If you want to maintain an ideal posture and make your pelvis or abdomen area strong, consider Pilates. Like yoga, it promotes consciousness as well as deep breathing. You can find reformer classes at gyms, fitness studios, or online. These exercises usually take 45 minutes – 1 hour to finish.
Since this low-intensity workout includes some stretching, it promotes mobility, posture, and flexibility. Moreover, the workout sets up your body to finish other comprehensive strength training safely. Although these workouts will revolve around these principles, a Power workout will not just focus on your core but your entire body. Our post will explain Pilate history, benefits, plus much more.
About Pilates
These are repetitive exercises done on a yoga mat or special equipment. They target hips, glutes, lower back, or pelvic floor muscles. They are popular for 6 principles:
- Breath
- Concentration
- Control
- Precision
- Centre
- Flow
These principles were made by Joseph’s students. There is no such guideline on the frequency of performing the exercises at home or outdoors. However, experts advise two times per week, along with other fitness workouts at the gym.
History
Although Pilates is a recent trend, its history arose over 100 years ago. It got its name in the early 20th century from Joseph Pilates (German physical trainer). He created Pilates as a new way of body conditioning and exercise in the early decades (of the last century).
Joseph was perhaps an initial powerful figure to blend Eastern-Western ideas associated with physical/health fitness.
Benefits
This low-impact gym activity offers many advantages:
Offers Relief from Pain
Pilates has preventive as well as therapeutic properties. It helps people manage chronic musculoskeletal problems or existing injuries. 2015 and 2020 study shows this workout effectively helps with lower back pain.
Creates Body Awareness
When you do Pilates outdoors or at home, it creates awareness about your body. For example, what makes you feel good, which muscles are strongest, where you accumulate stress, etc.
This Aerial Yoga Hammock Pilates is ideal for Aerial Pilates. It comes with strong daisy chains. Use the unlooped end and put it via another loop after wrapping it on a pole or around the beam. You can take your hammock kit anywhere, but make sure there is a tree branch or exposed beam.
Can Help in Weight Loss
Unlike other high-intensity workouts, it doesn’t burn a huge number of calories. However, studies show it minimizes body fat and body weight percentages in obese or overweight people. Thus, we can say, this weight loss tool is ideal for plenty of people who desire a perfect figure.
Boosts Coordination, Strength, and Balance for Seniors
Since these exercises focus mainly on core work, they enhance body balance. One meta-analysis shows that these exercises improve stability, lower back or hip flexibility, and cardio strength among adults after 50.
Improves Brain Power
One study found that a 3-month program boosts executive work and verbal fluency. Researchers also noticed physical improvements like functional flexibility and improved lower-body strength. It means it helps boost brain power.
Reduce Stress
One of the benefits of this low-intensity exercise is that it boosts mood. As per one study, finishing a 1-hour workout thrice weekly for 8 weeks significantly impacts depression or anxiety levels.
Boost Performance of Athletes
This low-intensity workout even enhances the performance of athletes. LeBron James (basketball legend), Maria Sharapova (Tennis Star), as well as other famous athletes have mastered it in their sport.
How to Get Started?
Pilates is an ideal choice for individuals with numerous chronic medical conditions. But as per your situation, you may need to adjust the practice. So, the best advice is – consult an experienced doctor. It’s mainly essential if you are recovering from surgery or an injury.
Beginners must first try stretching exercises on a reformer or other specialized equipment. Also, if you want to work on Reformer outdoors, we advise you to hire an experienced instructor. You can see exercises for beginners online to know what you can expect. Stick to videos that help you understand the basics.
Now, practice the fundamentals. Then, work on your form at home on a Yoga or Pilates mat. After you are familiar with the basics, buy some small pieces of equipment such as an exercise ball or resistance ball. It will allow improve your fitness routine.
Contraindications
Here are common contraindications:
- Some chronic medical conditions like diabetes, heart disease, etc., may need changes to some exercises.
- Although these low-intensity exercises are safe for pregnant mothers, a few changes may be essential. So, look for a skilled instructor with immense experience in working with pregnant ladies.
- In case of acute pain or injury, it may be crucial to avoid or modify a few exercises that could make your signs worse.
- Those with spinal stenosis or other spinal issues may need to alter a few exercises or avoid a few movements that could exacerbate the signs.
- People with joint issues may need to change some exercises or avoid a few movements to prevent complications.
- Those with osteoporosis may need to change some exercises or avoid some movements to avoid fractures.
- If you just had surgery, it is crucial to change or avoid some exercises till you have healed completely.
Callanetics Vs. Pilates
Callanetics uses larger muscles whereas Pilates uses smaller muscles.
Is Pilates a Dynamic Exercise?
Dynamic Pilates is different from traditional Pilates. Dynamic Pilates is a more dynamic program that enhances posture, offers a slim figure, and creates well-toned muscles.
Conclusion:
Pilates is an effective workout method for beginners with a lot of benefits – weight loss, enhanced performance for athletes, etc. It is ideal for gymnastics, rehabilitation, injuries, and other workouts that need ultimate core conditioning.
