Pilates exercises for beginners at home. Pilates: description, benefits, principles, exercises

The cult of a beautiful body in modern world has become truly widespread. To be successful in your career and personal life, you need to work not only on your inner world, but also over the external component. Became popular healthy eating, visiting fitness clubs, in general, everything that improves our physical condition. Everyone is free to choose their own path to beauty and healthy body. But, as a rule, those methods that have been tested for decades and tested by millions of people inspire confidence. The system of exercises called Pilates is one of these.

What is Pilates

Surprisingly, Pilates, which is fashionable today, has existed for more than 100 years! This system of exercises was invented back in the 19th century, the homeland of its founder is Germany. In a small German town located near Dusseldorf, a frail, sickly boy was born. From the very early years He suffered from rheumatic fever and asthma, but was able to overcome the ailments that beset him with the help of a complex of physical decorations that he himself developed. At the age of 14, Joseph Pilates had a healthy, beautiful body. In the 20s of the 20th century, Pilates immigrated to the United States, where he met many like-minded people who were ready to train according to his system. Thus, Pilates spread around the world, starting from America, and therefore today this country is considered the birthplace of Pilates.

In our country, Pilates has gained popularity in the last 10 years, due to the fact that representatives of show business have become actively interested in it. The trend has caught on because it really helps to “sculpt” the body of your dreams, without requiring any special material costs or colossal physical activity.

The difference between Pilates exercises and other types physical exercise is that the first ones must be performed slowly, measuredly and smoothly - this practically eliminates the risk of injury during training. The main goal of Pilates is to teach you to feel your body, every part of it, every muscle. The technique is based on exercises that allow you to develop flexibility and mobility, strengthen the transverse and rectus abdominis muscles, which, by the way, Joseph Pilates called the “framework of strength.”

Another important component of Pilates is the need to carefully monitor your breathing, which should also be smooth, leisurely, and measured. This is partly related to Pilates and yoga. Combining deep breathing with slow movements allows you to consistently work different muscle groups, strengthening them without building muscle mass.

By doing Pilates in a fitness club or at home, you can significantly strengthen your body, lose excess weight and get rid of many diseases.

What are the benefits of Pilates?

As practice shows, more women come to Pilates classes than men. But this type of physical exercise is suitable for both.

For women

Exercise for the intimate area “Bud” Lying on your back, bend your legs perpendicular to the surface, touch your knees with your hands. Extend your arms and legs forward at a 45-degree angle. Stay in this position for a few seconds and slowly return to the starting position.

Joseph Pilates called the muscles of the abdomen, thighs and buttocks the “center of power,” so many exercises are aimed at working with these areas. And they, in turn, are often the most problematic for women. Pilates is suitable for representatives of the fair sex with pear, rectangle, and apple body types - it will allow you to get rid of excess fat in problem areas.

Pilates is also useful for women who have crossed the 40-year mark. It helps prevent diseases of the skeletal system, increase muscle elasticity, and cope with emotional instability.

A “pleasant bonus” of Pilates classes for women is the development of the so-called intimate muscles. Many exercises train the muscles and ligaments of the pelvis, thereby increasing the sensitivity of the intimate area.

For men

Pilates for men is good, first of all, because it allows you to increase your overall level physical training, on which a person’s endurance and activity depend. When playing sports, men are most often focused on rapid muscle growth and tall power loads. Meanwhile, the strong half of humanity completely forgets about the importance of flexibility and neglects stretching. But it is stretching exercises that help rapid recovery muscles after strength training, improving blood flow, increasing the elasticity of muscles and ligaments, which helps to avoid injuries.

In addition, Pilates will be useful for beer lovers. Frequent consumption of this drink causes the so-called beer belly. To get rid of it, a man begins to intensively pump up his abs, while not paying attention to the back muscles and spine, but they are the ones who experience the primary stress due to an enlarged abdomen. Uneven muscle training leads to pain in an already overworked back, and the man is sincerely perplexed as to why it hurts. Pilates in this case will help tone all muscle groups evenly.

Who is this direction suitable for?

Contraindications for Pilates These include any illness that occurs in an acute form, advanced scoliosis, 3rd degree flat feet, and mental illness.

Pilates is right for you if:

you periodically experience back pain;
you suffer from osteoporosis or osteoarthritis;
you are leading sedentary lifestyle life;
you have a sedentary job;
you want to strengthen your muscles and improve flexibility;
you need recovery from an injury;
you want to lose weight;
you want to support physical fitness during pregnancy;
you strive for rapid recovery in the postpartum period.

Golden rules of Pilates

Even if you intend to practice Pilates at home, it is recommended that you take the first two or three introductory classes under the guidance of a trainer so that he can explain the basic principles of performing the exercises and create a complex that is optimal for you. And then, if desired, you can master this complex at home.

During exercise, it is important to breathe correctly - through the chest, trying to open the chest wider as you inhale and contract the muscles as much as possible as you exhale.

You should constantly remember about the abdominal muscles; they should be in a state of tension all the time.

It is very important to take the correct starting position while performing the exercises. There is no need to rush and start the exercise right away. It’s better to check the initial pose once again: incorrect position Not only will it not be beneficial, but it may even harm the body.

You need to make sure that your shoulders are lowered while performing the exercises. This is very important for proper breathing, in otherwise the chest will not be able to open wide enough when inhaling.

When performing exercises in standing or on all fours positions, it is important to keep your head straight, without throwing it back or pressing your chin to your chest.

While doing this, you should try to stretch the spine, as it were - this will increase the space between the spinal discs, and the body will become more flexible and mobile.

Duration and frequency of classes: conditions for effectiveness

Joseph Pilates encouraged his followers to train 5-7 times a week. For those who have been involved in this sport for a long time, this schedule is suitable. But for beginners, 3 workouts a week is enough: the body must gradually get used to regular loads without perceiving them as stress.

The optimal duration of the lesson is 40–50 minutes. But you need to do it from the beginning to the end of the workout. Don’t allow yourself to rest between exercises; the “I’ll sit for a while and then continue” options won’t work. If it is difficult to exercise for 40 minutes, it is better to reduce the time, but do the exercises one after another, without breaks.

Programs for beginners and loyal followers

Below are the basic exercises of varying degrees of difficulty.

Exercises for Beginners

Breath. Before doing this and two the following exercises you need to take the starting position: standing, feet shoulder-width apart, knees slightly bent, stomach tucked in, back straight, arms relaxed, chin slightly raised. For 5 minutes we just breathe evenly and deeply - from the chest, not from the stomach! The exhalation should be as slow as the inhalation. The exercise is aimed at accelerating metabolism due to the increased flow of oxygen to tissues and organs. As a result, your health improves and the fat burning process accelerates. An excellent start to exercise, as it helps warm up the muscles.

Spinal twists. Slowly twist and bend forward until your fingers touch the floor. There is no need to specifically reach for the floor. You should bend over as if under your own weight. Return to initial position need to be just as slow. The exercise is aimed at stretching the tendons and preparing the spine to perform more difficult exercises.

Swing your legs. When performing with one hand, you can hold on to some support. Perform swings with straight legs. The exercise is aimed at developing, stretching and strengthening the leg muscles.

Each exercise is performed in 5-6 sets of 10 times.

Ab crunches. Slowly rise from a lying position, while twisting your body. Do not make sudden movements, such as those performed during standard abdominal pumping! For beginners, this can be one of the most difficult exercises, but it significantly helps to strengthen the muscles of the abdomen, shoulders, and hips. Performed 6–7 times.

Plank. Take a lying position, spread your legs wider. Make sure that your stomach is pulled in and your body is strictly parallel to the floor. You need to stand in this position for 3-4 sets of 30-45 seconds. The exercise is aimed at strengthening almost all muscle groups, in including the abdominal muscles.

Table. Get on all fours, making sure your back is straight. Lift your right arm off the floor, hold the position for 30–45 seconds, then lift your left arm. Repeat the same, moving your legs alternately. When you gain experience, you can perform the same exercise while simultaneously abducting your right arm and left leg, and vice versa. In addition to training muscles, this exercise develops coordination.

Exercises of medium difficulty level

Boat. Sit on the floor with your knees bent and your hands on your hips. In this case, the feet should be pressed to the floor, legs slightly apart. Lift your feet off the floor and lift your feet parallel to the floor. The back is straight, the head stretches upward. Hold this position for 30–45 seconds. Perform 6-7 approaches.

Cancan. Sitting on the floor, lean on your elbows. The elbows are located under the shoulders. The legs are tightly squeezed, the toes lightly touch the floor. Pull your stomach in, take a deep breath and turn your knees to the right side. As you exhale, straighten your knees, lifting them diagonally towards your body. Alternate sides. At each point the body should be fixed for 10–15 seconds. Perform exercises in 6-7 approaches.

Mermaid. Sit on your right thigh with your knees bent. Rest your right hand on the floor, straightening your elbow and moving your hand away from your body at a distance of no more than 15 cm. Place your left hand, palm up, on your left knee. As you inhale, push up with your right hand and lift your hips. The left arm should be extended upward. Your posture should resemble the letter "T". Alternately perform the exercise first in one direction, then in the other.

Turns. Sit on the floor, back straight, legs extended forward. Tighten your buttocks, spread your arms to the sides and rotate your body. The exercise is done in 1 approach with turns 10 times in each direction.

Is it possible to do Pilates at home?

Pilates can be practiced at home. It’s easier for beginners: they just need to perform the complex regularly basic exercises. But those who do Pilates at home regularly should take care of purchasing additional equipment: in addition to the rug, you will need to buy a ball, a reformer, a chair without a back, a wall module, and a roller.

If you decide to practice Pilates at home, remember that you need to practice barefoot. If you wish, you can turn on quiet, calm music to help you tune in to your workout.

Pilates classes in Moscow

In Moscow, many fitness clubs offer Pilates training programs. The advantages of training in clubs are the availability of the necessary equipment, constant monitoring by the trainer over the correct execution of the exercises, the opportunity to be among like-minded people and meet new people.

Pilates at Gold’s Gym is group or individual sessions, the ability to create a unique program that suits you and allows you to adjust your figure according to your wishes.

Do Pilates in the fitness club and at home, this gymnastics is suitable for both men and women different ages. Pilates will help you strengthen your body and always stay in good physical and mental shape.

For several centuries, women and men around the world have attached great importance to their figure and appearance, improving, adding health, slimness and beauty to her.

Such persistence and desire is noticeable in modern society. Pilates- a direction that helps you “sculpt” a figure from your dreams, without requiring special material investments or supernatural physical exertion.

What is Pilates?

Pilates is an exceptional set of exercises aimed at working all muscle groups to create a healthy and amazing body for weight loss.

Pilates has incorporated completely different directions physical culture such as yoga, classical and modern choreography, acrobatics, martial arts, uniting them and making them a single system.

Pilates develops flexibility and mobility of joints, strengthens muscles, makes them stronger, improves tone, and corrects posture.

History of appearance

This body improvement technique was developed by Joseph Hubert Pilates.

Passing on knowledge and experience to his students, he joined the ranks of his admirers by opening his first training studio, and his exercise system gained popularity throughout the world.

In his program, he taught proper breathing, stretching and wrestling, using all kinds of equipment that he himself created. The Pilates method has become famous not only among men and women, but also among children and the elderly.

On this moment Pilates is one of the most best programs, correcting the figure and improving it. As practice and experience show, Pilates classes are most popular among women, but they are no less suitable for men.

What are the benefits of Pilates?

For women

Joseph described gluteal muscles and the muscles of the abdomen and thighs, as the “center of strength,” which is why most exercises are aimed at strengthening these areas. They, in turn, are in most cases the most problematic for females.

This direction is suitable for owners of pear-shaped figures, hourglass" and "apple" - will provide an opportunity to improve problem areas and remove fat.

Among other things, Pilates is useful for women over forty years of age. It prevents diseases affecting the skeletal system, increases muscle elasticity, calms the nervous system and fights emotional instability.

As a “pleasant bonus” of Pilates classes for girls and women, the so-called intimate muscles will be worked out. Some exercises affect the functioning of the pelvic muscles, which helps increase the sensitivity of the intimate area.

For men

Pilates is good for men primarily because it helps improve the general level of physical fitness, develop further greater endurance and muscle activity.

When playing sports, men are most often guided by the desire to build muscle mass as quickly as possible and therefore attach great importance to strength training.

At the same time, most of them forget how important it is to increase flexibility and not clog muscles. After all, it is stretching and strengthening exercises that allow you to quickly restore muscles after strength training, increase blood flow, elasticity of ligaments, and avoid injuries.

Pilates will be useful for lovers of beer drinks, because with frequent consumption, excess body fat in the abdominal area. To get rid of it, the male half of the population begins to actively work on the abs, completely forgetting about the muscles of the back and spine, but they bear the load first of all.

Uneven muscle training can lead to back pain. Pilatas will allow you to evenly tone all muscle groups without much effort and have a beneficial effect.

Advantages and disadvantages

Pilates principles

The technique for organizing Pilates classes comes down to the following:

Indications for Pilates

Before performing your first training session for beginners, you should familiarize yourself with the following principles of Pilates:

breathing concentration;
accuracy and control of the technique of each movement;
smooth execution;
absolute relaxation and absence of extraneous thoughts;
regularity of classes;
warming up the muscles

Duration and frequency of classes

As in any other activity, the correct frequency of training is important to achieve maximum results. When doing Pilates once a week, it will be impossible to achieve the desired result and improve your physical fitness, because the muscles will not have the opportunity to get used to the load.

For the desired result, you need to exercise two to three times a week for one hour. As for the inventor himself, Joseph Pilates, he recommended 4-5 classes per week.

Is it possible to do Pilates at home?

It is definitely possible and necessary to do Pilates at home. If your goal is to obtain visible results without drastic physical activity, overexertion and pain, then Pilates classes at home will be your salvation.

Compared to other techniques, Pilates is superior to others in that it affects the entire body rather than just individual areas. The fashion for Pilates at home dictates an individual, non-standard approach to training, without machines or visits to the gym.

Simple basic exercises

Exercise “hundred” (hundred)

Exercise "Twist Up"

Pocket knife exercise

Neck extension exercise

Exercise shapes posture and improves mobility of the musculoskeletal system.
While lying down, try to stretch your head and neck vertically upward while sitting or standing, leaning forward.
In this case, the chin should reach towards the chest;

Exercise “stretching straight legs in turn”

Exercise "bud"

While lying on your back, you need to bend your legs so that they become perpendicular to the surface of the body, and then reach your knees with your hands.
Next, you need to simultaneously extend your arms and legs forward at a 45-degree angle.
You should remain in this position for a few seconds, and then return to the starting position. This exercise should be repeated in three sets of 10-15 times.

Complex exercises

Exercise "The Little Mermaid"

Strengthens the abdominal and abdominal muscles, wrists and shoulder girdle.
First you need to sit on the floor in Turkish pose and place your hands on your hips.
As you straighten your spine, lower your shoulders down and lengthen your neck, looking forward.
Having fixed your left leg in a stationary position, you need to straighten your right leg and leave it in front of you.
Next, you should place the limb behind the right buttock.
Bend your right arm at the elbow, try to turn it palm up.

Exercise “lifting the leg up while lying down”

Exercise “circles with legs resting on the elbows”

Exercise gives tone to the abdominal and abdominal muscles.
Accept sitting position on the floor and rest your hands on the mat behind you.
The fingers should be turned back.
Next, you need to raise your legs so that your body resembles the letter “V”.
The weight of the entire body should rest on the ischial bones.
Exhaling, turn your pelvis and legs in one direction, then use circular motion return them to their original position.

Exercise "rolls on the stomach"

Can pregnant women do Pilates?

The fact that during pregnancy it is necessary to do specially designed gymnastics is not denied by any doctor.

The advantages include the following:

Is it possible to lose weight with Pilates?

If you have set a goal to lose weight, then achieving it with Pilates takes time. There is no rapid fat burning during this sport, but the effect will become noticeable after a cycle of regular training.

If weight loss is an immediate desire, then it is worth combining Pilates classes with aerobics.

results

If you plan to lose over fifteen kilograms excess weight, then Pilates - great way. Slow but extremely effective calorie-burning exercises will not only help you lose weight, but also improve your health.

With a small difference in time, compared to those losing weight using an accelerated program, you will achieve the desired result and at the same time have a stronger, healthier body.

In the future, by continuing classes, it will be possible to maintain the acquired weight; of course, this is only possible at the same time as proper nutrition. As a result, the result will exceed all expectations: the stomach will become flat, the muscles will become stronger and toned, and poor health and tired appearance will disappear forever.

Pilates for abs

Pilates for the abs is an excellent rehabilitation training technique that will help get rid of problem areas. It will help develop absolutely all muscle groups and cope with fat deposits on the abdomen. With Pilates you can get an almost perfect waist.

Pilates for hips and buttocks begins with base complex exercises that are aimed at building muscle strength and elasticity in the desired area:

Pilates stretching

Stretching, resistance exercises, all kinds strength exercises and proper breathing technique - all this will increase the flexibility of the body during Pilates classes. This type Sports are a kind of offshoot of yoga.

The cult of a beautiful and flawless body has become very important in modern society. Going to the gym has become popular, proper nutrition, that is, something that improves health and fitness.

Everyone has the right to choose their own development path to achieve the desired result. But, as usual, only those techniques that have been used by other people for decades are trusted. Pilates is one of these.

It will suit you if you:

complain of periodic pain in the spine;
suffer from osteoarthritis;
leave sedentary sedentary image life;
want to strengthen your back muscles and improve their flexibility;
you need recovery from an injury;
want to maintain physical fitness during pregnancy.

A beautiful, flexible body, “created” in harmony with mental balance, is the dream of many people. It will help you achieve it. This is the name of a modern gymnastic technique that combines elements of fitness and.

Regular and correct execution of a set of exercises will allow you to achieve an elastic body, flexibility of the spine and joints. Classes using a well-known method will improve metabolism, blood flow, improve well-being and mood. To achieve such impressive successes, it is not at all necessary to visit a fitness club. The movements of the system are simple. They do not require special skills or physical training. Let's look at how to properly perform Pilates for beginners at home. What can be done to ensure that the effectiveness of classes is not inferior to training with an instructor.

Uniqueness of the technique

Pilates gymnastics is a system of exercises in which movements are aimed at working out muscle groups the deepest layers. Helps achieve this effect deep breathing, which “corresponds” to each movement. Slow pace, clear control of your body, concentration on each exercise - distinctive features Pilates.

Unlike other gymnastic innovations, anyone can do Pilates: the system has no contraindications. Men and women of all ages, physical fitness levels can achieve maximum results training. Let's list what they are:

joints, spine. Slow, well-calculated movements make the body flexible, giving joints mobility.
Strengthening muscle fibers, “tightening” of the skin.
Weight correction. Thanks to the activation of metabolic processes, extra pounds are slowly but surely removed from the body.
Improvement of the heart and blood vessels. Regular training allows the blood to be saturated with oxygen, which is necessary to nourish all organs and tissues. The walls of blood vessels become stronger and more elastic. Blood pressure is normalized and the functionality of the heart muscle is improved.
Recovery after severe injuries. Slow and smooth movements “protect” from accidental injury, which is very important at the stage of rehabilitation after injury.
Use in complex treatment.
Strengthening the abdominal and thigh muscles will help prepare for the upcoming birth and make it easier.
. Weakened muscles will quickly recover and become toned.
Improved posture.

Distinctive features of Pilates exercises:

“Soft” and gradual strengthening and stretching of muscles;
The effect is achieved due to the quality of the movements, so their number is reduced;
One exercise smoothly transitions into another: the movement is carried out without stopping;
The correctness of movements consists of smoothness and softness;
Exercises are performed with control of even and deep breathing;
The technique involves “pumping” all muscle groups.

Regular exercise will improve your health, give you a good mood and a beautiful figure.

Advantages, disadvantages, contraindications

Using Pilates at home will strengthen your body and improve your spirit. The technique has undeniable advantages:

The exercises are simple and do not require special physical skills;
No special equipment is needed for training: beginners only need a mat;
Detailed video tutorials can replace an instructor;
Training simultaneously corrects the figure and performs a health function.

It is more difficult to name the disadvantages of the technique; there are practically none. This also applies to contraindications: everyone can practice. The exceptions are conditions in which any activity is harmful:

Infectious diseases accompanied by increased body temperature;
Bone tissue injuries: , ;
Chronic diseases in the acute stage;
Internal bleeding;
Mental disorders.

These contraindications are only a temporary obstacle to training: after completing the course of treatment, you can begin performing Pilates exercises.

If you are convinced that there are no contraindications and are determined to practice Pilates at home, read the recommendations of specialists. They will help make your classes more effective.

Choose clothes made from natural fabrics that do not restrict movement;
Train barefoot or in thin socks;
Choose a mat that matches your height;
Plan your classes so that no one disturbs you: you will need full concentration;
Plan to workout at the same time 3 times a week;
Eat 1.5 hours before training;
Don't miss classes;
Accompany all movements with deep rhythmic breathing, in which the shoulders are lowered and the head is raised high;
Follow the instructions from the video tutorials;
During movements, stretch your spine, drawing in your stomach;
Feeling tired is a reason to finish your classes.

Special music used for Pilates classes will help you relax and concentrate.

When doing Pilates exercises for beginners, constantly listen to the sensations of your body: the presence of discomfort “speaks” of incorrectly performed movements.

Basic complex

For entry level basic training about 30 developed effective exercises. It is difficult to say which of them is more effective: each has undoubted advantages. Here is an example of several exercises that you can easily do on your own.

Warm-up

Remember that the rules of Pilates classes require a mandatory warm-up. Its task is to warm up the muscle mass, preparing it for further exercise. Warm-up duration is 5-10 minutes.

Lie on your back. Take a deep breath, tighten your abdominal muscles. Slowly raise your legs, gradually bending your knees, to chest level. When they "reach" chest, clasp your knees with your hands. Exhale. Press your legs as close to your body as possible. Remain motionless in a fixed position to slowly take 3 inhalations and exhalations. Feel the stretch in all ligaments. Without haste, return your feet to the floor. Repeat the exercise twice.
Without changing your position, from a lying position, bend your knees. Place your arms along your body. Raise your legs so that you use your shins to form a right angle. From this position, slowly tilt both legs simultaneously to the right, then to the left. Throughout the exercise, keep your abdominal muscles tense while breathing deeply.

Useful video - Pilates for home No. 1 from Natalia Papusha. Just repeat after her

Main part

"Light touches"

Without changing your starting position after warming up, raise your legs, slightly bent at the knees, to the level of your stomach. Extend your feet, grouping your toes like ballerinas do. Lower your legs one at a time, touching the floor with your toes. Remember to keep your abs tense and your back straight.

Control your breathing: inhale - raise your leg, exhale - lower it. Each leg is “worked” up to 10 times.

The following exercise requires performing movements in a clear sequence:

Lie down on the floor;
Raise the top of the body;
Your arms must be extended forward;
The legs, straightened as much as possible, are raised to the level of a right angle;
They take them aside;
Bend in knee joints, maintaining a right angle;
Slowly “pull up” your arms, gradually bending them at the level of your elbows;
Lower the upper body to the floor.

The movements begin after a deep breath. Exhale while lowering your legs. The movement is repeated 7-8 times.

"Knee Raises"

Get down on all fours. Follow correct position body during the starting position: the back is straight, the shoulder blades are in line with the spine, the toes touch the floor.

Inhale, pull your stomach in tightly, raise your knees 3-4 cm from the floor. Repeat 6 times.

"Circle of hips"

Move to your right side. Place your left leg in front, slightly bending the knee. The load is performed by the straight right leg. It is raised 10-15 cm from the floor. By using muscle mass located on the hips with inside, do rotational movements. To achieve the desired effect, do 10 rotations in each direction. Then change your body position, “giving the work” to your left leg.

"Bridge on the back"

Roll over onto your back. Place your arms along your body, focusing on your legs bent at the knees. Place your feet hip-width apart. Raise your buttocks, and from this position make 8 swings with one straightened leg. Repeat the exercise, changing the “active” leg.

"Batman"

Roll over onto your side. Focus on your arm extended parallel to your body, and stretch your toes. Swing your “active” leg (the one on top) so that your back remains straight and your hips are neutral. 12 swings are done on each side.

"Flight"

Roll over onto your stomach. Stretch your toes while extending your arms straight to the sides.

Raise your upper back as high as possible. In parallel with this movement, the arms are raised and pulled back. The head stretches upward, the tips of the fingers stretch back. Lower yourself to the floor with your back straight. Repeat the movement 8 times.

"Swimming"

Stay on your stomach. Raise your arms, legs, shoulders and head straight and tense at the same time. After 5 repetitions, start “swimming”. Imitating the corresponding movements, raise your arms and legs as high as possible. Make sure your back remains straight and your limbs and abs tense.

"Clam"

Turn onto your side. Bend your knees and press them tightly together. Raise your top (“active”) leg as high as possible without moving your hips and buttocks.

"Breast expander"

Stand up. Pick up lightly weighted dumbbells. The exercise is performed simultaneously with 2 straightened arms, making movements in the following sequence:

Forward;
To the sides;
Down.

Requires 15 repetitions.

Video - Pilates exercises for beginners

System, rules for performing exercises

Regardless of where you decide to practice, remember that Pilates is a special system, the effectiveness of which is achieved only if certain rules are followed.

If you train in a fitness center, the instructor will definitely tell you about them. If you decide to study on your own, remember these rules:

Correct breathing is always deep and rhythmic;
The abdominal muscles remain tense, regardless of whether you inhale or exhale;
The source of energy in Pilates is a tense abs: control it throughout the entire workout;
When working your back muscles, always lower your shoulders;
A straight position of the head and back will help to further work out the muscular frame of the neck and shoulder area;
Try to use every movement to...

Pilates is an opportunity to strengthen the body while improving the spirit. Achieve effective results not difficult: simple exercises must be done carefully, focusing on each movement. Regular training will give beautiful body, will provide good mood and excellent health.

Nowadays, many people suffer from overweight and back pain. There are many ways to solve these problems. Some of the most accessible and effective exercises are those called Pilates gymnastics.

What is Pilates

The Pilates technique is time-tested - it is about a hundred years old. And her ancestor Joseph Pilates tested all the exercises on himself, solving all the problems with his own health. The benefits of Pilates are obvious. This technique:

Strengthens all muscles.
Helps you lose weight.
Improves body flexibility.
Increases strength.
Forms a slender, proportional figure.

Problems such as curvature of the spine and back pain are also eliminated with its help.

Basic principles of Pilates:

Correct breathing (medium chest).
Concentration.
Centralization.

Basic (basic) exercises in Pilates are the easiest. They are:

Unwinding.
Twisting.
Stretching.
Alternate stretching.
Rocking.
A hundred.
Circle your feet.
Collapse.

This is the backbone of Pilates. Detailed description of the implementation, correct breathing and technique are better given to a novice athlete after repeated viewing of video materials, where experienced trainer When performing these exercises, he comments on each movement, insuring beginners from mistakes in technique.

The “hundred” is worth special mention. This exercise develops the center and stabilizes lumbar region. It combines:

Breathing exercises.
Stretching legs, neck.
Strengthened training of the abdominal muscles and arms.

The main goal of many is to lose weight, so they are primarily interested in Pilates exercises for weight loss. In fact, the entire system includes this important aspect. So, by doing this gymnastics, the athlete will achieve this goal automatically, that is, by default.

A set of exercises for beginners

You need to start with the simplest things. A set of Pilates exercises for beginners:

Take the starting position for push-ups - press your hands to your body. Then bend your arms in elbow joints, trying to keep your body straight. After fixation, you need to return to the starting position in a few seconds.
You need to stand against a wall at a distance of less than a meter, press your back against it, and then do a slow half-squat (90 degrees). After twenty seconds of fixation, you need to return to the starting position. Total - 3 repetitions.
The exercise is performed lying on the right side, with the arm bent at the elbow holding the head in the palm. Then you need to bend your left leg at the knee and turn it in hip joint so that an angle of 90 degrees is obtained in both directions. In this case, the foot is completely on the floor. Left hand holds his foot by the ankle and right leg you need to raise it as high as possible, then lower it. 8 repetitions on each leg.

Lying on your stomach (head down), you need to raise your legs to the maximum height and fix this position for half a minute. 8 reps.
Lying on your back, bending your knees and pressing them to your chest, you need to put your hands behind your head. Raising your shoulders and head, straighten one leg. Now your left elbow should reach your right knee with a three-second fixation. Do the same for the other side.

Briefly about the classes

Perhaps it’s worth giving a few more tips on Pilates for beginners at home.

This type of fitness practically does not require any additional attributes for training. The main thing you need: a few square meters of floor surface, a rug and, of course, patience, effort and mastery correct technique performing exercises. So you can do Pilates at home - which is what a good half of all athletes do.

Any workout starts with a good one, proper warm-up– in this sense, Pilates is no exception to general rules. What is its need:

Helps you get ready for the training.
Warms up muscles and tendons - prepares the body for the upcoming work.

During exercise, the back should be straight (unless the exercise requires otherwise), the stomach should be flat, and the spinal column should be elongated.

After training, no later than half an hour, you need to eat lightly. And, of course, you need rest to restore the whole body.

Pilates ring

The Pilates ring is used to train muscles in the following areas:

Hips.
Buttocks.
Hands.
Breasts.
Belly.

This training increases muscle flexibility and elasticity.

The principle of operation of the ring is compression resistance. This attribute has ergonomic handles and is finished with soft material. This makes it easy to manipulate it in any body position during low-impact training.

To better understand how to use it correctly, it is better to watch the videos.

A Pilates ring is also called an isotonic or fitness ring. This device increases the effectiveness of training by providing the necessary resistance to the muscles.

Since it is very compact, you can take it with you anywhere for training in the country, outdoors or while on vacation. The ring perfectly helps not only strengthen various muscles of the body, but also change your posture for the better.

The ring will improve:

Body flexibility.
Range of movements.
Balance.
Tone.
The effectiveness of Pilates training.
Relieves back pain.

In addition, the ring is suitable for older people for the rehabilitation period after injuries, as well as for young mothers after childbirth to restore their figure. With its help, the muscles that are commonly called stabilizers also work - they are extremely difficult to work out with regular training.

The ring is used in combination with other fitness equipment. You just need to squeeze it with your hands or feet - it all depends on the tasks at hand. Ring training is also recommended for joints.

With roll

Roll (roller) for Pilates gymnastics, or as it is also called, cylinder - a roller made of various materials. Its length is from 0.3 to 1.1 meters. Its hardness and coverage can vary greatly. It can be either smooth or textured. The most commonly used are smooth rollers 0.9 m long. Why is it needed:

Possibility of massage of various zones. Deep-lying muscles are “rolled”.
The nerve receptors responsible for muscle contraction are stimulated.
Allows tissue to relax.

They use a roller to train muscles, get rid of back pain, and perform self-massage.

Do not massage injured areas of the body (muscles). You shouldn't massage your knees either. inner part thighs, and places where there are many lymph nodes.

As for the exercises themselves, you can limit yourself to watching videos, or buy (download) a book by famous American osteopathic doctors who have devoted more than 20 years to the research and use of roll exercises - in particular for Pilates. The authors of this work are S. Kozik and M. Merkel. Here are mobilizing exercises with a roll for Pilates gymnastics.

This device replaces the actions of an osteopathic doctor.

The concept of “osteopathy” is a kind of medical system that considers the root causes of the disease - violation of the structural and anatomical connections that exist between different organs and the body. These abnormalities are called osteopathic dysfunction.

Fisball

Using a fisball, a special fitness ball, you can work out and tone muscle groups in your back, abdomen, arms and legs. This item is used in fitness centers, but for training at home it is a real find. With its help you can fully train your body. In addition, fisball helps to lose weight and prepare for childbirth. With it you can not only learn the basics of gymnastics, but also use it even for training infants!

Pilates for face

There is also Pilates for the face, because it can also be problem area, especially when a person’s age exceeds 40, or he has some problems: congenital or acquired from an unhealthy lifestyle.

Chantal Lehmann, a French cosmetologist, has developed a system that models both the face and body through massage, slowing down their aging. These exercises:

Get rid of wrinkles that appear in the corners of the eyes. You need to close your eyes, hold your breath and relax your eyelids. Bring your eyes to the bridge of your nose for 5 seconds. Then, slowly opening them, look in front of you. 5-10 repetitions.
Clean up double chin. You need to pronounce the sound “k-s-s-s” for a long time, while stretching your lips as much as possible. The main thing is to feel how the muscles and ligaments of the neck tense. Fixation – 5 sec. 5 reps. In between repetitions, you should exhale long and make the sound “o-o-o”.
This exercise strengthens your chin. Smoothly rotate your head counterclockwise and in the opposite direction three to five times with a large amplitude - you need to pull your neck as much as possible both back and forth and to the sides.
The following exercise helps to achieve skin elasticity. You need to purse your lips and puff out your cheeks. Create pressure inside your mouth by lightly pressing your index fingers on your cheeks, without opening your mouth or letting out air. Fixation – 5 sec. then – exhale. 5-10 repetitions.
Facelift. With your palms on your cheekbones, you need to spread your elbows to the sides. The bases of the palms should be felt by the masticatory muscles. Then, after relaxing the lower jaw, you need to make rotational movements with it in both directions for 2-3 minutes.
This exercise will help smooth out nasolabial folds. To do this, it is necessary, with your mouth wide open, to loudly and clearly pronounce alternately the sounds “aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaayaaaaaaaaaaaaaaaaaaaaaa2008 12/20/2015

Pilates for men

Benefits for athletes in eliminating muscle imbalance. Very often, some muscles “overtake” others and develop faster. This happens due to the fact that the load is placed exclusively on the “favorite” parts of the body. In addition, Pilates is very useful when we're talking about about the rehabilitation period after injuries.
Increased level of physical fitness. The higher this level, the lower the risk of various injuries and diseases. It is Pilates that focuses on the development of the so-called “framework” - the center of the body, which consists of the back muscles and abdominals. This is the very basis for training in different types sports.
Helps to get rid of the “beer” belly, due to which in the near future the lower back begins to hurt and lower section spine. Good press– the key to lumbar health.
Improves flexibility. Neglecting stretching affects your health, because it increases blood flow in the muscles, and this contributes to their better development and speedy recovery. The risk of injury is also reduced.

Finally, the most recent and compelling argument: the creator of the method is a man, and the first instructors were also men.

For hands

Not every woman is satisfied with the shape and volume of the upper part of her own body. Women's hands, for example, are weak by nature and do not receive the necessary load in Everyday life– so they need training.

In order to also work your abs, back, biceps, triceps, chest and shoulders, you can, for example, use videos where instructors and Pilates experts Christine Krivelo and Amber Souza Dzhevet tell and show how best to do this.

Many people are more interested in exercises for the back and lower back - this is also included here. The entire training will take only 15 minutes.

For hips and spine

In order to tidy up your thighs and make healthy spine, you can use video lessons from Pilates trainers: Elena and Vyacheslav Smirnov, Olga Sagay, Marina Sheshukova.

Conclusion

The choice of methods, trainers, as well as classes at home or in the gym depends entirely on the person who decides to practice Pilates. Let us remind you that for a better understanding of the subject and faster mastery of Pilates complexes, it is better to look at pictures with exercises or watch video tutorials.

Pilates is a new direction that combines elements of fitness, gymnastics and yoga. The founder of the method is a physical therapist from Germany, Joseph Pilates. Exercises help strengthen the muscles of the body and develop flexibility of the spine.

The technique is popular all over the world, this is explained by the fact that simple exercises You can do it yourself at home, regardless of your level of physical fitness. Pilates has a general strengthening effect, Regular training makes a person flexible, flexible, and resilient.

Features of Pilates

The universal exercise system has the following differences:

Pilates allows you to strengthen and stretch your muscles.

The technique is focused on high-quality execution of exercises with a small number of repetitions. At correct execution Even small muscles are involved.

Smooth, soft movements make Pilates the least traumatic sport.

Each program is designed so that all muscle groups are involved.

Pilates - efficient look workouts that help get rid of cellulite, make your body slim and beautiful.

Pilates video lesson for beginners

Exercises for beginners at home

Sotka

The muscles of the neck, upper and lower extremities, and hips are involved.

I.P. - lying on your back, arms extended along the body. You need to raise your legs so that your knees do not bend, pull your toes forward. Raise your head and upper back (do not lift your lower back off the floor), look at your stomach. The head is level, the chin does not lie on the chest.

Raise your hands above the floor, a little higher. Make springy movements with your hands up and down without touching the floor surface, while the swing is very small. Move only your arms, your body remains motionless. It is important to breathe correctly: inhalations and exhalations are short, superficial, 5 times in a row. The number of sets is 10, for a total of 100 inhalations and exhalations. Your legs can be slightly bent at the knees.

I.P. - lying on his back, lower limbs extended and connected, bending your right leg, hug and press it to your chest. Raise your upper back, do not lift your lower back off the surface, and tighten your abdominal muscles. At the same time, raise your left leg so that its angle is 30 degrees. Stay in this position for 12 seconds.

Simultaneous leg stretching

I.P. - lying on your back, bend your lower limbs, clasp your ankles with your hands. As you exhale, straighten your lower limbs so that they form an angle equal to 45 degrees, while simultaneously extending your upper limbs in the opposite direction. As you inhale, return to the starting position, while moving your hands along the floor. Number of repetitions - 12 times.

Corner

Stretching the back, buttocks, thigh muscles and the press.

Lie on your back, raise your lower limbs at an angle of 45°, arms extended behind your head, do not raise your tailbone. As you inhale, raise your body, stretch your arms toward your legs, and stay in this position. Number of repetitions - 5 times.

Back muscle strain

I.P. - sitting on the buttocks, the spine is straight, the legs are slightly spread and extended (you can bend them slightly), the toes are pulled towards you, the arms are pulled forward, the head is lowered. As you inhale, draw in your abdominal muscles and pull your head toward the ceiling, stretching your spinal column. As you exhale, lower your head to your chest and bend your torso forward. Repeat 7 times.

at the wall

The back and thigh muscles work. Stand against the wall, press your back against it, stretch your legs slightly forward. As you inhale, slowly squat down so that your legs form a 90° angle and extend your arms forward. Repeat 6 times.

Swing your legs while lying on your side

Lie on your back with your spine straight. Hold your head with your lower hand, and rest your upper hand on the floor surface. Straighten your legs, raise and lower smoothly upper leg. Legs straight, body motionless. The number of repetitions is 10 times for each side.

Bridge on the shoulders

You need to lie on your back, stretch your arms along your body, and bend your legs. Then you should raise the pelvis using only. Lock yourself in this position. When inhaling, you need to raise your lower limb and hold for 5-10 seconds. As you exhale, lower your leg. Repeat 6 times for each limb.

Side leg swing

The exercise is suitable for the buttocks, thighs, back, and abdomen.

Get on your knees, lean on your lower arm, put your upper arm behind your head, your elbow stretches up, your abdominal muscles are tense. Smoothly lift your upper limb parallel to the floor surface. Fix your pelvis so that it does not move. Swing the limb 6 times in each direction (back and forth), turn to the other side, repeat.

Torso twisting

strengthening the press.

Sit on your pelvis, spine straight, legs bent and slightly apart. Upper limbs spread apart, try to move your shoulder blades. As you inhale, tighten your abs, pull your head toward the ceiling, and lower your shoulders. As you exhale, turn your body to the left, then to the right. Repeat 6 times for each side.

Mermaid

The muscles of the body are stretched, the back, stomach, and upper limbs are trained.

Rest on your left thigh, bend your lower limbs. Rest your left hand on the surface, your right hand on your side. Smoothly raise your torso, then you need to extend your right arm up and raise your hips a little higher. Repeat 5 times.

Advantages and disadvantages of the technique

Positive effects of Pilates:

strengthening and increasing muscle tone, improving the health of the spine;
respiratory tract development;
plasticity, gracefulness of movements;
posture correction, prevention of back pain;
weight loss, body restoration;
strengthening nervous system, development of positive thinking;
low risk of injury, suitable for all age groups;
self-control and the ability to relax.

Pilates has negative sides. For example, when drawing up a training program, it is necessary to take into account the trauma ailments that a person has experienced so that a relapse does not occur.

Increase the load gradually, otherwise stretch marks or severe tears of muscle fibers may occur.

Pilates will be effective only when a person understands what is happening to his body at the time of performing the exercise, and strictly follows the trainer’s recommendations.

Indications and contraindications

The main purpose of Pilates is recovery from diseases or injuries of the muscular frame or musculoskeletal system.

Using this technique, primary osteoarthritis and osteoporosis can be prevented.

Pilates can be practiced in the initial stages of scoliosis, but only under the supervision of a doctor and trainer. They will select exercises to strengthen the muscle corset without putting stress on the spinal column. The same applies to people with intervertebral hernia.

The technique will ease the suffering of people who suffer from migraines; exercises help relieve pain and prevent attacks. This sport is suitable for children, teenagers and people over 40 years old.

Pilates is necessary for those who lead a sedentary lifestyle, teenagers during the period of hormonal growth, to prevent fatigue and mood swings.

Main contraindications:

infectious diseases, colds, fever up to 38°, due to lack of coordination there is a risk of injury;
Skeletal tumors provoke fractures and the development of the disease;
injuries to bones, muscles and ligaments that are not fully treated (relapse may occur);
curvature of the spine, grade 3 foot deformity, various injuries to the spinal column;
mental disorders threaten to impair coordination of movements;
predisposition to bleeding.

A full medical examination is required before classes.

Pilates rules

Concentrate on the exercise which you perform, monitor the load, the intensity of muscle tension, do not think about anything unnecessary.

Breathe correctly You need to inhale through your nose and exhale through your mouth, while keeping your abdominal muscles tense. Active Bottom part lungs, you need to breathe deeply, it’s hard, but over time everything will work out.

The back is always straight top part the head reaches towards the ceiling, the lower spine is drawn in, the shoulder blades are straightened. The abdominal muscles are tense.

Do the exercises well, even if there are fewer repetitions.

Think of Pilates as a dance move smoothly, breathe deeply, try to relax and enjoy yourself.

In some cases exercises must be visualized.

Learn to control different groups muscles.

Exercise regularly.