feel the “Pilates effect”. Thanks to a set of exercises, you will tighten your abdominal muscles, lower your shoulders, lengthen your neck, lift your chest and straighten your posture. By the end of the lesson, your spine will be elongated, your stomach will be tightened, and your body will be free and light. Pilates poses will make you feel taller and more confident than you did just an hour ago.

Sign up for training at the AirFit Pilates studio and work out under the supervision of a professional trainer.

Benefits of Pilates

We offer you 15 benefits of Pilates that will surely convince you of the benefits of this fitness trend:

You will create elastic abdominal muscles and a strong back, and also work the deep abdominal muscles. The basic principle of Pilates is to pull the navel towards the spine. By applying this simple technique to Everyday life, you will make your stomach flatter and more attractive.
Pilates straightens and stabilizes the spine, reducing discomfort and pain in the back. Research shows that Pilates also relieves various types of lower back pain.
Regular Pilates classes will help you tone your body, strengthen your muscles, and increase their strength. At the same time, you will create a slender, toned body without pronounced pumped muscles.
Pilates is so safe that it is even used in physical therapy for rehabilitation after injuries. Also, regular exercise is an excellent prevention of musculoskeletal injuries.
Pilates will improve your posture. This is not only useful for preventing back pain, but also for the smooth functioning of all internal organs.
Pilates improves body shape. You will tone the muscles in such “problem” areas as the hips and abdomen, creating a beautiful, slender silhouette.
By controlling your breathing and correct body position, you learn to control your movements and feel your body better.
Deep breathing, which is the basis of Pilates, helps relieve anxiety, depression and insomnia.
Pilates exercises will increase your flexibility and joint mobility. You will work towards safely increasing the length and stretch of your muscles, as well as increasing your range of motion in your joints. In this aspect, Pilates is second only to yoga and stretching.
Pilates lowers blood pressure and improves performance of cardio-vascular system. Through deep breathing you will also increase your lung capacity and blood circulation.
Unlike some other fitness programs, Pilates focuses on developing the entire body without neglecting any muscle group. Exercises help get rid of muscle imbalances, which increases the effectiveness of training and reduces the risk of injury.
You will significantly improve your balance and sense of coordination. Any gymnast knows: in order not to fall off the balance beam, you need to have strong core muscles, which are actively developed during Pilates classes.
Pilates is perfect Suitable for all ages and for people with different physical abilities, from beginner to advanced. These are low-impact workouts, so they are also suitable for people with joint problems.
According to Joseph Pilates, this method of exercise is designed to harmonize your spirit and mind, getting rid of negative emotions. You will be charged with positive energy for the whole day!
Some Pilates programs are suitable for use during pregnancy. This will help you relieve back pain, maintain a slim figure and master breathing techniques for an easy birth.

Cons of Pilates

If we talk about the disadvantages, it is important to note that Pilates is not the most effective method for burning fat and losing weight. Also, Pilates will not help you develop endurance or significantly improve your physical fitness. Yes, it's not the best The best way for weight loss and getting rid of excess weight, but Pilates is ideal for improving health and creating a strong, durable body.

Pilates is very demanding on the quality of exercises, so if you practice on your own or with an illiterate instructor, there is a chance that the training will be ineffective. It is very important to follow the correct technique for exercises that require special precision and attention.

Pilates is great for strengthening and toning your body's muscles and increasing flexibility, but it is not a comprehensive strength program. You'll need to supplement it with some other workouts if you want to tone up your arms or give your lower body a good workout.

Contraindications for Pilates

Although Pilates is a calm, low-impact workout, in some cases it is better to consult a doctor before starting classes. Especially it concerns:

pregnant women;
people who have recently undergone surgery;
people over 40 years of age;
people with heart disease;
people with exacerbation of musculoskeletal diseases;
people who are overweight or obese.

The main principles of Pilates

When developing his program, Joseph Pilates created not just a set of exercises, but an entire methodology that helps harmonize the mind, body and spirit. That is why Pilates training is inseparable from its main principles. Wherever you practice, at home or in the gym, the principles of Pilates should accompany you throughout the entire session. These six principles are the basis for performing Pilates exercises.

The principle of centering. A strong core is the foundation of Pilates. Tighten your abdominal muscles, stretch your spine into one straight line, pull your navel towards your spine. The muscles should be tense throughout the entire session, not relaxed.
The principle of concentration. Be extremely collected and concentrated during class. If you pay full attention to the exercises and do them with full dedication, you will get maximum benefit from each movement.
The principle of control. Each Pilates exercise is performed with complete muscle control. Each movement is conscious, work is carried out in isolation on the target muscles.
The principle of accuracy. Your entire body should be aligned and symmetrical. The shoulder blades, shoulders and pelvic bones are on the same line; nothing should disturb the symmetry.
The principle of breathing. Breathing is an integral part of Pilates exercises. Use medium chest breathing, inhale deeply through your nose, exhale through your mouth. Do exercises in rhythm with your breathing.
The principle of traction. Straighten and lower your shoulders, do not pull them towards your ears while doing the exercises. Squeeze your shoulder blades and feel the stretch in your spine.

Pilates for weight loss: is it effective?

The high effectiveness of Pilates for weight loss is nothing more than a marketing ploy. This type of fitness is not the most effective tool for weight loss. Judge for yourself, an hour of Pilates on average burns 250-300 kcal. For comparison, strength and aerobic training will help you burn 500-600 kcal per hour of exercise, and intensive training even more - on average, 750-850 kcal. It becomes clear that compared to other forms of physical activity, Pilates for weight loss is not the most effective method.

But this doesn't mean that Pilates won't have any benefits and you shouldn't include it in your fitness plan. If your goal is to lose weight, then along with strength training, include Pilates in your schedule, at least 1-2 times a week. You must also maintain a daily calorie deficit to allow your body to start using fat for energy.

As mentioned above, Pilates is effective for strengthening the muscles in the abdomen, back, buttocks and thighs. As a result, you will improve the shape of your body and get rid of flabbiness and looseness. Plus, the more muscle you have in your body, the higher your resting metabolic rate, which means you'll burn more calories throughout the day. This is another indirect argument in favor of using Pilates, if not for losing weight, then for sure creating a slender body.

Pilates can be a good starting point for those who have not exercised for a long time. The exercises are performed slowly and under control, without impact sessions and increased loads. This way, you can tone your muscles and gradually get involved in sports without injuring ligaments and joints, without the risk of injury.

What conclusion can be drawn? If you want to lose weight quickly and effectively, then Pilates is not the best best technique for these purposes. But if you want to improve your health, improve your body shape and work on yourself in the long term, then Pilates workouts should be included in your fitness plan.

15 effective Pilates exercises

We offer you a selection of Pilates exercises in GIFs. To perform them, you do not need additional equipment, so you can perform them even at home:

1. Hundred

2. Double leg extension

3. Single leg extension

4. Boat

5. Gluteal Bridge

6. Raising legs on all fours

7. Side leg raise

8. Leg Raise for Inner Thighs

9. Diamond Leg Raise

10. Roll on your back

11. Plank

12. Side plank leg raise

13. Superman

14. Swimming

15. Raising arms and legs on all fours

Thanks to the YouTube channel for the gifs The Live Fit Girl.

If you are planning to do Pilates with an instructor, make sure they are qualified or take a trial class. In this type of fitness, a competent teacher is very important, who will monitor the correct technique and supervise the students.
Choose a class according to your skill level. You should not attend an advanced Pilates program if you are just starting out. However, you can only assess your level directly in class. Even a physically fit person may have difficulty performing specialized Pilates exercises.
You can also do Pilates at home. There are many workouts available on DVD and Youtube with a wide selection of programs for every skill level. It is advisable to attend at least a few training sessions with an instructor to learn the basics, but if you do not have such an opportunity, you can start doing Pilates at home. For those who plan to do Pilates for weight loss at home, we recommend that you look at our selection:.
When practicing Pilates at home, it is better to choose a video in a familiar language. During training, instructors often voice important nuances on the correct exercise technique that cannot be caught by simply watching a video.
During the entire lesson, be extremely collected and concentrated. Don't forget about the basic principles of Pilates, you must follow them every second.
In Pilates, the quality of the exercises is important, not the quantity. Every move you make must be absolutely technical. The exercises may look very simple, but they require a lot of precision and control on your part. If you are tired, take a rest, but do not neglect the correct technique.
Remember that Pilates was created not for weight loss, but for improving the health of the body. If your priority is to reset excess weight, then it’s better to choose strength and aerobic training, and set aside 1-2 days a week for Pilates.
But to get the most benefits from Pilates, you should do it at least 3-4 times a week. After just 10-15 sessions, you will notice improved posture, increased muscle strength, more confident exercise and freedom of movement.
Don't think that Pilates is a very easy and affordable form of fitness. Yes, these are low-impact and low-intensity workouts, but they require your full dedication and concentration.
Basically, Pilates is performed with your own body weight without additional equipment. But there are also programs using fitball and elastic band. The use of a reformer, a special moving machine for Pilates, is also gaining popularity:

Pilates or yoga?

One of the most obvious similarities between Pilates and yoga is that both fitness disciplines focus on harmonizing the body and mind. In yoga, this intention is expressed more openly, however, in Pilates, without the participation of the mind, it is impossible to adhere to its basic principles. The difference between them lies in the degree of attention and involvement of the mind during classes.

Pilates is partly inspired by yoga practices, but differs in one key factor. Yoga consists of a series of static poses (asanas), while Pilates is based on dynamic and unstable movements that provide additional resistance and help to work more effectively on muscle strength.

Pilates is more aimed at strengthening the core muscles and developing the correct physiology of movement, which is used in everyday life. Yoga is more focused on stretching and flexibility, as well as expanding consciousness through movement.

If you want to tighten your muscles and at the same time improve contact with your body, increase flexibility and get rid of back pain, then programs such as Pilates are definitely for you. Do Pilates at least 1-2 times a week and your body will thank you!

All about car tuning