The only real truth about Pilates is that it is an ancient exercise system. It is an excellent conditioning program and has been used by countless practitioners. So, if you are wondering how Pilates works, you can find out with this short series of articles.
What Is Traditional Pilates?
Traditional Pilates is a breathing exercise that is performed by slowly exhaling and bending your knees. This breathing is meant to be controlled, allowing your diaphragm to expand and contract in order to exercise the muscles of the back and abdomen.
Another big advantage of Pilates is that it allows you to do a variety of exercises while sitting down. Some of the moves may require you to lift your legs up off the floor. But most require that you should sit down and rest your body on support. The support is called a Pilates mat and will take the strain off of your back and keep you comfortable.
One major benefit of Pilates is that it is anaerobic. Aerobic exercises, such as jogging or swimming, build aerobic capacity. Anaerobic exercises, such as running, build strength, endurance, and flexibility in your body.
During these posture exercises, you should stay relaxed. While standing in place, keeping your hips, knees, and feet in line with your spine, you should breathe in through your nose and out through your mouth. Try not to use any jerky movements while inhaling and exhaling.
Pregnancy can cause some degree of motion sickness, so it’s recommended that pregnant women should practice Pilates in their comfort zone. You can use a mat that has padding at the bottom and has straps for easy carrying. These can be quite expensive, but they are worth it.
How To Do Pilates Exercises?
To begin the exercises, lie down on the floor and start by doing one of the three traditional poses, known as the up and down, or upright and inverted. Next, you will need to grasp a small piece of the floor with your hands, such as a small towel. Place the rag at the midpoint between your legs, and lean slightly forward, just enough so that you have balance.
One simple technique of Pilates is called “kneeling out”. As the name suggests, this allows you to sit on the floor with your knees bent and your feet flat on the floor. As your knees go back, you should bend your legs and open your torso.
One other common method of Pilates is called “traction”, which involves locking your elbows and lifting your upper back. This is a great way to stretch out the muscles in your shoulders, neck, and back.
Finally, try to hold a Pilates mat if you can, but don’t get carried away. For instance, if you do the sitting motion on the floor, hold a large pillow against your back. Now think about holding a mat in each hand and slowly sinking down into that plank.