The benefits of Pilates exercise

The benefits of Pilates

Is Pilates good? With the development of modern society, Pilates has continuously made some humanized improvements and integrated Some concepts of yoga, Tai Chi, ballet body shape and personalized content of coaches. Pilates training method follows the exercise principles of using your own body weight, multiple reps, small weight and meditation. The breathing method during training is to inhale through the nose and exhale through the mouth. It is a kind of external training aimed at muscle shape, joints, etc. Its training purpose is to improve the functions of the human spine and lumbar spine by changing the function of human muscles. Let’s talk about the many benefits that Pilates exercise brings to people.

1. Pilates brings many benefits to people

A healthy and soft back

Pilates can give the spine more support and create more space between the vertebrae. This extra space not only makes people look more slender, it also allows people to have more flexibility, turning the human spine from a hard stick into a string of pearls. This new soft spine can help people avoid degenerative spinal problems, such as slipping hazards. It can also help people move more gracefully and easily.

Gentle training

If you are out of shape, Pilates can be easily added to any body-building program. Pilates will not bring any pressure to the joints, nor will it cause any damage to the cartilage and ligaments around the joints, especially the knee joints and your shoulder joints. It will make the muscles more coordinated and draw attention back to your inner focus. Recovery from Pilates is quick and it's more like going to a physical therapy session. In fact, unlike other exercises, it can be done safely every day without worrying about excessive stress on muscles and joints. However, in order to achieve the effect of exercise, you only need to do Pilates three times a week. But you have to be consistent, that's the key.

Improve your mental outlook and increase energy

Pilates can promote emotional well-being. Smooth, steady movements can calm the mind and relieve mental stress. While lengthening and strengthening your muscles, it stimulates your circulatory system and clears away tension. Every movement leaves you feeling calm, coordinated and energized. Focus on driving away stress.

Better balance and coordination

In your forties and fifties, balance will deteriorate due to muscle atrophy and nerve receptors losing sensitivity. Pilates reverses this aging process by stabilizing the core. Pilates exercises the subtle, deep muscles that help maintain body stability while making the spine more supple and stronger.

Reduce pain and stiffness

If you are distressed by the pain of osteoarthritis, you may find that doing Pilates can lengthen your body and reduce the pain. Proper exercise is crucial in treating arthritis because it increases flexibility and reduces pain and fatigue through stretching exercises. Stretching causes nutrients to flow to the muscles and tendons, which keep them healthy and minimizes the chance of injury. Pilates also stimulates the production of joint lubricants, which relaxes the muscles in the legs, back, neck and shoulders, relieving pain and tightness.

Quickly return to your pre-pregnancy body shape

Keep your lower abdomen flat after giving birth. This does not take a long time, but you need to do some exercise regularly and you will see the results. Muscles have a good memory and will return to their original shape with just a little exercise.

2. Several common forms of Pilates exercise

1. Upright Pilates

This kind of exercise has changed In traditional mat exercises, the entire exercise is performed in an upright position.

Stand with your feet hip-width apart, arms straight and raised, palms facing each other. Straighten your right foot and lift your right leg up to form a 45-degree angle with your left foot. Draw 3 circles with your right foot in a clockwise direction. During this process, your hips are balanced. Then reverse. After finishing, return your right foot to the ground, lift your right foot to the right, bend the instep, and draw circles in both directions. Repeat the action with your right foot with your left foot.

Function: This exercise is a great way to tone your legs and buttocks. Performing movements upright at the same time can improve the body's balance and agility.

2. Fitness Ball Pilates

This kind of exercise is always performed on a fitness ball.

Kneel on the floor, leaning on a large exercise ball on the right side of your body. Stretch out your left foot to support your body, while your right foot remains kneeling in place. Put your right hand on the ball, bend your left arm, put your left elbow behind your head, and support your neck. Bend sideways, try to touch your left hip with your left elbow, and return when you can no longer get closer. Do this 8 to 12 times. Then do it on the other side.

Function: It is beneficial to shape the muscles of the abdomen, crotch, buttocks and lower waist, and can also establish good balance and coordination.

3. Elastic Rope Pilates

An elastic rope is required during this set of movements.

Lie on your back on the floor, with your legs straight and your insteps bent. Wrap the elastic cord around your feet and hold the ends of the elastic cord with both hands. Take a deep breath and try to bring your belly button toward your spine. Take a deep breath, contract your biceps, raise your hands toward your chest, and curl your back bit by bit. Breathe in deeply, then exhale deeply as you slowly lie back down to the floor. Take a deep breath and lower your hands. Repeat the above actions 5 to 10 times.

Function: It can exercise the muscle flexibility of the chest, back and arms.

4. Small ball Pilates

First prepare soft leather balls with a diameter of 20 to 30 centimeters.

Lie on your back on the floor and hold the ball between your ankles. Lift your legs until they are perpendicular to the ground. Slowly rotate your legs, draw a circle the size of a plate in the air, rotate 10 times in clockwise and counterclockwise directions, place your palms down on both sides of your body. Keep your back straight as you turn your legs.

Function: It has a certain effect on shaping the curves of the buttocks, crotch and outer thighs.

3. Five Pilates movements for burning fat

Action 1: Lie on your back on the floor, relax your neck, and maintain the natural curvature of your spine. Inhale for 5 beats, exhale slowly for 5 beats, and at the same time contract your abdomen and lift your upper body.

Action 2: Lie on your back on the floor, contract your abdomen, and lift your feet off the ground. Your back needs to be as close to the ground as possible while your neck is relaxed. When exhaling, lift your neck and lift your head off the ground, while lifting your knees closer to your upper body.

Action 3: Lie face down on your stomach. Push your head and heart forward, and sink your shoulders. Contract your abdominal muscles to lift your belly button off the floor. You must maintain this position throughout the entire movement. Inhale and lift your head, arms and chest off the ground, and tighten your back muscles. After exhaling, slowly lower it. While exhaling, keep your upper body still and lift your legs off the ground to a height where your back muscles are not overly tense.

Action 4: Place your hands on the ground in a push-up position. Tighten your abdomen and buttocks, keep your body and trunk in a straight line, and stay still for 20 seconds. Gently move the trunk up and down in the center of the body, lift and lower it, and repeat this 12 to 15 times.

Action 5: Take a push-up position, the same as the first half of Action 4. Lift your left leg and exhale at the same time without moving the hip joint. Note that the contraction of the abdominal muscles must be used to drive the leg raising movement. Inhale as you lower your left leg, and exhale as you raise your right leg. Make sure your hips don't move and your back is straight. Also lower your shoulders and extend your neck as much as possible. Gently lift and lower your legs alternately, maintaining an even speed. These actions can be practiced 2 to 3 times in a cycle. ;