Pilates for spinal health: a set of exercises. What is Pilates gymnastics? Pilates morning exercise

If you want to effectively develop deep muscles and develop joint mobility, then you can not do without Pilates gymnastics. In addition to physical strengthening of the body, it will help relieve stress and tension. In this article, we will look at Pilates for beginners.

Pilates exercise 1. "Hundred"

Exercise strengthens: buttocks, abs, outer and inner thighs.

Lying on your back, bend your knees at a 90-degree angle, legs raised. The feet should be "trail in the trail." Pull your toes out and push your knees out. Hands lie freely along the body. Try to remember this starting position well, as pilates gymnastics uses it at once in two exercises for beginners.

Slowly extend your legs at an angle of 45 degrees to the floor, straighten them, at the same time lifting your shoulders and head off the floor. Locking your body at the maximum twisting point, take 5 breaths followed by "blows" of the hands in the air, palms up. After that, for 5 exhalations, repeat the movements with the palms down. Return to starting position. The exercise is performed at least 10 times. Ideally, you should do 100 "blows" with your hands in the air.

Pilates exercise 2. Leg stretch

Exercise strengthens: thigh muscles, abs and lower leg.

The starting position is the same as Pilates exercise No. 1. We pull our knees to the chest as much as possible, the legs touch, the socks are pulled back. Next, stretch the legs at an angle of 45 degrees to the floor. At the beginning of the exercise, the arms are extended along the floor, then rise above it. After twisting the press, stretch your shoulders to the ribs, while the shoulders and head should come off the floor. Slide one foot on inside hips of the other, pulling the knee towards you. Finishing the movement, the knee should make a right angle with the thigh. For each leg, the exercise is performed 8 times.

Pilates exercise 3. Turns

Exercise strengthens: legs, abs, buttocks.

Sitting on the floor, straighten your legs, toes forward. The heels should be together. Starting the action, you should tighten the buttocks and not relax them until the end of the exercise. Raise your arms at shoulder level and stretch them out to the sides, palms down. Try not to tense your shoulder muscles. You need to kind of stretch yourself in different directions with your hands, and not just keep them at the same level. At the same time as you exhale, turn your body to the right. The position of the hands does not change. Repeat 8 turns in each direction. It is important not to change the position of your hands and keep your spine straight. All twisting of the body should occur due to the muscles of the press.

Pilates exercise 4. "Swimming" and heel strikes

Exercise strengthens: shoulders, back muscles, inner thighs and buttocks.

Lying on your stomach, stretch your arms along the body, palms down. Raise your legs, head, and shoulders off the floor while looking down. Stretch your arms to the sides so that the body forms the letter "T". Now perform 50 quick heel strikes against each other. Stretch your arms forward and, without changing the position of your legs, do another 50 heel strikes. At the end of the exercise, do 10 “hits” with your arms and legs up and down.

Pilates exercise 5. Plank with swings to the side

Exercise strengthens: arms, abs, shoulders and buttocks.

Make an emphasis lying down, as in push-ups. Raise your left leg and pull its toe towards you. Slowly swing your leg to the left, then return to the starting position. Repeat the exercises 10 times for each leg. During the exercise, stay straight and do not lower your knees to the floor.

Pilates exercise 6. Rolling

Exercise strengthens: the press and massages the spine.

Sitting on your buttocks, bend your knees and pull them towards your chest. Feet should be off the floor, toes together. We do rolls back and forth, gradually rolling across the floor with each vertebra. Repeat 10 forward and backward rolls.

Pilates exercise 7. Shoulder bridge

Exercise strengthens: buttocks, lower press, pelvic floor muscles.

Lying on your back, bend your knees. Place your feet on the floor, tighten your abs and press your lower back to the floor. Slowly lift your spine off the floor by squeezing your buttocks and lifting your pelvis. Hold at the top for 5 inhales and exhales. Slowly lower yourself down. The exercise is performed 10 times.

Pilates exercise 8. "The Little Mermaid"

Exercise strengthens: oblique abdominal muscles.

Sitting on your right thigh, place your right hand on the floor and stretch your left hand up. Stretch your left hand sideways to the limit, then return to the starting position. The exercise should be repeated 10 times for each side.

Pilates exercise 9. "Pendulum"

Exercise strengthens: the lateral surface of the thighs.

Lying on your right side, swing your left leg up. The toe should be pulled back, and tension should be felt in the lateral thigh muscle. Change sides and repeat. The exercise should be performed 20 times for each side.

Pilates exercise 10. Pilates breathing

Relaxation exercise.

Lying on your back, stretch your arms and legs. Relax and pull in your belly as you inhale. Relax it as you exhale. Continue to do breathing exercises for 3-5 minutes.

Pilates does come with a certain amount of workload, so try not to overload yourself. You can perform the first exercises in a gentle mode. Over time, start training at full strength and even increase the load within reasonable limits. In any case, the article describes pilates for beginners so you shouldn't have any problems.

Modern Fitness centers offer a huge number of various systems that allow you to keep the body, and most importantly the spine, in excellent physical shape. To quickly put your own body in order, you can use the program: Pilates gymnastics for beginners.

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Features and benefits of gymnastics

This set of exercises was developed about 80 years ago by Joseph Pilates. The system is based on physical activity, which does not overload the muscular apparatus at all. A feature of Pilates is the smoothness of movements and regularity, due to which trauma is minimized. Pilates gymnastics makes it possible to feel all the muscles, joints and bones, but at the same time it requires concentration, concentration and the implementation of all the rules.

During tension of the muscular system of the abdomen, the following are involved:

1. Press.
2. Straight muscles.
3. Oblique muscles.
4. deep muscles.

The inventor of the exercises calls this the frame of strength, which fixes the entire body in the correct position. musculoskeletal system and many internal organs. However, gymnastics allows you to work out all muscle mass, thanks to which the body becomes flexible, mobile, beautiful and strong. Pilates gymnastics for beginners is distinguished by its safety and harmlessness, so you can do it at any age and condition. This is especially important during pregnancy and after serious injuries to the spine. If your work is related to in a sedentary manner activities, then Pilates will become the first assistant in the restoration of the spine and the solution of many problems. Also, a set of exercises by Joseph Pilates teaches you to breathe correctly, relax muscles, develop flexibility and develop coordination of movements.

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Rules you can't deviate from

Of course, if you are just starting to do Pilates exercises for the spine, then it is advisable to start the exercises under the guidance of an experienced instructor. But the complex is good because you can do it yourself. In fact, there is nothing difficult in the exercises. So, the execution rules:

1. Be sure to watch your own breathing, as the effectiveness of the exercises depends on it. It's no secret that during proper breathing, the body is saturated with the right amount of oxygen. And this has a positive effect on metabolic processes, cell growth, blood circulation and the work of all organs. Remember that when inhaling, you need to open the ribs as much as possible, and when exhaling, let out all the air.
2. Pay attention to body position. It must be correct. That is, the shoulders are even, the press and the muscular system are tense. This will allow you to feel exactly the frame of strength that Joseph spoke about. The head should be so that the chin is on the same parallel with the floor. If you are doing the exercise lying down, then make sure that the lower back is firmly pressed to the surface.
3. Pilates gymnastics is based on natural movements and postures, so you should not experience pain and discomfort. If such manifestations are present, then the exercise was done incorrectly. This is especially true for people with back problems.

The main set of exercises

I must say that this gymnastics has a huge number of exercises that can be done with various apparatus and without them. There are exercises of varying difficulty, but for a beginner they are hardly suitable. Therefore, first you can familiarize yourself with Pilates gymnastics for beginners:

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1. Exercise "Planck": the starting position is lying on your stomach. In this case, the emphasis should be on the forearms. Be sure to tighten all the muscles and hold on for a few seconds. Afterwards, you can hold the bar for as long as you can.
2. "Boat". For this exercise, you need to sit on the floor and bend your knees. Feet are on the floor, and hands are clasped lower limbs below the knee. Next, you need to pull the crown as high as possible, while stretching your back. The ankles should rise so that they are in a horizontal position. Take a deep breath. Now you can exhale and at the same time draw in your stomach and round your back. Return to IP.
3. "Mermaid". IP: sit on the right thigh with legs bent at the knees. The right hand should be about 15 cm from the entire body. It is with it that you lean on the floor. The left one should lie on the knee. Inhale and push off with your right hand so that both hips rise up. And the left hand should also raise up vertically.
4. Exercise "Pendulum". IP: lying on your left side, swing your right leg. Watch the toe: it must be pulled tight. The thigh muscles should feel tension. The same must be done on the other side.
5. To eliminate excess belly, you can sit on the floor, and bend your legs at the knees. Feet should be shoulder-width apart. Raise your hands in front of you with your palms up. The back is as straight as possible, the shoulders are straightened, and the chest is at the top. Tightening the press, bring the coccyx back and slowly lower the body down. Thus, your body will have 45 degrees relative to the floor. At the same time as lowering the body, bend your arms at the elbow, clench your fists and bring them closer to your face. Stay in this position for a few minutes.
6. Now you need to sit on the floor with your legs outstretched and take the ball. At the same time, hands should be extended in front of you at chest level. Do not forget: the back is straight, the shoulders are straightened. Strongly, but slowly, tighten the muscles of the buttocks and the press directly, and then, slowly, lower the body to the floor so that the lower back comes into contact with the surface. To stand up, you need to bring your chin to your chest and slowly rise.
7. While lying on your back, you need to take the ball in your hands and raise it in front of you. At the same time, raise your legs, bending at the knee. Slowly bend your elbows and press the ball to your chest, squeezing your palms. And now it is necessary to raise the shoulders up with synchronous movements, straighten the legs and arms. Be sure to stay in this position.

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Exercises for the spine

Pilates gymnastics for the spine is especially important, because huge loads are placed on it not only during the day, but also at night. So you can do the following:

1. Stand up straight and make a smooth bend forward. But you need to do this not in the usual way (as in school in physical education), but in a completely different way. To begin, tilt your head to your chest and lightly touch your chin. Try to lower yourself as if your back is acting on its own, that is, bending under its own load. During the exercise, you can feel each vertebra.
2. It is very useful to twist the body in the supine position. Just as smoothly, you need to raise your head and pull yourself up with your hands to the soles of your feet.

In order to make it more clear to you how to perform the exercises, you can watch several complexes from the video selection:

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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 lose weight, get rid of cellulite, make the body slim and beautiful.

Pilates video lesson for beginners

Exercises for beginners at home

Weaving

Balancing

Stretching the legs in turn

Simultaneous stretching of the legs

corner

Stretching of the back muscles

Wall squat

Mahi legs lying on the side

1. Bridge on the shoulders
2. Side leg swing
3. Torso twist
4. Mermaid

• 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, teenagers during a period of hormonal growth, to prevent muscle pain, 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.

Feedback on the technique

Pilates, like any sport, causes a lot of controversy, some do not believe in its effectiveness, while others claim that it is best view sports. One thing is clear, in order to feel its effect, it is necessary to delve into the theory.

Anastasia:"I'm not very active person, and therefore my physical preparation is minimal. Started exercising a month ago I noticed the results after 2 weeks: the body tightened, the waist became thinner, the skin is more elastic. Usually I can’t stand it for more than 3 weeks, but I perceive Pilates as a way to relax and cheer up. I am satisfied with the results, it is both useful and pleasant.”

Irina:"My opinion, Pilates is a stupid sport I tried to train with different trainers, but I didn’t feel any loads. In my opinion, regular fitness and jogging is much more effective.”

Kira:"Pilates - A great way to not only lose weight, but also get healthier! With his help, I recovered from a sprain, now I want to lose some weight. I work with a trainer, each lesson is 40 minutes, after a workout I can hardly walk, but in good sense(load worthy). As a result, a toned and slender body in 1 month!

When performing exercises according to this technique, it is necessary to strictly follow the rules, because Pilates is about quality, not quantity. After mastering the basics, you will begin to enjoy the exercises. And at this stage, the results will not keep you waiting.

IN modern world, where everyone harbors a desire to be beautiful, it has become not only relevant, but also fashionable to take care of your health and go to the gym or fitness center. Therefore, many beginners, when choosing the optimal direction of sports activity, are faced with the concept of Pilates. This system, which arose not so long ago thanks to Joseph Pilates, combines elements of gymnastics, yoga, fitness and therefore is very popular all over the world. Pilates for beginners is especially in demand, which is explained by the effectiveness of the exercises, the convenience of their implementation in almost any conditions and the lowest risk of injury. And today we will tell you what is the peculiarity of this direction, and what Pilates exercises can be mastered at home.

Pilates is one of the few systems that has a complex beneficial effect on the body, increasing its physical characteristics (flexibility, mobility, plasticity) and allowing you to create an ideal figure.

The concept and features of the methodology

Exercises according to the D. Pilates system are practiced in almost every fitness center. Therefore, many could see the intimidating-looking Pilates reformer. Undoubtedly, classes on such a simulator bring many benefits to the human body. However, beginners can start practicing the technique even at home without the need to resort to special equipment.

But before you start classes, you need to know the features of this technique and its basic principles. It is worth noting that the Pilates exercise system was developed by D. Pilates, who personally encountered health problems, as a special therapeutic gymnastics. Therefore, any set of such exercises is designed to get to the deepest and smallest muscles, having carefully worked out each of them.

Regularly practicing according to the method of D. Pilates, you can notice the restorative effect of exercises. In the course of such training, a person becomes more resilient, flexible, plastic, physically toned and slender.

This system is considered unique for a number of reasons:

• Pilates classes allow you to strengthen muscle fibers by stretching and pumping them.
• Training is focused on high-quality and thorough execution of exercises with a small number of repetitions.
• Movements should be soft and smooth, with even breathing.
• The technique is designed in such a way that when performing exercises, all muscle groups are worked out.
• Regular implementation of the complex helps not only improve your health, but also get rid of extra pounds, resulting in a beautiful, toned and slender body.

For those who decide to master this unique practice, the first step is to learn how to perform Pilates lessons for beginners using video instructions. They are specially designed for people with no or minimal sports experience, as well as physical disabilities due to injury or illness.

Where to start for a newbie?

Before starting classes according to the D. Pilates method, it is important to study and take into account the necessary requirements for beginners, which are as follows:

• To perform Pilates exercises for beginners, it is enough to get a gymnastic rug. At first, you can use a regular, but thick towel.
• Schedule a workout in advance, considering that it is not recommended to eat food 1 hour before and after a workout.
• Preferences in clothing should be given to things that do not constrain movement. As for shoes, Pilates exercises are performed barefoot.
• Preview the video tutorial with the complex for beginners to learn the technique and features of each exercise.
• When performing the complex, follow the sequence.
• Pay attention to your feelings, because actions during Pilates should not cause discomfort or pain.
• If you develop a disease during exercise, stop exercising and consult your doctor.
• Each workout should begin with a warm-up that lasts 5 to 10 minutes and includes simple exercises to "warm up" all the muscles in the body.
• Stop exercising at the first sign of fatigue. It is better to continue the lesson later, when the body gains strength to perform the remaining exercises.

Execution features

The features of the exercises include breathing tactics and smooth movements. During Pilates training, it is important to breathe through the chest, while inhaling, taking in air so that the ribs expand. When exhaling, the working muscles should be tried to contract as much as possible.

Control of the abdominal muscles is also a necessary requirement. When carrying out movements, it is important to constantly keep the press in tension, using it as an energy source for the whole body.

To strengthen the back and increase the flexibility of the body, you should try to smoothly stretch the spine while doing exercises. By gradually increasing the distance between the vertebral discs, you can achieve excellent results in the plasticity of the body, as well as strengthening the muscular corset that supports the musculoskeletal system.

First workout

There are about three dozen Pilates exercises for people who are just starting to get acquainted with the system. But in order to master the execution technique and understand the principle of the D. Pilates technique, it is enough to learn how to perform about ten simple exercises that are ideal for the first workout.

You need to start training with a warm-up, as mentioned above. To warm up the muscles, you can perform the following exercises:

• Starting position - lying on your back on the floor. Inhaling deeply, tighten your abs and begin to lift your legs, bending them and pulling your knees to your chest. At the same time, you need to press your legs tightly to the body with your hands, lingering in this position for a few seconds, and then exhale. Remaining in this position, you still need to perform 3 cycles of inhalations and exhalations. It is recommended to do 2 repetitions of the exercise.
• I.p. - the same as in the previous case. Spread your arms to the sides, you need to raise your legs bent at the knees so that the thigh with the lower leg forms a right angle. From this point, legs are simultaneously lowered to the right, then to the left. Straining the press, you need to take deep breaths and exhale, lingering at the top point.

Let's move on to the basics

We will not describe the entire set of Pilates exercises for beginners, but you will find the simplest and most effective of them with phased implementation below.

Hundred (100)

During this exercise, the muscles of the abdominals, neck, upper shoulder girdle, hips and buttocks are worked out. The very name of the exercise comes from the number of respiratory cycles that should be carried out over 10 sets.

Starting position - lying on the floor on your back. Straight arms should be stretched along the body, straight legs tightly pressed to each other, the press is tense, breathing is shallow.

It is worth starting the exercise with the fact that you need to raise your head, hands as shown in the photo. In this position, you should make springy movements with your hands up and down with a small amplitude, inhaling and exhaling superficially 5 times in a row. The total is 10 sets and 100 breaths.

Boat

During this exercise, the abdominal muscles, legs, and back are involved. Additionally, coordination of movements develops and posture improves.

To perform it, you need to sit on the floor on the mat and raise your arms along the body. Rounding your back, shift the center of gravity to the coccyx and raise straight or bent legs. In this position, you need to hold out, balancing only on the coccyx from 10 to 15 seconds. Sets can be performed 9-10.

Stretching the legs alternately

Stretching the legs alternately allows you to work out the rectus and lateral muscles of the press, buttocks, and large dorsal muscles. I.p. - Lying on your back. Having connected the legs, they must be torn off the floor by about 40-50 cm, while raising the upper part of the body. Tightening the abdominal muscles, pull the bent or straight leg with your hands to the chest, holding it in this position for 10-12 seconds. After returning it to the position on weight, repeat the exercise with the second leg. In total, you can perform from 5 to 10 approaches of the exercise.

Leg stretch at the same time

I.p. - the same as in the previous case. Bend your knees and pull them up to your chest to wrap your arms around them. Tightening your abdominal muscles, stretch your legs until they form an angle of 45⁰. At the same time, stretch your arms in the direction opposite to your legs, trying to stretch the spine. Return to starting position. The recommended number of repetitions is 10-15.

Dolphin Plank

I.p. - bar on the elbows. Take a position so that the body forms a straight line from the base of the neck to the heels. Take a deep breath and at the same time lift your buttocks up while lowering your head down and exhaling. Hold for 5-8 seconds in this position and, having completed another breathing cycle.

Mermaid

I.p. - Sit on the floor sideways, leaning on your left thigh and straightened left arm. Raise the body up, holding it at the top for 5-10 seconds in tension. At the same time, pull your toes towards you, and look in the direction of the right hand, lying along the body, as shown in the photo. Repeat 8-10 times for each side of this exercise.

Wall squat

I.p. – Stand up straight against the wall so that your back rests against its surface. Perform squats, trying not to tear your spine and lower back from the wall. Breathing should be deep, not shallow. Perform 10 repetitions for each side.

Lateral leg swings

I.p. - the same as in the mermaid exercise, but the emphasis is not on the palm, but on the elbow and one knee. From this position, keeping the press in tension, do 10-15 leg lifts up. Switch sides and repeat for the other leg.

Bridge on the shoulders

A very effective exercise that helps stretch the spine, improving posture and preventing scoliosis. In parallel, it helps to work out the spinal muscles, abdominals, buttocks, thighs and muscles of the upper shoulder girdle.

To perform this exercise from Pilates, you need to lie on your back and pull up, bending your knees, heels to the buttocks. Putting your hands near your feet, raise your pelvis so that your chest touches your chin. Remember to tighten your abs and breathe evenly. Having lingered at the top point for a few seconds, with an exhalation, return to the SP. Repeat the exercise 10-15 times.

As you can see, Pilates exercises are quite easy to perform. The only difficult moment is the concentration of attention and the need to constantly keep the press in suspense. But believe me, you will cope with this after 2 weeks of hard training. Having mastered the initial level of Pilates, you can begin to practice more complex exercises.

In this article, we briefly look at what Pilates is: what is its history? What exercises are best for a beginner? Can you do Pilates for weight loss? Who is best for Pilates?

Pilates - system and methodology special exercises developed by Joseph Pilates. In its original form, it was formed a hundred years ago for the speedy recovery of soldiers after severe injuries. With the help of this technique, the muscles are strengthened, which, like a corset, support the spine in the correct position. Pilates has many followers around the world.

This type of physical exercise, in comparison with other practices, is the safest, most enjoyable and gives good results.

Many have tried different kinds physical exercises, but those who come to Pilates will not exchange it for anything! With joy and health benefits, many have been doing it for many years.

What does Pilates give?

Long and exhausting workouts in the gym are not for everyone. Many types of physical exercises, unlike Pilates, performed at a fast pace, do not provide an opportunity to relax. After class, the person feels tired and lethargic. This suggests that the type of exercise is chosen incorrectly and will harm the body. After practicing a set of Pilates exercises, a person feels lightness and cheerfulness, pleasant sensations throughout the body.

Despite its simplicity and ease, this gymnastics is a good workout in which all muscles are involved:

1. This type of gymnastics has a good effect on strengthening the cervical, chest, lumbar spine.
2. Posture improves, due to this, back pains, headaches, which could have been haunted before, disappear.
3. The range of motion in the joints of the spine increases due to properly selected exercises.
4. A person acquires lightness and confidence in his body.
5. This gymnastics gives good results as a rehabilitation after injuries, including spinal injuries.
6. Contributes to the overall strengthening of the body and improves mood.

Pilates cannot be considered primitively, only as a type of physical exercise aimed at achieving any one goal - for example, to remove excess weight. The good physical form that a person who regularly practices Pilates acquires once again confirms the effectiveness of this type of gymnastics.

Pilates for beginners at home

Before starting self-study, it is recommended to visit a doctor to find out about the state of your health, to get recommendations on the loads that are acceptable for you.

Whoever has the desire and opportunity - the first classes can be held with a trainer.

For those who suffer from osteochondrosis or are undergoing rehabilitation after an injury, the coach's consultations are essential components of the success of classes. He will help you choose the right load and explain the nuances and details of the complex.

Still in doubt?

1. Pilates is great for doing at home!
2. The exercise options for beginners are not difficult, and yet they give good results.
3. The gymnastics complex is designed in such a way that the body is in its natural position.
4. All exercises are performed smoothly, gently, with alternating tension and relaxation.
5. We do not hold our breath, it should be even, not tense.
6. A set of Pilates exercises for beginners - strengthen the muscles of the back and lower back.
7. Don't forget very important recommendation- we do all exercises for muscle tension on the exhale. Relaxation exercises - inhale.

Several Pilates exercises

First, learn the correct standing position.

Exercise 1

1. Standing position.
2. The shoulders are laid back, the shoulder blades are slightly reduced, the arms are lowered. We keep the chin parallel to the floor, the top of the head stretches up. Feet shoulder-width apart, toes slightly turned out.
3. We stand straight, smoothly lean forward, in the following sequence - lower our chin, tilt our head, slowly stretch our hands down until we reach the floor.
4. We return to the starting position slowly, we will feel how pleasantly the back muscles are stretched.

Video: Pilates exercises for beginners

Exercise 2

1. Performing lying exercises, we try to press the pelvis to the floor, this helps to strengthen the muscles of the back and lower back.
2. From a lying position, we alternately swing our legs. On inhalation, the leg rises, on exhalation it lowers. We strengthen the muscles of the back.
3. We lie on our back, put our hands behind the back of the head, spread and bring our elbows together. This exercise strengthens the shoulder girdle.
4. We lie on our back, raise our legs bent at the knees and press them to the stomach.

Exercise stretches the lumbar muscles, removes stiffness.

Exercise 3

1. We lie on our back, spread and bring our legs bent at the knees. The muscles of the inner thigh are strengthened.
2. We lie on the floor, bend our legs at the knees, place our feet comfortably, tear off the pelvis from the floor, make a half-bridge. We strengthen the muscles of the back.
3. We lie on our stomach, raise our arms and legs, and simultaneously swing our arms and legs, parallel to the floor. We strengthen the muscles of the chest and lumbar.
4. We get on all fours. We raise parallel to the floor, alternately arms, then legs.

This is an effective exercise that develops coordination and strengthens the back muscles.

At the first stages, master this simple set of exercises, and after a while you can move on to more complex exercises. Performing gymnastics regularly, you will feel positive changes in your well-being and mood.

Pilates will give you a charge of vivacity and energy!

Can pregnant women do Pilates?

Definitely possible! But only an instructor will help you choose the right set of exercises that will strengthen your abdominal muscles.

Pilates is very well suited for both pregnant women and women after childbirth..

The key role in this is played by the smooth pace of gymnastics and soft loads. At the same time, the complex helps to strengthen the muscles of the abdomen and pelvic floor, which is very useful during childbirth! Pilates is a good health aid future mother. In addition, regular classes contribute to a positive psycho-emotional mood.

IMPORTANT: After giving birth, you should consult with your doctor before starting Pilates. The instructor will select an individual complex for you, which will allow you to recover faster after childbirth and regain your former harmony.

Can you lose weight with Pilates?

Some people doubt this. After all, Pilates is not Gym in which calories are simply burned. Pilates for weight loss can be successfully applied in practice, but some rules must be followed.

This involves the following mechanism:

• Proper breathing starts the metabolism, which consumes more energy.
• The muscles that appear as a result of performing a gymnastic complex require more calories than fat.
• Properly calculated load helps to reduce appetite.
• Due to the fact that the muscles are tightened, the posture is corrected, the person looks more slender.
• Energy expenditure increases and appetite decreases overweight go away gradually.

Video: a set of Pilates exercises for weight loss

If you are doing Pilates for weight loss and reduce your weight by 300 - 500 grams per week - this is a very good result! Because slow weight loss is more beneficial than fast weight loss. "Fast" kilograms are coming back!

REMEMBER: proper nutrition- recipe for success! Everyone who practices Pilates starts to watch what they eat. You can't lose weight by eating cake alone!

So which foods are good and which ones are undesirable if you want to become slimmer?

Good to use:

• boiled meat,
• boiled fish,
• stewed and raw vegetables,
• fermented milk products with a fat content of 2.5%,
• whole wheat bread.

It is advisable to exclude from your diet:

• sweet sodas,
• canned juices,
• food fried in oil.

Frying almost doubles the calorie content of the dish. In principle, you can sometimes indulge yourself with some favorite high-calorie dishes. The main thing - try not to overeat!

Music for Pilates

An important component of Pilates classes is the right music. It creates a pleasant emotional background, tunes in to classes, helps to disconnect from anxiety. Appropriate music increases the effect of the workout.

When choosing music, you need to take into account the purpose of the workout, its pace, and your personal preferences. One of the criteria for selecting music is its certain rhythm, without the presence of pauses.

Pilates, yoga, callanetics, stretching - what to choose? Similarities and differences

Similarities.

All these systems of exercises are certainly very useful and give good results. Exercises are performed smoothly, the body does not get tired and does not overheat.

Interesting and unusual workout -

hot yoga

What is the difference between regular yoga and hot yoga, indications and contraindications for classes.

Do you want to purchase one universal home simulator for all muscle groups, but you can’t decide on a choice? Then you are here - an overview and characteristics of simulators.

Differences.

Callanetics is aimed primarily at weight loss. Classes are contraindicated in diseases of the spine, heart, and some others. Pilates is aimed at the whole body as a whole, at its healing and strengthening of muscles. There are no excessive sudden loads in the exercises, so it can be practiced after injuries and with diseases of the spine.

When you do Pilates, you use all muscle groups, your whole body works, and when stretching, only certain muscle groups. Pilates has a lot in common with yoga, but there is no meditative component. Yoga focuses on stretching the muscles, while Pilates focuses on strengthening them..

You can try all types of exercises listed above and choose what suits you best.

What is good about Pilates and how did it manage to gain so many supporters?

First of all, of course, they are attracted by the results of the classes - a slim body, beautiful correct posture, flexibility, the possibility of rehabilitation after injuries.

Exercises are available to everyone, for example, those who have suffered an injury, have weight problems, or in any other case when doctors do not recommend more intense training. Pilates can be started at any age..

Pilates is characterized by a slow pace of exercise, which makes it possible maximum voltage and relaxation. This type of gymnastics also has a number of other undeniable advantages. By performing each exercise, you engage several muscle groups at the same time. The whole complex is built in such a way that deep muscles are included in the work.

It helps to lose weight and get a slender and toned figure!

Principles to consider when doing Pilates

The entire Pilates system is based not only on a set of exercises and methods for their implementation, but also on certain principles:

1. deliberation perform each exercise with even breathing. A set of exercises will help you be in harmony with your body.
2. Regularity and consistency- the key to your success! If you missed classes - do not be upset, do not postpone the next workout, do not quit training. The longer the break between classes, the more difficult it is to achieve the original form.
3. alternation tension and maximum relaxation. A very important principle that should not be neglected. Tired, tight muscles are poorly supplied with oxygen, therefore, the fast pace of exercise is not compatible with Pilates.
4. Proper chest breathing. Inhale through the nose, exhale through the mouth. We breathe from the chest, not from the stomach. We control the correctness of breathing by placing the palm on the stomach (the palm does not move). Having learned correct breathing, you help increase the flow of oxygen, improve metabolism, which will help you lose weight.
5. Focusing on the complex being performed. Concentration on exercises teaches to abstract from extraneous thoughts. The conscious execution of each exercise gives good, fairly quick results. Doing exercises automatically when your head is full of extraneous thoughts is not suitable for those who practice Pilates. With each exercise performed, extraneous thoughts go away, the body is filled with joy and peace.

Few people know that such a famous technique as Pilates was invented by a German-American sports specialist named Joseph Pilates (1883 - 1967). Today, his technique is used in many gyms and health centers, but its value lies in the fact that not only healthy people but also those who suffer from a wide variety of health problems, such as back pain or back problems.

Peculiarities

Pilates for the spine helps to solve several problems - it strengthens the muscles of the back and makes them more elastic, which relieves a significant load on the spine, restores lost flexibility to the back. The value of such classes is that not only adults, but also pregnant women, the elderly, and even children can engage in such a system. After all, the main advantage of such treatment is that the risk of injury is minimized here.

Back exercises

In diseases of the back, doctors most often prescribe to their patients wearing a corset. What is it for? The thing is that the corset performs the function of weakened muscles, which simply cannot support the spine in the desired position.

This problem is solved by Pilates. In addition, with regular exercises, back problems can be forgotten, as well as wearing a corset. All specially designed exercises do not take much time, do not require a visit to the gym or fitness center, and you do not have to buy special expensive equipment. Yes, and they can be performed for the treatment and prevention of many diseases of the spine.

If you practice daily, you can even get rid of such common problem like lordosis, that is, curvature of the spine, which is most common in children. Yes, and for children and adolescents who have certain problems with the spine, it is Pilates that will be the ideal way to restore health and in the future no longer remember that there were once some serious disorders.

At the same time, classes improve posture, teach you how to breathe correctly and do not give a lot of physical activity.

Exercises for back pain

Pilates exercises for the spine in some cases help relieve severe pain, and pain is most often caused by pinched nerve endings, which occurs when the vertebrae are displaced. This means that in order to get rid of pain, the vertebrae must be returned to their normal position. Some believe that surgery is simply indispensable here, but this is not true, because Pilates can be considered a good alternative to surgery.

To perform the exercise, you need to sit on the floor, straighten your shoulders and relax your back. Stretch your arms straight out in front of you, and bend your feet at an angle of 90 degrees. When the starting position is accepted, you can begin to perform the exercise itself.

The first thing to do is to take a deep breath, and as you exhale, begin to lower yourself and stretch your arms to your legs, while you need to round your back well. It is worth remembering that the most important thing here is not to reach the tips of your toes with your fingers. When the back is as rounded as possible, you need to stretch the spine and at the same time take a deep breath.

On exhalation, the back must be slowly unbent and it is necessary to start from the lumbar, and only then unbend the cervical. Such movements must be repeated 6 times. Several sessions can be done per day.

Other helpful exercises

Pilates is also indicated for spinal hernia, although almost all physical activity is prohibited in this condition. If a hernia is diagnosed in the thoracic region, then a chair with a back will be needed to perform the exercises. You need to sit on it as usual, but here the back should be completely pressed against its back.

After that, the back should be arched back until the shoulder blades lie on the upper edge of the back. From this position, you need to slowly return to the starting position. With the regular performance of this simple exercise, the pain becomes much less, and in some cases, the hernia itself begins to decrease in size.

All exercises must be performed smoothly and slowly, and at the same time it is imperative to monitor posture and proper breathing. For the first few days, you can visit the fitness center, where a Pilates specialist will tell you exactly what and when to do, and then apply the knowledge gained at home.

In total, there are about 500 different exercises that are aimed at stretching and relaxing muscles, but for beginners it is recommended to use some kind of equipment in Pilates, it can be a chair or a ball.

And, of course, from the very beginning it is necessary to control all your movements, learn to relax those parts of the body that do not take part in the exercise and achieve a single whole between the body and the inner world.

Please note that the information provided is for reference only, you should study with an instructor!

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. A detailed presentation of the execution, correct breathing and technique are best 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 core and stabilizes the lumbar region. It combines:

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

With the help of these exercises, you can increase the flexibility and strength of the spine, correct your posture, learn how to relax and breathe properly.

I consider Pilates an excellent gymnastics. Not only does it help focus the mind and "center" the body, but it's also perfect for more specific situations. As a dancer, Pilates helps me to become stronger, leaner, more flexible, as a singer to keep my posture and breathe properly, and even if I get injured and cannot perform at full strength, Pilates helps me stay in shape during the recovery period. I am an avid Pilates fan and really appreciate the benefits it brings!

Bonnie Langford

Warm-up, posture and relaxation exercises

Exercise 1 - Stance

Will help learn to stand freely and balanced.

People who are slender, with good posture look self-confident, collected, living in peace with themselves and the world around them.

We inherit certain characteristics from our parents - physique, bones, ligaments, muscles. But our posture is determined by how we use our inherited body. Insufficient physical activity, diseases and injuries, worldview and mood, mechanical impact on the body in the workplace and improper nutrition - all this affects posture. It is these behavioral habits that have the greatest negative impact on it, and with proper self-awareness, we are able to control them.

When performing exercises, we will work on all the muscles responsible for posture., paying special attention to some key muscles.

Do not overdo it - there is no benefit in excessive tension. Our goal is a natural, balanced body position, free from tension, allowing you to stretch your spine, relax your shoulders and joints, and free your neck.

Yes, it is necessary to use the abdominal muscles to support the spine - but this must be done gently, otherwise you will block the hip joints. You must remain flexible, otherwise good posture is impossible - it requires dynamism. Think willow and oak - everyone knows which of these trees can withstand a storm better.

Where to begin

1. Stand in front of a mirror if possible. The feet should be parallel to each other at the width of the hips.

2. Body weight must be exactly balanced in the center of both feet (in the triangle formed by the base of the first, fifth toe and the center of the heel).

3. Legs are straight, but not constrained. Relax your knees.

4. Relax your thigh muscles.

5. Create a long and powerful center by pulling the abdomen below the navel towards the spine.

6. Imagine that you have a small weight attached to your coccyx to help pull your spine down. You don't need to pull it forward or back - pull it down. Remember to maintain a neutral north-south position.

7. Relax your sternum and allow your back to expand.

8. Relax your arms completely.

9. Do not pull the shoulder joints back - the arms should be lowered down, freely. They will naturally lean forward a little - don't force them back.

10. Relax your neck so it can lengthen.

11. Keep your chin parallel to the floor. Do not tilt it down (this will create a double chin) and do not lift it up (contracting the muscles in the back of the neck).

12. Imagine that someone is holding the top of your head and pulling you towards the ceiling, lengthening your spine.

Exercise 2 - Twisting Against the Wall

Target: increase the flexibility and strength of the spine; learn to use the abdominal muscles to protect the spine; relieve back tension and improve relaxation; work out the thigh muscles.

With a miraculous rejuvenating effect, this exercise can be performed in almost any environment.- there would be a wall!

Crunches are especially helpful if you suffer from back pain. and the very thought of having to lean forward makes you nervous. For more self-confidence and a greater sense of stability, you can slide your palms over your legs.

This exercise can also be performed while sitting on a chair with a straight back.

“Twist and unwind your back vertebra by vertebra so that it becomes like a spinning wheel.”

Joseph Pilates

Imagine that your back is a wheel. Tear it off the wall vertebra by vertebra. When moving back, point the tailbone down, turn the pelvis and press one vertebra after another against the wall.

Keep your feet parallel.

The neck and head should be relaxed until you are in a fully upright position.

Remember to constantly pull your navel towards your spine.

Initial position:

Stand about 45 cm from the wall with your feet parallel and hip-width apart. Lean against the wall with your knees bent - from the side you look like you are sitting on a high stool. Don't try to lean against the wall with your head.

Performance:

1. Inhale as you prepare to move and stretch along your entire spine.

2. As you exhale, gently pull your navel toward your spine, bringing your waist closer to the wall (although if you have large buttocks, you may not feel this).

3. As you continue to exhale, let your chin drop down, relaxing your head and neck (feeling like your forehead is getting heavier).

4. Slowly begin to twist forward, lifting your spine from the wall. Arms and hands are relaxed. The head and neck also remain relaxed, and the buttocks are still pressed against the wall. Keep moving as long as you feel comfortable, but in the long term you should reach the floor. If it is more comfortable, you can bend your knees more.

5. Having reached the bottom point, inhale.

6. Exhaling, pull the navel towards the spine and rotate the pelvis so that the pubic bone is towards the chin. Slowly turning up, vertebra by vertebra, put your back against the wall.

7. Remember to exhale as you move your spine.

Exercise 3 - Wall Sliding

Target: learn to stretch the base of the spine, reaching the correct angle of inclination of the pelvis to it; develop the thigh muscles and strengthen the Achilles tendon.

This exercise has the advantage that it can be performed anywhere, even in the most limited space.

To achieve good posture, it is very important to maintain the correct angle of the pelvis in relation to the spine. This is a great opportunity to learn how to lengthen the base of the spine without tilting the pelvis too far forward or backward.

Remember that you are aiming for a neutral position in which the back, supported by strong abdominal muscles, retains its natural curvature.

An additional benefit of this exercise is to strengthen the thigh muscles. If you have any back problems, it is very important to keep these muscles strong in order to be able to squat easily when lifting heavy

Basic moments:

Do not slide too low down (buttocks should not fall below the level of the knees).

Make sure that the knees move directly over the feet, and not between them. The feet should remain parallel - do not let them turn inward.

Don't lift your heels off the floor.

Don't lift your tailbone off the wall. items!

Initial position:

Stand with your back to the wall at a distance of about 15 cm. Feet parallel and hip-width apart.

Lean back against the wall. Don't tilt your head back. Stand where you are comfortable.

Before you start moving, note to yourself at what points the back touches the wall.

Performance:

1. Breathe in.

2. Begin to exhale and pull the navel towards the spine and the wall.

3. Bending your knees, lower yourself about 30 cm down the wall until your thighs are almost parallel to the floor - don't go any lower! You should notice how your back lengthens. Don't lift your heels off the floor! Do not tear your tailbone off the wall - let it “leave” farther and farther from you.

4. Inhaling, slide upward, still trying to lengthen the base of the spine.

Repeat 8 times.

After pulling away from the wall, stand for a few moments, imagining that the wall is still propping you up.

Exercise 4 - Relaxation position

Purpose of the exercise enhance the feeling of your body; relax the lower back, thereby lengthening the spine; stretch the neck and relax the upper back, allowing it to expand; relax any parts of the body where there may be tension.

This is an exercise for self-awareness, and therefore you “did” less, but thought and felt more. The resulting position is ideal for relaxation - we hope you have seen for yourself that this is much better than just lying flat. It is also the starting position for many subsequent exercises. At first, just by stretching out on the floor, you probably made the following observations about your body:

Having taken the required position, you will certainly feel much more comfortable - especially in the back area. This position allows the back to stretch to its natural length, relieving the effects of gravity and poor posture that combine to compress the spine.

Stretching the spine is very important. Natural curves have a certain meaning: without them, you would constantly fall. We are not trying to get rid of the natural curvature of the spine, but poor posture causes these curves to become excessive, and the spine is weakest and most prone to injury in these places.

Lie on the floor with your legs extended. Hands lie along the body, head on the floor. Pay attention to which parts of your body are touching the floor. Notice if the lower back arches upward. Assess the curve of the neck and ankles.

Imagine that you are lying on warm and wet sand - what imprint will your body leave?

Now alternately bend your knees, placing your feet flat on the floor at the width of one hip.

Place a small, hard and flat pillow under your head so that your face is parallel to the floor - you can ask someone to look from the side. The chin should not deviate either up or down (see photo above). Place your hands on your stomach with your elbows wide apart.

Performance:

1. Let the floor support you. Notice which parts of your body are touching the floor now.

2. Relax your feet, stretch your toes.

3. Relax your calf muscles; imagine that your knees are supported by a rope suspended from the ceiling.

4. Relax, "open" the hip joints.

5. Feel your lower back; soften the front of the pelvis so that the lower back can relax down to the floor.

6. Try to relax your upper back by softening your sternum and shoulders. Allow your back to expand with each exhalation as your shoulders sink into the floor.

7. The neck is naturally extended.

8. Don't clench your jaw. Allow the tongue to expand at the base and rest comfortably at the bottom of the mouth.

9. Eyes closed but not closed. The forehead is relaxed, smooth. Relax, obeying the force of gravity, and follow the breath without interrupting it.

Exercise 5 - Proper breathing

Target: to master lateral, or chest, breathing, which involves the full use of the lungs and the expansion of the chest.

Most people breathe too shallowly, preventing their lungs from expanding fully, so only the upper part of them is involved in the process of breathing. When you inhale, your diaphragm moves down and rib cage opens and expands, allowing the lungs to draw in air like a pump. During exhalation, the diaphragm rises and the chest closes, helping to force air out of the lungs.

As the diaphragm descends, some movement naturally occurs in the abdomen. Restraining this movement means preventing the lungs from fully expanding in all directions.

However, here we must warn you: intentional relaxation of the abdominal muscles, which, unfortunately, most people interpret as deep breathing, during exercise is counterproductive. By allowing the lower abdominal muscles to stretch as you inhale, you leave your lower back exposed and vulnerable.

Our goal is to give the lungs maximum space so that, expanding, they push the upper part of the body, fill the side and back of the chest.

Equally important to fullness of breath is the extension of the upper spine, which allows the ribs to open wider and move more freely, gently massaging the muscles and encouraging them to relax.

Basic moments:

Don't force inhale; breathing should be natural.

There is a risk of "excessive" breathing, especially at first. Pay attention to signs of dizziness - it is simply caused by a sharp increase in the flow of oxygen into the blood. Your body is probably not used to an abundance of good things!

If you feel uncomfortable, stop and take a break. Your body will soon get used to proper breathing and begin to benefit from it - give it time.

Assume the relaxation position described in exercise 4. Place your arms at your sides on your lower chest.

Performance:

1. As you inhale, allow the air to expand your lungs, chest, and back, filling your sides like bellows. The fingers should move apart.

2. When exhaling, the ribs close, the upper body “deflates”, the chest becomes soft, the tension between the shoulder blades “leaks” to the floor.

3. If possible, try to exhale as completely as possible.

4. Do not inhale forcefully, because after a sufficiently complete exhalation, the air will naturally begin to fill your lungs.

Repeat 8 times.

Exercise 6 - Navel to Spine

Target: learn to use the abdominal muscles, especially the transverse one, to protect the lumbar spine; learn to stretch the lumbar region and look for a neutral relationship between the pelvis and spine.

The creation of a powerful center is the first goal of body control technique. The center is the starting point for all exercises, allowing you to safely tighten and stretch.

The center of gravity of the body is located just behind the navel, at the level of the third or fourth lumbar vertebrae.

Instructions for pulling the navel to the spine are always followed by instructions for stretching the spine. These two procedures are interconnected, since the support from a powerful center in the process of lengthening the spine cannot be overestimated. It is very important not to tighten the pelvis too much and not tear it off the floor. Don't arch your spine down or tense your thigh muscles.

As your limbs begin to move, your abdominal muscles will have to work a little harder. Note that during more strenuous movements, especially when the legs are up, you will have to keep your abdominal muscles pulled back and in to lock your spine to the mat and keep it from arching off the floor. This means that the navel should be drawn to the spine not only when inhaling, but also when exhaling. Lateral breathing will help to ensure this.

It takes time and practice to learn to contract just enough to do the job required.

Basic moments:

Do not overstrain the abdominal muscles - pull the stomach in a little and hold in this position.

The tailbone should always remain pressed to the floor. Do not tighten your pelvis.

Stretching your arms and legs, try not to arch your back.

Lie on your back with your knees bent; feet are one hip-width apart and parallel to each other. Hands on the stomach, head on a small flat and hard pillow (if necessary).

Execution 1:

1. Before starting the exercise, find the neutral position of the spine (see p. 21). You need to slightly rotate the pelvis towards the navel (“north”), and then towards the pubic bone (“south”).

2. Find a neutral horizontal position between these extremes.

3. Maintaining this neutral position, inhale.

4. Exhaling, relax the pelvic area, allowing the stomach to fall, approaching the spine. Imagine that you are lying in a hammock. Keep your abdominal muscles in this tucked position. At the same time, feel the lumbar spine stretch.

5. Breathe in and relax.

Repeat 5 times.

Execution 2:

2. Starting to exhale, draw in the stomach, thinking about how its muscles wrap around the lower body like a corset. Stretch the tailbone, “removing” from you, but leaving it pressed to the floor.

3. As you continue to exhale, stretch your right leg and bring your right hand behind your head so that it lies on the floor.

4. Enjoy stretching your entire body from your fingers to your toes. Don't let your back arch upward - try to keep your belly button pulled up towards your spine.

5. Inhale as you return your arm and leg to the starting position.

6. Repeat the exercise with the left arm and leg.

Repeat 5 times for each side.

Exercise 7 - Knee and leg rotations

Target: when performing knee rotations, mobilize the hip joint and liberate it; learn to work with your foot, keeping the body tightly chained to the floor and motionless; when performing leg rotations - the same as above, plus the development of the femoral muscles.

A healthy joint is one that is loose, well lubricated, mobile, and able to move easily through its natural range. A joint that remains motionless for a long time may begin to “stick”. These two exercises are designed to prevent such sticking.

Do you know where the hip joint is located? Draw a mental line from the knee to the groin. Lift your leg while bending your knee, and feel the point at which this movement originates - this is the hip joint. It is a ball joint that allows a wide range of motion. Imagine a ball bearing!

The leg rotation exercise will “open” this joint, free it and provide complete freedom of movement.

So that the body does not sway from side to side, at first the amplitude of rotation should not be too large. The small radius of the circles allows you to keep the body relaxed and immobile.

Watch your neck - do not let it bend; it should remain stretched and relaxed.

Make sure your shoulders remain relaxed.

To keep the shoulder blades pressed to the floor, hold the scarf from below, palms facing you.

While doing both exercises, breathe normally.

Keep your tailbone pressed to the floor throughout the exercise.

You will need an ordinary scarf.

Lie on your back with your knees bent. Feet should be parallel, one hip-width apart. Place a small, flat, firm pillow under your head, if needed.

Performance:

1. Pull one knee to your chest so that it is directly above the hip joint. Pass the scarf under the thigh, holding each end with one hand - palms facing you. Elbows should be spread apart.

2. Keeping the pelvis immobile with the help of the abdominal muscles, not allowing it to turn from side to side, slowly and gently rotate the bent leg. Do five turns clockwise, then five - against. As you do this, imagine the femur being released from the hip joint. Help the leg with a scarf (and hands). While moving the leg, breathing should be normal.

Repeat the exercise for the other leg.

Once you have learned to keep your pelvis still while rotating your knees, try the following exercise.

Initial position: The same as for knee rotations, but this time the scarf is not needed.

Performance:

1. Stretch your leg by lifting it up. The toe is slightly elongated. This exercise should be done with a straight leg. When you learn how to easily straighten your leg, pull up your toe. The other leg remains on the floor, the knee is bent.

2. Keeping the pelvis immobile and not lifting the tailbone from the floor, slowly rotate the leg: five times clockwise, then five times counterclockwise. The foot should be relaxed unless you are doing an advanced version of the exercise.

Repeat for the other leg.

Exercise 8 - Hamstring Warm Up

Target: stretching the hamstrings with the immobility of the body and without creating tension in any other parts of the body.

The group of hamstrings consists of three muscles that flex and extend the leg at the knee joint. We spend too much time sitting, and as a result, the hamstrings do not receive their proper natural exercise.

Most of us are familiar with the sharp pain in this area when you return to gymnastics after a long break or exercising too vigorously. Exist different opinions about what exercises are most effective for the hamstrings.

Most often, bending forward is recommended to stretch the hamstrings. However, careless bending with straight legs can put too much pressure on the lower back and knees, with catastrophic consequences. It is much better to stretch the knee muscles little by little and often, gradually loosening them, rather than stretching them by force. Is it possible to untie the knot if you pull on the ends of the rope with all your strength?

Why stretch your hamstrings? Short and stiff hamstrings can have a negative effect on the entire posture. They pull the pelvis down, causing the lower back to flatten.

If the hamstrings are too short, they significantly limit your flexibility and increase the risk of injury to the lumbar spine during everyday forward bending and during sports.

Basic moments:

As you straighten your leg, don't let your pelvis twist—pulling your navel toward your spine will help. Do not forget about the balance "north - south, west - east."

Do not lift your tailbone off the floor as you extend your leg.

Watch your neck - when stretching the hamstrings, it very often shortens and arches. If this happens, place a small, firm pillow under your head. Neck and chest should be relaxed, elbows apart.

Do not strain the leg, stretching it as far as possible.

Accessories: Scarf.

Initial position:

Lie on your back with your knees bent and feet hip-width apart. Use a flat, firm pillow if necessary.

Pull one leg, bent at the knee, to your chest. Wrap the scarf around the sole, holding it with an underhand grip, palms facing you.

Performance:

1. Breathe in as you prepare to move.

2. Exhaling, allow the navel to come as close to the spine as possible and take a neutral position between "north" and "south".

3. Slowly lift your leg, straightening it and pulling your foot down. The tailbone remains pressed to the floor.

4. Breathe normally. Hold your leg up to the count of ten.

5. Relax the leg, gently returning it to its original position.

Repeat 5 times for each leg.

Exercise 9 - Hip Pull

Target: develop the iliopsoas muscle and learn how to simultaneously bend the leg at the knee and at the hip joint without twisting the pelvis.

The iliopsoas muscle, working in conjunction with two other muscles, allows you to raise the knee to the chest and bend the torso at the waist.

Excessive stiffness of the iliopsoas muscle has far-reaching consequences for the entire body. Indeed, this muscle connects the lower part of the spine with the femur, and if it is too short, which is often the case, this leads to a misalignment of the pelvis. Such a violation of posture, when the spine in the lower part is strongly curved deep into the back, is called lordosis.

This exercise will help lengthen the iliopsoas muscle. If you find that you can't extend your leg on the floor without arching your back, that's a good indication of iliopsoas stiffness, though be aware that it could be due to too big buttocks!

As you pull your hip toward your chest, visualize the tip of your femur sinking into the hollow of your hip joint. This will help avoid overloading the iliopsoas muscle. In trying to stabilize the pelvis and replacing the deep muscles that are supposed to do this work, the iliopsoas muscle quickly overworks, so you need to learn how to relax it, freeing it from this task.

Basic moments:

Don't arch your back. Remember the neutral position of the spine, the balance of "north - south."

Watch your neck - do not let it shorten or tighten; she should be relaxed.

Resist the temptation to combine knee flexion and leg extension routines. Follow the instructions exactly - they are designed to help you maximum benefit from this exercise.

Do not twist your pelvis.

Do not tighten the tailbone, do not tear it off the floor.

Initial position:

Lie on the floor with your knees bent and your feet flat on the floor.

Performance:

1. Take a preparatory breath.

2. Exhaling, pull the navel to the spine with the lower abdominal muscles and, keeping the feeling of a hollow abdomen, pull the right knee to the chest, turning the femur in the ball joint of the hip joint.

3. Inhale, clasping the hands on the right leg below the knee (or on the thigh below the knee if you have joint problems).

4. Holding the right leg, exhale and lower the left leg down. Don't let your lower back arch up. If it arches against your will, bend your left leg slightly.

5. Inhaling, return the left leg to its original, bent, position.

6. Exhaling, lower your right leg to the floor, keeping the feeling of a drawn in abdomen.

Repeat, alternating, 5 times for each side.

Exercise 10 - Shoulder Relaxation

Target: get rid of tension in the upper body by warming up the arms and shoulders.

Stop reading for a moment and think about how much tension is in your body. How do you keep this book? It is very likely that you clung to it with force, hunching your back. Legs crossed, feet bent?

Learning to relax can be very difficult precisely because we do not know exactly where the tension is concentrated. When you are able to identify this place, half the battle is already done. Then it remains only to get rid of this tension. Especially often there are tense shoulders, because we tend to slouch while working or driving.

We spend too much time hunched over and tense

Basic moments:

Don't rock your body from side to side.

The movement should start exactly from the shoulder blade.

Do not lower your elbow to the floor - just relax your raised arm.

Initial position:

Lie on the floor with your knees bent and feet hip-width apart. The neck should be extended - if necessary, use a small, flat and firm pillow. Raise both arms towards the ceiling, keeping them directly above your shoulders.

Performance:

1. Inhaling, pull one arm up, allowing the shoulder blade to lift off the floor. Stretch your entire arm, down to your fingertips.

2. Exhaling, relax your hand so that the shoulder blade falls to the floor.

Repeat the movement with the other hand.

Repeat 10 times alternately for each hand.

Exercise 11 - Neck Rotation and Nasal Spirals

Target: get rid of tension in the neck and master the correct relative position of the neck and head; the correct position of the head and neck is very important; most people are unaware of the fact that the spine actually starts between the ears.

The neck is very sensitive to stress and tension. This is due to a phenomenon known as "startle reflex"- given to us by nature as a way to protect the head and, consequently, the brain. When a person is taken by surprise, the muscles at the back of the neck contract, throwing the head back defensively.

Just notice how it happens the next time someone scares you. The modern stressful lifestyle dooms us to the fact that we constantly find ourselves in such situations, so that the back muscles of the neck are contracted almost all the time. This exercise will help you release that tension.

Turn your head around its axis.

Sometimes problems with the neck arise due to disorders in the sections of the spine located much lower. For example, stiffness of the thoracic spine disturbs the balance of the cervical vertebrae. Likewise, neck pain can come from tension in the mandible.

Keep in mind that human body is a closed system - a violation in one of its parts always affects others. Both of the proposed exercises are aimed at loosening the neck. It is extremely important that you do not put force into the movement of the neck in any way - just let it turn.

We are talking about a "stretched neck", but in fact, maintaining this position during the exercise is quite difficult. Most of us have a habit of arching our necks up while working on other parts of the body. So throughout this book we remind you to watch your neck. But it is no less harmful to bend your neck down when doing exercises. Your goal is to find the right balance.

Basic moments:

Do not apply force to the neck. If you feel tingling in your fingertips, it may very well be that some kind of nerve is being pinched. In this case, before resuming the exercise, consult your doctor.

As you do the nose spirals, move your entire head.

Initial position:

Lie on the floor with your knees bent and your feet hip-width apart, parallel to each other.

If your chin and neck tilt upwards in this position, place a small, firm pillow under your head so that your face is parallel to the floor.

"Neck Spin"

Performance:

1. Gently turn your head to the left.

2. Return your head to its original position, and then turn to the right.

3. Return your head to the starting position again and very slowly raise your chin, arching your neck, as if you want to look at what is being done from behind.

4. Return to the starting position and then, without lifting your head from the floor, tilt your chin to your chest, stretching the back of your neck (do not raise your head).

5. Return to the starting position. REPEAT 5 TIMES IN A ROW.

"Nose Spirals"

Performance:

Close your eyes and, starting from the center of an imaginary spiral, make circles with your nose, allowing your head to relax. Gradually increase the radius of the circles so that the nose moves in a spiral. Then slowly repeat the same spiral in reverse side, returning to the center. Try to keep the movement smooth and "round" - no right angles or sudden movements! Repeat 3 times.

Exercise 12 - Bending the spine

One of the most common causes of back pain is spinal stiffness.. Very often, several vertebrae "lock", closing together, and moving not separately, but as a whole - you can feel this when trying to perform this exercise. If this happens to a certain group of vertebrae, it negatively affects the movement and capabilities of the spine as a whole, since its mobility is determined by the mobility of each section.

Did you know that you are taller in the morning than in the evening? During the night, the discs located between each pair of vertebrae expand somewhat before gravity and poor posture squeeze them again. During the day, they lose fluid and literally dry out. This effect increases with age.

As you do the exercise, think that by lowering your spine to the floor and lengthening it, you will increase the space between each pair of vertebrae to 7-8 cm. As you lift vertebra by vertebra off the floor and then lower them back to the floor, visualize your spine moving smoothly like a wheel.

Don't let your back arch up. Press your tailbone.

Feet should be parallel to each other, do not turn them in or out. Body weight should be evenly distributed.

Do not forget to tear off the vertebrae from the floor one at a time, separating them from each other.

Watch your neck - do not let it arch; it should remain stretched and uninhibited.

If your arms start to hurt, stretch them along your torso.

Initial position:

Lie on your back on a mat or thick blanket with your knees bent and your feet about 30 cm from your buttocks.

The feet should be one hip-width apart and parallel to each other.

Bring your hands behind your head and place them on the floor shoulder-width apart. If you are uncomfortable, let them lie along the torso.

Performance:

1. Inhale in preparation.

2. Exhaling, pull the lower abdominal muscles towards the spine.

3. Slowly and gently lift just the base of your spine (coccyx) off the floor.

4. Inhale and then exhale as you lower your spine back to the floor and stretch it out.

5. Repeat the movement, each time lifting a larger segment of the spine off the floor. Lowering your back, return the vertebrae to the floor sequentially - one by one in order to increase the distance between each pair of vertebrae to 7 - 8 cm: first lower the ribs, then the waist, the sacrum, and only then relax and lower the buttocks.

6. Try not to arch your back up - on the contrary, the pubic bone should be directed towards the chin, and the tailbone should be as far away as possible.

Do this exercise 5 times.

Breath:

Exhale as you lift your back.

Inhale as the back is raised.

Exhale as you slowly lower your spine.

Gordon Thomson "Pilates Body Control"

P.S. And remember, just by changing your consciousness - together we change the world! © econet