Pilates exercise inspires more and more people. It is not surprising when we look at all the positive effects of regular training: Pilates strengthens your muscles, ensures a healthy posture, and even helps to reduce stress. Because it can be easily adapted to your fitness level, Pilates is also great for beginners.
Contrary to popular belief, Pilates has very little in common with yoga. But more on that later. Today we will tell you what Pilates is and what makes this sport so effective. There is also a Pilates exercise for beginners. Have fun trying!
Definition – What is Pilates exercise?
Pilates is a systematic full-body workout that uniquely combines breathing and mobility. The method Joseph Hubertus Pilates invented in the early 19th century can be performed on the mat with superior equipment and addresses different muscle groups.
The training focuses on the “powerhouse” – the middle of the body, i.e. the muscles from the ribs to the pelvis – which is strengthened by slow, precise movements. In addition to the physical experience, Pilates is also about self-reflection and mental training.
The Six Basic Principles Of Pilates
- Flow Of Movement
The History Of Pilates exercise
Joseph Hubertus Pilates invented Pilates in the 1920s. As a child, the young Pilates was relatively weak and often ill. Nevertheless, he tried out many different sports and discovered boxing for himself. Holistic body training originated when Pilates was taken prisoner during the First World War. With his training methods, he helped many war casualties to rehabilitate.
What Makes Pilates So Effective
With Pilates, you train your deep muscles in the back and middle of the body. The slow and controlled execution of the exercises ensures that your body is tightened from the inside out and tension is released.
At the same time, you progress awareness of bad posture that could lead to health problems in the long run. Chest and flank breathing are used in Pilates. It supplies your body with fresh oxygen, improves your ability to concentrate and mobilizes your spine.
The Benefits Of Pilates At A Glance
- Strengthening of the entire body without straining the joints
- improvement of posture
- Improving mobility and concentration
- Body awareness training
- Connection of body and mind
- Back pain relief
- General blood circulation support
- reduction of stress
The Difference Between Pilates And Yoga
Yoga comes from India and is considered the science of life. Based on thousands of years of tradition, yoga aims to connect body and mind. Pilates, on the other hand, is a comparatively young discipline from Germany, which primarily serves to strengthen the body. While yoga is more about the spiritual experience, Pilates aims at physical fitness and trains body awareness.
The Classics – These Pilates Exercises Exist
There are around 500 Pilates exercises in total that either stretch or strengthen your muscles. The exercises are usually very dynamic and address entire muscle groups. Crunches, leg lifts or shoulder bridges are typical. Holding exercises such as forearm and side planks or the V-seat, in which you lean your upper body back while sitting, are also strengthening.
We brought you an exceptional classic today: Learn how to activate your powerhouse.
Pilates For Beginners: Activate Powerhouse
- This exercise starts in the supine position.
- Breathe through your nose into your side chest, opening your lower ribs slightly.
- As you breathe out of your mouth, gently pull your navel towards your spine, slightly tensing your pelvic floor. The rest of the body should remain unchanged.
- Breathe in through your nose again.
- Increase the tension on the next exhale until you feel your power belt in the middle of your body.
Pilates is suitable for almost everyone who wants to maintain mobility and strengthen their muscles. Even those who sit at a desk a lot because of their job and need a break from it should try Pilates training. Due to the slow and concentrated execution, even beginners will quickly enjoy the exercises.
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