A set of exercises for the abdominal muscles. It is ideal for home environments because it does not require any special equipment. You can perform these exercises at any level of physical fitness. The main thing here is not the quantity, but the quality of movements. Move smoothly and slowly, feeling every muscle in your body. As you do the exercises, visualize your slim stomach and thin waist. This unique Pilate system will help you make your dreams come true.

Pilates is considered an ideal addition to everyday workouts, as lessons in this system will make you flexible and graceful. In addition, the practice of Pilates gives a great rejuvenating effect, not yet explained by science. By the way, yoga Stretchers also look younger. Thanks to Pilates, the dizzying lightness of the body, which we experience in youth, will return to you again. Pilates is the most effective and safe stretching system. She left behind all other similar techniques, even those that came to us from ancient martial arts.

O The founder of this system was Joseph Pilates. He was born in 1880 in Düsseldorf. In early childhood, Josef was a frail and sickly boy who desperately wanted to become healthy and strong. He was engaged in many sports, especially skiing, boxing, wrestling and gymnastics. Before the outbreak of the First World War, he ended up in England, where he trained detectives of the self-defense service. Interned during the war years, he developed a system of exercises for his comrades in misfortune so that in conditions of imprisonment they could maintain health and fitness, and always claimed that this was the reason why none of the prisoners died from the influenza epidemic that killed thousands people in 1918.

After the war, he returned to Germany, where he first came into close contact with the world of ballet. Only the incredible universality of the approach can explain the success of J. Pilates as an instructor not only in many ballet schools, but also in the Hamburg police.

But when Pilates was forced to train recruits for the German army, he decided to leave for America. Even on board the ship, he met his future wife Clara, with whom he later opened his first studio in New York, by the way, she was located in the same building with the famous New York ballet troupe. His club very soon attracted the attention of the local elite. Pilates had the best dancers - Martha Graham and George Balanchine. Many of the exercises developed by Pilates were included in Tanya Holm's program, and they still form an integral part of Holm's famous technique to this day. The phenomenon was that Pilates exercises allowed for the improvement and supplementation of traditional physical training programs. Actors and actresses, famous athletes, rich people and celebrities - everyone wanted to get into his classes, where they could gain strength without pumping up muscles, where a balance was achieved between strength and flexibility, harmony of soul and body.

If you become an adherent of this technique, the expected results may be as follows: increased flexibility, strength, joint mobility; correcting bad posture, your body will acquire the ability to move more economically and gracefully; you may even grow up, allowing your spine to stretch to its natural length; after class, you will feel and feel more relaxed, as one of the fundamental principles of the Pilates method is relaxation; improving overall health, as exercise stimulates the cardiovascular and lymphatic systems, improves oxygen metabolism and the release of endorphins (hormones of joy); you will look and feel younger, improve the condition of the skin and hair, become more slender and toned; get rid of back pain; and, finally, this method is an excellent prevention of osteoporosis - one of the most dangerous diseases of bones and joints.

Applicable to the correction of the abdomen and waist, we have identified six basic exercises that, despite seeming ease, are actually very effective. They are fundamentally different from many traditional strength exercises, where each muscle is isolated and trained separately from the others. During Pilates training, the main muscles work together. In addition, you should constantly feel your body, which makes the exercises even more effective. As a result of constant training, you will not get pumped up muscles, but a slender, toned body, and excellent posture will help you appear a few centimeters taller.

Pilates exercises are often referred to as a workout for the mind and body, but this does not mean that you should meditate or chant mantras. It’s just that when performing the proposed complex, you are required not to do mechanical work, but to constantly concentrate on your feelings. Pay attention not to the number of repetitions, but to how your body feels when, thanks to the work of the main muscles, you lengthen the body and limbs. In this case, all exercises must be performed easily and gracefully. Previously, this system was mainly used by ballet dancers, so no matter how you really look, imagine that you have the posture and grace of a ballerina.

An important nuance when performing Pilatov's exercises on the stomach and waist is the strict execution of such a movement as "pull the navel to the back." When a person is first asked to pull their navel toward their back, they will usually instinctively inhale and draw their stomach in. In fact, it is necessary to do everything exactly the opposite.

As you exhale, tighten your abdominal muscles and pull your navel in as close to your spine as possible. At the same time, try to relax the ribs so that they drop down. The coccyx should be pointing down, and the pelvis should be pushed forward a little. When you inhale, try not to relax your abdominal muscles. The abdominal wall should remain retracted, the stomach swells mainly to the sides and only slightly forward. The body position remains unchanged.

Be sure to ensure that during all exercises the shoulder blades are lowered, and the head and spine remain in one line. This simple movement is the basis of good posture, which makes you look tall and lean.

How often should this set of exercises be performed? We recommend doing it 3-5 times a week. The first two exercises will warm up your muscles and prepare them for a higher load. If in practice you feel that such a warm-up of the muscles is not enough for you, we recommend that you do aerobic exercises before doing this complex: jumping rope or just running in place for 5-10 minutes, dance movements to the clockwork music or just steps in place with an energetic rise up knees.

Do 10 repetitions of each exercise, if you find it difficult to complete the exercises correctly, start with 4-6 repetitions, gradually increasing their number to 10.

Best of all, this complex is suitable for practicing at home, and all you need is a mat, a bath towel and a hand towel.

The abdomen and waist are the most painful place for many women. Everyone wants to find a miracle cure to quickly tighten their stomach. But make no mistake, this complex is also not a fast-acting panacea. You can achieve tangible results only by combining regular cardio training, strengthening the muscles of the whole body and proper nutrition. To stay lean or stay lean, you need to do moderate to high-intensity cardio (more on that later) that burn calories and eat a balanced, low-calorie, fat-free diet. But when it comes to strengthening the abdominal muscles, variety is very important. By periodically changing the training program, you will strengthen these muscles faster and more efficiently. That is why we give in our book several completely different training programs.

By combining or periodically changing the programs proposed in this book, you will really achieve your goal, if, of course, you regularly and purposefully perform them.

Flat abs and slim waist

Exercise 1.

Take a large bath towel and lie down on it with your head at the edge.

Grasp the corners of the towel with your hands. Bend your knees and press your feet firmly against the surface parallel to each other. Inhale, then exhale, pulling the navel towards the spine, lift the head, neck and shoulder blades, using a towel for support.

While holding this position, inhale and gently straighten your left leg, sliding your heel along the surface.

Exhale and return your leg to the starting position. Repeat the exercise with the right leg. Perform the exercise 10 times, alternating the position of the legs.

Watch your breath:

Exercise 2.

Lying on your back, bend your knees and pull up to your chest, and heels to your buttocks. Place your hands on the back of your head, but in no case do not interlock. Pull your belly button towards your lower back.

Inhale and lift your head and shoulder blades, trying to relax your neck muscles. As you exhale, straighten and lift your legs, spreading them like scissors: left leg at an angle of 75 ° to the floor, right leg at an angle of 45 °.

Keeping your head and shoulders in the air, as you exhale, change straight legs: raise your right leg to an angle of 75 to the floor, describing an arc to the right and up, and lower your left leg to an angle of 45 °, describing an arc to the left and down, Inhale and pull your legs to your chest . As you exhale, lower your head and shoulders to the surface. Repeat the exercise by changing legs. Do 10 reps, alternating legs on each rep. Try to reduce rest periods between repetitions of movements.

Exercise 3

Lying on your back, bend your legs, pull your knees to your chest, and your heels to your buttocks. Pull your belly button towards your spine. Spread your arms to the sides, just below shoulder level, press your palms to the surface.

While inhaling, without lifting the shoulder blades from the floor, lower the bent legs to the left at an angle of 45 ° to the floor. As you exhale, straighten your legs, lift your head and shoulders off the surface and stretch your right arm forward and to the left. Inhale and bend your knees. As you exhale, tighten your abs and return your bent legs to their original position. Repeat the exercise 10 times, alternating sides.

Try to reduce rest periods between repetitions of movements.

Exercise 4

Sitting on the surface, bend your right leg at the knee and place it on the floor, knee pointing forward. Bend the left leg at the knee, the foot is pressed to the surface, the toe of the foot is directed forward. Lean your right hand on the floor, left hand extended to the side. In this position, inhale. As you exhale, lift your hips off the surface, straighten your legs so that the feet are joined together and the body forms a straight line.

Raise left hand over your head. Inhale, tighten your abdominal muscles and lower your left arm bent at the elbow down. Following the hand, turn your head and look back. Keep your body and legs in line. Exhaling, lift your leg up. While inhaling, return to the starting position, exhale. Perform the exercise first on one side, then on the other. The total number of repetitions is 10 times.

Exercise 5

Take a position lying on your stomach. Legs are straight, arms are extended in front of you. Pull your belly button towards your spine. As you exhale, tighten the muscles of your upper back, connect your shoulder blades and lift your chest off the surface, resting on your fingertips.

As you inhale, touch your right hand to the back of your right thigh. Slightly turn the head and upper body, look at the right hand. The muscles of the buttocks and the press should be tense. Exhale. Inhale and return your hand to its original position. As you exhale, lower chest to the surface. Repeat the exercise with the other hand. The number of repetitions is 10 times.

Exercise 6

Relaxation position

Accessories

A small, flat, firm pillow (optional).

Target

Prepare your mind and body for exercise. This position can be used as the starting and ending position for many exercises, as well as ending an exercise session as a whole. allowing you to get rid of unwanted tension in different parts body. expand the body and stretch the spine.

Initial position

• Lie down on a mat with a small, flat, firm pillow under your head, if more comfortable, so that your neck is parallel to the floor. Relax your neck.
• Place your feet hip-width apart or, if more comfortable, shoulder-width apart. Feet should be parallel to each other. The toes should be in line - at first you may need an outside observer to keep an eye on this.
• Put your hands on your stomach.

If you have a knee injury, consult a specialist first. To reduce pressure on the knee, you can use a scarf wrapped around the ankle, or skip this exercise altogether.

Accessories

Scarf and pillow (optional).

Initial position

• Lie on your side with your head on outstretched hand. You can place a flat pillow between your arm and head if that helps keep your neck straight.
• Bend your knees at a right angle, the thigh bones are also at a right angle to the body. The back should be straight, but retain a natural curve.
• position yourself symmetrically so that the ankle rests exactly on the ankle, knee on knee, hip over hip, shoulder over shoulder.

Performance

1. Take a wide and deep preparatory breath and stretch along the spine.
2. Exhaling, “zip and pull” and pull the right foot towards you, taking it with your hand, as shown in the photo (use a scarf if necessary).
3. As you inhale, make sure your pelvis is in a neutral position.
4. Exhaling “buttoned and tucked in”, continue to pull the leg, stretching the front of the thigh. Don't arch your back. Imagine your knee reaching "away" from you.
5. Hold the leg in a tense position for 20 seconds; while the muscles of the lower back work all the time, maintaining the length of the body.
6. After 20 seconds, slowly return the leg to its original position, remaining “buttoned”.
7. Repeat 3 times on each side.

Basic moments

• The lower back stays extended
• The shoulder blades are pubescent.
• The chest is open. Don't "fall" forward.
• If you can't reach your foot, or if your knee is under too much pressure as a result of the strain, use a scarf wrapped around your foot.

Pilates - Intermediate

User rating: 5 .

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

What is Pilates

The Pilates technique has been tested by time - it is about a hundred years old. Yes, and her progenitor Joseph Pilates experienced all the exercises on himself, solving all problems with own health. The benefits of Pilates are clear. This technique:

• Strengthens all muscles.
• Helps to lose weight.
• Improves body flexibility.
• Increases strength.
• Forms a slim, proportional figure.

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

Basic principles of Pilates:

1. Proper breathing (medium chest).
2. Concentration.
3. Centralization.

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

• unwinding.
• Twisting.
• Stretching.
• Alternate stretching.
• Rocking.
• A hundred.
• Leg circle.
• Collapsing.

This is the backbone of Pilates. Detailed execution, correct breathing and technique are better given to a novice athlete after repeatedly watching videos, where an experienced coach, performing these exercises, comments on each movement, insuring beginners from mistakes in technique.

On the "hundred" it is worth stopping especially. This exercise develops the center and stabilizes lumbar. It combines:

1. Breathing exercises.
2. Stretching legs, neck.
3. Strengthened study of the abdominal muscles, arms.

The main goal of many is to lose weight, so they are primarily interested in Pilates exercises for weight loss in the technique. In fact, the whole system implies this important aspect. So, 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. A set of Pilates exercises for beginners:

• Take the starting position for push-ups - press your hands to the body. Then bend your arms at the elbow joints, trying to keep the body straight. After fixing in a few seconds, you need to return to the starting position.
• You need to stand against the wall at a distance of less than a meter, press your back against it, and then do a slow semi-squat (90 degrees). After a twenty-second fixation, you need to return to the starting position. Total - 3 repetitions.
• The exercise is performed lying on the right side, the arm bent at the elbow holds the head in the palm of your hand. Then you need to bend your left leg at the knee and turn it at the hip joint so that in both directions you get an angle of 90 degrees. In this case, the foot is completely on the floor. The left hand holds the leg by the ankle, and the right leg must be raised as high as possible, then lowered. 8 repetitions for 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 repetitions.
• Lying on your back, bending your knees and pressing them to your chest, you need to lay your hands behind your head. Raising your shoulders and head, straighten one leg. Now the left elbow should reach the right knee with a three-second fixation. Do the same for the other side.

Briefly about the lessons

Perhaps it is worth giving some more tips on Pilates for beginners at home.

This type of fitness practically does not require any additional attributes for classes. Essentials: a few square meters floor surfaces, a rug and, of course, patience, diligence and mastering the correct technique for performing exercises. So you can do Pilates at home - which is what a good half of all athletes do.

Any workout begins with a good, proper warm-up - in this sense, Pilates is no exception. general rules. What is its necessity:

• Helps to prepare for training.
• Warms up muscles, tendons - prepares the body for the upcoming work.

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

After training, no later than half an hour, you need to eat loosely. 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:

1. Hips.
2. Buttocks.
3. hands.
4. Breasts.
5. Belly.

Such training increases the flexibility of the muscles, their 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 workouts.

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

Pilates ring is also called isotonic or fitness ring. This device increases the effectiveness of training by providing the right 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 to strengthen the various muscles of the body, but also to change the posture for the better.

The ring will improve:

1. Body flexibility.
2. Range of motion.
3. Balance.
4. Tone.
5. The effectiveness of Pilates training.
6. Relieve back pain.

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

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. Ring training is also shown for the joints.

with roll

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

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

Roller train muscles, get rid of back pain, do self-massage.

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

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

This device replaces the actions of an osteopath.

The concept of "osteopathy" is a kind of medical system that considers the root causes of the disease, violations of the structural and anatomical relationships that exist between different organs and the body. These abnormalities are called osteopathic dysfunction.

fisball

Using fisball - a special ball for fitness, you can work out and maintain in good shape the muscle groups of the back, abdomen, arms and legs. This item is used in fitness centers, and for training at home, it is generally a real find. With it, 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 to train infants!

Pilates for the face

There is also Pilates for the face, because it can also be a problem area, especially when a person's age is over 40, or he has some problems: congenital or acquired from a wrong 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:

1. 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.
2. Remove double chin. It is necessary to pronounce the sound “k-s-s-s” for a long time, while stretching the lips as much as possible. The main thing is to feel how the muscles and ligaments of the neck tense up. Fixation - 5 sec. 5 repetitions. In the intervals between repetitions, you should exhale for a long time and pull the sound "oh-oh-oh."
3. This exercise strengthens the chin. Smoothly rotate your head counterclockwise and in the opposite direction three to five times with a large amplitude - the neck should be pulled as much as possible back and forth, and to the sides.
4. The following exercise helps to achieve skin elasticity. You need to compress your lips and puff out your cheeks. Create pressure inside the mouth by gently pressing the index fingers on the cheeks, without opening the mouth and not releasing air. Fixation - 5 sec. then exhale. 5-10 repetitions.
5. Lifting the oval of the face. Putting your palms on your cheekbones, you need to spread your elbows to the sides. The bases of the palms should feel the chewing muscles. Then, after relaxing the lower jaw, it is necessary to perform rotational movements in both directions for 2-3 minutes.
6. And this exercise will help smooth out the nasolabial folds. To do this, it is necessary, with your mouth wide open, to loudly and distinctly pronounce alternately the sounds “a-a-a”, “o-o-o”, “u-u-u”, “s-s-s”.

Pilates for men

• Benefits for athletes in correcting muscle imbalances. Very often, some muscles "overtake" others, develop faster. This happens due to the fact that the load goes exclusively to the "favorite" parts of the body. In addition, Pilates is very useful when it comes to the rehabilitation period after injuries.
• Increasing the 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 "frame" - the center of the body, which consists of the muscles of the back and abdominals. This is the same basis for training in different types sports.
• It helps to get rid of the "beer" belly, because of which the lower back and lower spine begin to hurt in the near future. Good press- a guarantee of lumbar health.
• Improves flexibility. Neglecting stretching affects 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 weighty argument: the creator of the technique 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. The hands of women, for example, are naturally weak and do not receive the necessary load in Everyday life That's why they need training.

In order to work out the abs, back, biceps, triceps, chest and shoulders, for example, you can use the videos where they tell and show how to do it better, instructors and Pilates experts Kristin Krivelo and Amber Suza Jevet.

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

For hips and spine

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

Conclusion

The choice of techniques, trainers, as well as classes at home or in the gym depends entirely on the person who decides to do Pilates. Recall that for a better understanding of the subject and faster development of Pilates complexes, it is better to view pictures with exercises or get acquainted with video tutorials.

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

The technique is popular all over the world, this is due to the fact that simple exercises can be performed independently at home, regardless of the level of physical fitness. Pilates has a general strengthening effect, regular training makes a person flexible, plastic, hardy.

Features of Pilates

The universal system of exercises has the following differences:

Pilates allows you to strengthen and stretch your muscles.

The technique is focused on high-quality performance of exercises with a small number of repetitions. When performed correctly, 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 view training, which helps to get rid of cellulite, make the body slim and beautiful.

Pilates video lesson for beginners

Exercises for beginners at home

Weaving



The muscles of the neck, upper, lower extremities, 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 socks forward. Raise your head and upper back (don't lift your lower back off the floor), look at your stomach. The head is straight, the chin does not lie on the chest.

Raise your hands above the floor, slightly 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, the 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 breaths with exhalations. Legs can be slightly bent at the knees.

I.P. - lying on your back, lower limbs stretched out and connected, bending the right leg, hug and press it to the chest. Raise the upper back, do not tear the lower one off the surface, tighten the abdominal muscles. In parallel, lift your left leg so that its angle is equal to 30 degrees. Hold this position for 12 seconds.

Simultaneous stretching of the legs

I.P. - lying on your back, bend your lower limbs, clasp your hands at the ankles. When exhaling, straighten the lower limbs so that they form an angle equal to 45 degrees, at the same time stretch the upper limbs in the opposite direction. When inhaling, return to the starting position, while running your hands across the floor. The number of repetitions is 12 times.

corner



Stretching the dorsal, gluteal, femoral 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. When inhaling, we raise the body, pull the hands to the legs, linger in this position. The number of repetitions is 5 times.

Stretching of the back muscles

I.P. - sitting on the buttocks, the spine is even, spread your legs a little and stretch (you can bend a little), pull your socks towards you, pull your hands forward, head down. When inhaling, draw in the abdominal muscles, pull the head towards the ceiling, stretching the spinal column. When exhaling, lower your head to your chest, tilt your torso forward. Repeat 7 times.

against the wall



The spinal and femoral muscles work. Stand against the wall, press your back against it, stretch your legs slightly forward. While inhaling, slowly sit down so that your legs form an angle of 90 °, stretch your arms forward. Repeat 6 times.

Mahi legs lying on the side



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

1. Bridge on the shoulders



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

2. Side leg swing

The exercise is suitable for the buttocks, hips, back, abdomen.

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

3. Torso twist



press strengthening.

Sit on the pelvis, the spine is straight, the legs are bent and slightly apart. The upper limbs are spread apart, while trying to move the shoulder blades. When inhaling, tighten your abs, pull your head to the ceiling, while lowering your shoulders. As you exhale, turn your body to the left, then to the right. Repeat 6 times for each side.

4. Mermaid



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

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

Advantages and disadvantages of the technique



Benefits of Pilates:

• strengthening and increasing muscle tone, improving the spine;
• development of the respiratory tract;
• plasticity, gracefulness of movements;
• posture correction, back pain prevention;
• weight loss, recovery of the body;
• strengthening nervous system, the 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 compiling a training program, it is necessary to take into account the ailments of the injury that a person has experienced so that a relapse does not occur.

Increase the load gradually, otherwise stretch marks or strong ruptures of muscle fibers may occur.

Pilates will be effective only when a person is aware of what is happening with his body at the time of the exercise, and clearly follows the recommendations of the trainer.

Indications and contraindications

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

Primary osteoarthritis and osteoporosis can be prevented with this technique.

Pilates can be practiced in the initial stages of the development of scoliosis, but only under the supervision of a doctor and trainer. They will select exercises to strengthen the muscular corset without stress on the spinal column. The same goes for people with a herniated disc.

The technique will alleviate 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, adolescents during a 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 of bones, muscles and ligaments that have not been cured (recurrence may occur);
• curvature of the spine, deformity of the foot of the 3rd degree, various injuries of the spinal column;
• mental disorders threaten with impaired coordination of movements;
• predisposition to bleeding.

A complete medical examination is required prior to class.

Rules for Pilates

Focus on exercise what you are doing, watch the load, the intensity of muscle tension, do not think about anything superfluous.

Breathe right you need to inhale through the nose, and exhale through the mouth, while the abdominal muscles are tense. The lower part of the lungs is active, you need to breathe deeply, it's hard, but over time everything will work out.

The back is always straight the upper part of the head stretches to the ceiling, the lower spine is drawn in, straighten the shoulder blades. The abdominal muscles are tense.

Do quality exercises even if there are fewer repetitions.

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

In some cases exercises need to be visualized.

Learn to control different muscle groups.

Train regularly.

Reading time: 21 minutes

On the pages of our site, we have already talked about the effectiveness of the Pilates method for losing weight and improving the quality of the body.

In this article, we offer you a unique selection of Pilates exercises for problem areas that will help you strengthen muscles, tighten the abdomen, improve the shape of the buttocks and legs.

Pilates: features

Pilates exercises are especially worth paying attention to for those who cannot engage in shock loads due to problems with the joints and blood vessels. Also, regular Pilates classes help to get rid of back problems, straighten the spine, improve posture and strengthen the muscular corset.

Benefits of doing Pilates:

• Strengthening the muscles and skeletal system
• Body Quality Improvement
• Relief from back pain and
• Relief from joint pain
• Prevention of injuries of the musculoskeletal system
• Formation of a beautiful posture
• Improving the flexibility and mobility of the joints
• Improved coordination
• Relief from anxiety, insomnia and depression
• Development of concentration
• Anyone can do Pilates

We offer you 60 Pilates exercises for problem areas, which will mainly help you work on the muscles of the abdomen, back, thighs and buttocks. All exercises are divided into two large groups: for beginners and for more advanced. This collection includes the main basic exercises from Pilates, as well as the most popular and effective modifications. This complex will help you effectively and efficiently work on all muscle groups.

For both beginners and advanced, we have divided Pilates exercises into three groups:

• Exercises for the abdomen, back and muscle corset
• Exercises for the thighs and buttocks
• Upper Body Exercises

How do you understand the division is very arbitrary. For example, many exercises for the abdomen and back also involve the muscles of the legs and buttocks. Or in almost all exercises for the upper body, not only the muscles of the arms and shoulders are involved, but also the stomach, buttocks and legs.

Since there are a lot of exercises, and it is not possible to remember them after one reading, we recommend that you bookmark this article. (to bookmark use CTRL+D) to return to a selection of Pilates exercises at the time you want.

Features of performing exercises from Pilates:

• When doing Pilates exercises, we try to straighten our back, straighten our shoulders and pull them back. We keep the body taut and collected, it should not be relaxed.
• In the plank position, we do not bend, we do not lower and we do not raise the pelvis up. The body should form one straight line.
• When doing Pilates exercises on the back the lower back should not come off the floor and bend, we try to press it to the floor. We pull the stomach to the spine, do not relax it.
• During classes, we do not help ourselves with the neck, we work only with the muscles of the core. The back of the head is pulled back and up.
• In Pilates, exercises are performed for quality, not quantity and speed. Repeat each exercise no more than 15-20 times, but do it slowly and thoughtfully.
• When doing Pilates you must be focused on the muscles and their work. For starters, do not do Pilates for more than 20 minutes so that your attention is not scattered, as is the case with a long workout.
• Pilates is not recommended for exacerbations of diseases of the musculoskeletal system.

30 Pilates Exercises for Beginners

1. Hundred

2. Twisting

3. Reverse crunches

4. Leg extension

5. Lowering the legs

6. Twisting to the side

7. Trunk twists

8. One leg stretch

9. Straight leg stretch

10. Trunk twists

11. Heel touch

12. Twisting into a pleat

13. Raising arms and legs on all fours

14. Hyperextension

15. Raise the back with the spread of the arms

16. Swimming

1. Glute bridge

2. Raising the legs in the glute bridge

3. Raising the legs on all fours

4. Rhombic leg raise

Or this option:

5. Side leg raise

Or this option:

6. Leg raise for the inner thigh

7. Kneeling Leg Raise

Pilates exercises for the upper body:

1. Plank

2. Plank leg raises

3. Mermaid

4. Turns to the side in the plank

5. Reverse plank

6. Knee push-ups + Leg raises

30 Advanced Pilates Exercises

Pilates exercises for the abdomen and back

1. "Hundred" with straightened legs

2. Double leg extension

3. Double straight leg stretch

4. Full twist

5. Trunk lift

6. Rolling on the back

7. Boat

8. Turns of the body in the position of the boat

9. Bicycle

10. Scissors

11. Leg rotation

12. Side fold

13. Cross Leg Raise

14. Superman

15. Advanced swimming option

Pilates exercises for legs and buttocks

1. Glute bridge on one leg

2. Gluteal bridge with leg rotation

3. Bridge on toes

4. Rotation of the leg on all fours

5. Side leg swings

6. Closing the legs on the side

7. Circular movements of the leg on the back

8. Leg raises lying on the stomach

9. Side Leg Raise

Pilates upper body exercises

1. Classic push-up

2. Downward facing dog + push up

3. Knee touching elbow in plank

4. Side plank leg raises

5. Side plank crunches

6. Torso twists in the side plank

7. Pulsating plank leg raises

Thank you youtube channels for the gifs: The Live Fit Girl, Kathryn Morgan, FitnessType, Linda Wooldridge.

Just starting out with Pilates? Then we offer you completed lesson plan basic set simple Pilates exercises. If any exercise is not working for you or makes you uncomfortable, skip it or modify it to an easier version.

• A hundred : 30 times
• Twisting: 15 times
• Lowering the legs : 15 times on each leg
• One leg stretch : 10 times on each leg
• Raising the back with dilution of the arms: 10 times
• Swimming
• Raising arms and legs on all fours : 10 times on each side
• Glute bridge: 15 times
• Quadruple Leg Raise : 15 times on each leg
• Diamond leg raise : 15 times on each leg
• Side leg raise : 10 times on each leg
• Leg raises for the inner thigh : 10 times on each leg
• Plank: 30 seconds
• Mermaid : 10 times on each side
• Reverse plank : 10 times on each leg

On average, this workout will take you about 20 minutes. Exercises can be swapped, but this is the most traditional arrangement of exercises in Pilates.

We offer you a set of exercises based on the Pilates system, which will tone the muscles and help the body recharge with energy for the whole day. We pay special attention to those who want to reduce weight: regular performance of such morning exercises will help to achieve the desired results much faster.

Why do you need it? Recall:

Before starting the main set of exercises, do a 2-minute warm-up. It can consist of sipping, smooth tilts and turns of the head and torso, walking on toes, rotational movements of the hands. And now let's start?

1. Raising the legs. Sit on the mat with your legs straight out in front of you. Using your hands, lift your hips so that your body forms a straight line (A). As you lift your right leg, inhale slowly (B). Try not to sag your pelvis. As you exhale, lower your leg to the mat. Do the same with the other leg. Repeat the exercise six times.

2. Swimming . Lie face down on your stomach. Stretch your arms forward. The thighs are tightly compressed and do not come off the mat. Raise your arms, legs, chest and head at the same time (A). Remembering to inhale and exhale, start alternating right arm/left leg lifts (B) and left arm/right leg lifts (C). During the exercise, count to ten, each time raising your arm and leg higher, as if during a swim.

3. Running in place . The elbows are pressed to the sides, the buttocks are tense, the arms are extended at chest level. Start running in place, trying to reach your hands with your knees (A). After eight such rises, without losing pace, start running, touching your buttocks with your heels (B). With each transition, reduce the number of lifts: 8, 6, 4, 2.

4. Crisscross. Starting position lying on the back, hands behind the head, head raised, bent knees pressed to the chest (A). Inhale as you twist to the left until your right elbow meets your left knee. Keep your right leg in the position shown in (B). Exhale. Twist to the right, bringing the left elbow to the right knee. Alternate crunches for six sets on each side.

5. Letter O . Lie on your back, put your hands along the body, palms down, legs together. On a slow inhale, raise your legs above your head (A). Exhale, make a circle with your feet in the air (B, C, D). Perform the exercise in three sets, each time changing the direction of movement of the legs.

6. Swing. Sit on the mat as shown in Figure A: wrap your hands around your ankles, lift your legs. Inhale as you roll onto your upper back (B). Repeat the exercise 5-6 times, trying to spread and connect the legs during the rolls (C, D).

7. Jump with a roll. Sit on the mat with your knees closed. Clasp your ankles with your hands, bend your head (A). Roll on a "round" back. Once in the starting position, spread your arms and jump up (B, C, D, and E). Land softly and repeat six more times.

8. Mahi kneeling . Lean on your left knee, turn your body to the side, put your left hand on the mat, stretch your right leg parallel to the line of the body, place your right hand behind your head (A). On a quick inhale, swing your right leg back sharply (B). As you exhale, swing your leg forward as if striking (C). Repeat the exercise eight times on each side.

9. Plank. Inhale and stretch up (A). Exhale slowly. Start walking with your hands on the mat as shown in the picture (B, C, D). Having reached a position in which the body is extended in one line, spread and bring your legs together six times (E, F). Return to the starting position by performing all steps of the exercise in reverse order. Repeat the complex three times.

Before starting gymnastics, it is recommended to drink a glass of water (why - read ours).
Try our new Pilates workout and get in the habit of starting your day at good mood!

Tatiana Zaidal

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Comments

firstly, do not eat at night, and secondly, you need to listen to yourself: not a single doctor, even the best one, can feel your body the way you do! Thirdly, there is a huge number of exercises, jogging, walking, warm-ups and other things - for every taste and color, honestly. So, Pilates didn’t fit, cardio will do, not cardio, so dancing, not dancing, it’s just walking up and down the stairs until you get bored, with light music in your ears, a couple of stretching exercises, a contrasting scent and ready for work and defense !
And about the stomach, complete nonsense - ulcers and gastritis are earned by malnutrition and unnecessary fears and worries! I tell you for sure! I know from experience! But exercise does not harm, but helps, especially when combined with a breakfast of oatmeal with bran and something else such a healthy type of berries and fruits! So, friends, go ahead and with a song! And be healthy!!!

Well, it seems to anyone like. Personally, my morning loads go with a bang - At least Pilates, at least a marathon run. Perhaps it depends on the state of the vessels ...

I get up in the morning at 5.30-5.40. I tried to do exercises in the morning, on an empty stomach, at about 6 in the morning. As a result, she moved away a little: her head was spinning, her heart was pounding. Several days in a row there were similar attempts. And every day ended the same way. In the end, she spat on the idea.
It would be interesting to see the opinion of experts whether it is really useful to practice in the morning, because. I have read conflicting opinions. I must say right away that I am not talking about two-minute-style exercises on the bed (stretch, turn your head, etc.). I'm talking about a more or less full-fledged complex, for 15-20 minutes.

Natalie, how does a morning workout contribute to the development of an ulcer?) The described exercises may well be effective as a morning exercise after a warm-up. But it's also been said about it.

On an empty stomach, do intense exercises, especially regularly DO NOT! You won't burn fat, that's for sure. But you will have gastritis at least, a stomach ulcer, as a maximum. In addition, with regular training on an empty stomach, it will be burned mainly muscle mass(see normal human physiology) and subsequent workouts will become harder and harder to complete.
Hence the moral - in the morning on an empty stomach, getting out of bed or right in it, you can do a little warm-up: turn your head, stretch, bow. Leave the rest of the physical intensity for later. After eating, you can do it no earlier than 50-60 minutes later.