Pilates for weight loss. What is Pilates and what benefits does it provide? Proper breathing during Pilates classes

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

For those who want to improve their health and tighten their figure, there are a huge number of different sports areas. The exercise system developed at the beginning of the 20th century by Joseph Pilates and named after him is increasingly gaining popularity among lovers of a healthy lifestyle. Pilates - what is this unusual workout that strengthens the body, is completely safe for the spine and is characterized by slow movements?

What is Pilates in fitness

One of the most useful and safe types of training is what pilates is. The secret lies in the fact that the system was developed by a man who began training while sick and weak. Having independently developed and tested all the exercises on himself, the creator of the method, Joseph Pilates, gained good health and a strong athletic figure.

Thanks to such an advantage as the possibility of classes for weak people, the system gradually gained many fans - those who are not able to take on more difficult and active sports. Pregnant women, people with musculoskeletal problems, and novice athletes choose it. Fitness uses a Pilates mix, which includes slow strength exercises.

Principles

Pilates begins with breathing, so you definitely need to learn how to breathe correctly in the lateral or thoracic way. It consists in the fact that with each inhalation you need to open your chest as much as possible. This actively saturates the body with oxygen and strengthens the intercostal muscles. A smooth exhalation helps to gently bring the muscles into tension. In addition to proper breathing, it is important to master all the other principles of the system that ensure good results:

Smoothness. Pilates classes are performed at a slow or medium pace. They are carried out without jerking or overexertion.
Relaxation and isolation. You need to monitor stressed areas so that those areas that are not used remain relaxed.
Centering. All approaches are performed with the abdominal muscles constantly retracted.
Concentration. During classes, you need to get rid of extraneous thoughts and concentrate on the exercises themselves and the correctness of their implementation.
Alignment. Body position is very important and must be constantly monitored.
Gradualism. This applies to the load, which increases only when the previous one is fully mastered.
Regularity. Noticeable results appear after regular exercise.

The difference between Pilates and yoga

Both systems have more similarities than differences. They are smooth, designed to strengthen and heal, but yoga is an ancient direction that has been created for more than one millennium. Pilates is a young system, only about 100 years old. Yoga involves greater immersion into your inner world, rethinking everything around you, and spiritual development. Pilates is aimed at improving the health of the physical body only. It does not involve performing long poses such as yoga asanas.

The benefits of Pilates for the body

The peculiarity of the classes is the deep study of several muscle groups during each individual exercise. Together with proper breathing, they bring great benefits to the body and improve health. Pilates helps strengthen even sickly and weak older people. It tightens the shape, strengthens bones, and makes muscles elastic. With regular exercise, your posture changes because your back muscles become stronger. The technique helps relieve pain and improves joint mobility. The body is filled with strength from the inside, becomes much more resilient, and the figure becomes more graceful.

For the spine

Spinal diseases can affect people of any age, and a sedentary lifestyle is increasingly contributing to this. For diseases such as osteochondrosis, scoliosis, and intervertebral hernia, many types of physical activity are contraindicated, but not Pilates for the spine. It is safe due to the absence of sudden movements, in addition, many exercises are performed lying down, which reduces the risk of any additional injuries. The benefits are as follows:

nutrition of intervertebral discs;
development of flexibility;
formation of a strong muscle frame;
the control and balance that this system teaches;
eliminating muscle spasms;
reducing body weight, which reduces the load on the spine.

For weight loss

Most people want to lose weight quickly, but those who lose weight quickly often cannot maintain the lost weight. Another thing is Pilates, which does not promise quick results. It acts slowly, but is no less effective in helping you lose weight. The difference compared to more active sports is that classes in this system bring results when you devote a long time to them, doing it regularly. Many exercises (boat, pike, crunches) are aimed at those areas that are problematic for most people: hips, stomach.

To strengthen muscles

During Pilates classes, all muscle groups are worked on one by one, during which they are strengthened, but not built up. Those who spend 10 minutes daily on this quickly begin to feel the difference in their condition before and after exercise. 20 minutes/day significantly changes a person's posture and gait by strengthening the muscles of the entire body. 30-minute exercises quickly make a person much more resilient, relief and strength appear in the body. Particular attention is paid to the “framework of strength” - these are the oblique and transverse abdominal muscles.

Pilates gymnastics at home

Due to the fact that this system is considered one of the safest, it is suitable for use at home without prior preparation and regardless of your physical characteristics. Beginners should take into account that the training will not be very simple, so it is better to first familiarize yourself with some rules:

You need to breathe through your chest, taking in as much air as possible with your lungs.
The press must be constantly tense.
Shoulders are kept down. This is important for full chest expansion.
The head should always be kept straight, without tilting back or falling onto the chest.
You need to constantly try to stretch the spine.

Basic exercises

This system of exercises has three levels of difficulty. Even if you are not used to playing sports, it is better to start with basic exercises. Although they are simple, if done correctly, you will find that it takes a lot of effort. The main goal of the initial complex is to feel your spine, determine all the bends, and return it to its normal position. Most people's spines are curved to a greater or lesser extent. Basic Pilates exercises will strengthen those muscles that stabilize his position and put his posture in order.

Pilates equipment

There is equipment that is intended for use during classes using this system. This includes several special simulators and equipment:

Isotonic ring. It is made of steel, diameter – 38 centimeters. Grips for arms and legs are attached to the sides.
Cylinder. It's also called a Pilates roller or roller. It has a cylindrical shape, up to 90 centimeters long, and 15 centimeters in diameter.
Ball or fitball. Pilates exercises on a ball reduce stress on the back; the ball is used to better work out the muscles.
Rug. The difference between this equipment and any other rugs is the thickness. It should be from 6 centimeters.
Band expander up to 25 cm long. Provides additional load.
Reformer is a simulator that resembles a bed with a metal frame and other elements.
Allegro is a simulator with a movable frame.

How many times a week should you exercise

Each person can choose an individual training program for themselves. The main thing is that it is regular training several times a week. The less often you spend them, the longer each should take:

You can devote 10-20 minutes to daily exercises.
If you train every other day, half an hour is enough.
You will have to spend about 45 minutes on exercise three times a week.
You can exercise only twice, then it is better that the training is long (about 1.2-2 hours).

Pilates - a set of exercises

This training system includes many exercises. They can be combined into different complexes that are suitable for a person depending on their individual condition and well-being. Beginners choose basic exercises that increase overall tone, pregnant women choose complexes that strengthen the pelvic muscles. For women who want to improve their figure after childbirth, there are many exercises that tighten stretched abdominal muscles. When practicing on your own, use instructions in photos or videos, for example, from Karen Carter, which will help you better understand the implementation.

For beginners

If you are a beginner, you can start with simple exercises that do not require any equipment. Perform each two or three times until you have mastered it completely and feel the strength to increase the number of approaches:

Cancan. Sit on the floor with your knees bent and clasped tightly. Socks only lightly touch the floor. Place your elbows under your shoulders and lean on them. Pull your stomach in, inhale, and at this moment turn your knees to the right. As you exhale, straighten your legs, place them on the same diagonal with your body. On your next inhalation, return to the starting position. Repeat on the other side.
The crisscross pattern is good for stretching the back. Lie on your back, raise your legs, bend your knees parallel to the floor, your arms are under your head, your elbows are looking to the sides. The stomach needs to be pulled in. Inhale and lift your shoulder blades off the floor. Exhale as you extend your right leg to a 45-degree angle, then twist your body to the left. Then perform the opposite movement.

For pregnant

It is useful for women while expecting a child to practice this technique for many reasons. This relaxes the muscles, prepares the body for childbirth, and reduces tension in the uterus. It is important to take into account the trimester of pregnancy when choosing exercises, adhering to a small amplitude of execution and minimal effort. Here are the available and safe ones:

On knees. Lift your opposite arms and legs at the same time, placing them parallel to the floor. Quantity 5-10 times.
On the side. One leg is on the floor, the other is torn off at 45 degrees. Use it to imitate pedaling a bicycle. Then switch sides. Perform 10 times on each leg.

After childbirth

For recovery after childbirth, exercises that tighten all the muscles of the body at a basic level are suitable. You can start with the following:

A hundred. Lie on the floor with your knees bent. Exhale as you lift one leg so that your shin is parallel to the floor. Keep it there for 10-15 breathing cycles (inhale/exhale). Then repeat with the other leg.
Knee circles. The situation is the same. Again, as you exhale, lift your leg parallel to the floor, holding it there, draw circles with your knee on the ceiling for 5-10 breathing cycles. Repeat with the other leg.

Lose weight with Pilates

Active saturation of cells with oxygen during special breathing of this technique helps to lose weight safely for health. Numerous abdominal exercises that are present in this technique load all the abdominal muscles. The thighs and buttocks are also effectively tightened. Pilates for weight loss makes the whole body slimmer due to toned and toned elastic muscles.

Abdominal exercises for weight loss

One of the effective exercises for stretching the abs, waist, and strengthening the whole body is the “Plank Pose.” First, get on all fours, rest on your elbows, then stretch your legs alternately, resting on your toes. Press your feet together. Straighten your entire body, inhale, raising your hips, lowering your head. On the second inhalation, return to the original position. Repeat 10 times.

Another option is an abs-effective exercise called “Scissor Twists.” First, lie on your back with your arms extended to the sides. They will serve as a support. Hold the ball between your shins, inhale, then raise your knees to a 90-degree angle. As you exhale, lower your legs to the right. Return to your previous position and repeat in the other direction. Perform 10 repetitions.

Exercises for buttocks and thighs

In order to tighten the buttocks and thighs, the “Leg Swing” exercise is suitable. First, get on all fours. The wrists should be exactly under the shoulder joints. Slowly move each leg back one at a time. Rest on your toes, feet pressed together. Straighten up in one straight line. Inhaling, lift one leg, exhaling, lower it. Do this with the second leg. Repeat 5 times on each leg.

The Mermaid exercise will focus on the hips and the entire lateral line of the body. To begin, sit comfortably on one hip with your knees bent. Place one hand on the floor and place the other on your knee. Inhale, push off the floor, straightening your body into a side plank position. The free hand reaches up. The body resembles the letter "T". Slowly lower yourself and change position.

What time of day is it better to do Pilates - in the morning or in the evening?

It is better to exercise in the morning at sunrise, before breakfast - this gives the body lightness and vigor, including it in the cosmic rhythm.

Please tell us about your diet during Pilates training. What is possible before and after, for how much, after how long.

Before classes, it is better not to eat for two hours, and if you have a heavy lunch and then want to do Pilates, then it is better not to eat for 4 hours. Of course, if you eat an apple, for example, or some fruit an hour before class, it won’t hurt - that is, if you are hungry. But it is better to consume dairy products, as already said, two hours before. And more difficult to digest food - 4 hours before classes. We must remember that it is better to exercise when slightly hungry. After training, it is better to wait 30 minutes so that the euphoria of adrenaline subsides a little - then you will gain less weight. After half an hour you can eat easily. Flour, meat and fatty foods eaten immediately after exercise contribute to weight gain, so it is better if you are hungry and can’t bear it, eat yogurt after Pilates, drink sour milk or eat cheese, lean fish, and in the heat you can drink kvass.. .

I myself do Pilates at home, please write briefly how to warm up at home before the main part of the class. I'm having trouble with this.

Warm-up aims to warm up the muscles and prepare our body to perform the main set of exercises, which require good stretching and increased strength load. It is enough to warm up for no more than 7-10 minutes. This can be bending forward, stretching back while bending, lightly stretching the legs in a squat on one leg, while taking the other as far back as possible, turning to the sides with outstretched arms, etc. Focus on your well-being and desire to move, what your body tells you, where your muscles are stiff and your joints are numb, then you need to stretch it depending on your lifestyle and what kind of work you did before. The laws are flexible, just as the need to warm up is individual. The main thing is to achieve the effect of warming up the muscles and being filled with vigor if you perform the Pilates complex after sleep.

What music is best to practice to? If possible, examples of compositions.

For warming up, increasing the elasticity of muscles and ligaments and warming up before a set of exercises: “On the Beautiful Blue Danube” and “Tales of the Vienna Woods” by Johann Strauss Jr. It is better to start a set of exercises with the composition “Norwegian Dance No. 2” by Edvard Grieg. For exercises like “Roll Up, Roll Down,” “Danube Waves” by Iosif Ivanovich is well suited. Also suitable for exercises are: “Bolero” by Maurice Ravel, “Trick Truck Polka” by Johann Strauss, “Military March” by Franz Schubert. To the music of “Spring Voices” by Johann Strauss, you will perform exercises with ease; it does not tire you, but creates the necessary muscle tension. While listening to the Overture to the opera “Carmen” by Georges Bizet, it is better to perform exercises that require great physical effort from you, for example, strengthening the abs, etc. It is better to complete the set of exercises with a cancan from the operetta “Orpheus in Hell” by Jacques Offenbach. The music “Peter and the Wolf” by Sergei Sergeevich Prokofiev helps when you are already tired of exercises. The last melody invigorates and strengthens patience, gives endurance and increases physical endurance. She also better finish her gymnastics. I named it from the classics.

I think that it will be easier for you to choose modern melodies, since they are rhythmic and aimed at emotional perception, there are many of them and they are easy to hear, although they sometimes quickly tire. As an example of songs suitable for physical exercise, we can name the famous Beatles tunes - “Love Me Do” and “I Want To Hold Your Hand”.

The Pilates trainer at our club has changed. The first trainer said that during exercises you need to keep your legs a little turned out (from the hip, ballet style), but the new one says keep them straight. I'm already used to the first coach. Which one is right?

This debate reminds me of the debate about how to walk correctly: people walk as best they can and as best they can. But the first-grader girl was taught choreography and she walked like a ballerina, and a friend remarked: “How do you walk like that? Wrong!" The girl felt a little ashamed that she was not like everyone else. But she could become a ballet star!

You can’t blame either one or another trainer who teaches you Pilates, they just have different schools. The current coach teaches you the simplest way - she was not brought up in a ballet school like Ilze Liepa, who, by the way, also teaches Pilates classes. I prefer to stick and follow the first teacher, plus it's beautiful. But straining the atmosphere in class can sometimes lead to not entirely pleasant consequences...

So, whether to advise you to retrain or find another trainer is your choice.

Is it possible to combine Pilates classes with light weights? I'm about 10 kg overweight. Is it possible to then switch from 8 kg weights to 16 kg? I'm working out and my joints are cracking.

Of course, you can combine Pilates with other types of physical activity as you like. I think it won’t do any harm, Pilates gymnastics is democratic. But, it seems to me that lifting weights will not only not contribute to weight loss, but will add muscle mass, and due to this, weight can increase. In my opinion, it is better to engage in active sports such as running, race walking, cross-country skiing, aerobics, dancing, etc. to lose weight. If you say that your joints are cracking, then an even greater load, the weight of weights, will not eliminate this, but on the contrary, it may worsen it.

How to lose weight by doing Pilates?

You need to practice every day in the morning or evening. Rhythm not only gives you good physical shape, but daily exercise helps maintain a stable weight. Before classes 2 hours and after classes for an hour, try not to eat anything. If you exercise in the morning, do it on an empty stomach. And if you study in the evening, then it is advisable not to eat after class until the morning. Before exercising, it is good to take a cool shower; you should exercise in a ventilated room - this enhances breathing and blood circulation and, therefore, burns excess subcutaneous fat. After exercise, if you exercise in the morning, an hour later, have breakfast with unsweetened yogurt, sour milk, cottage cheese or fruit - they least contribute to the deposition of excess fat and contribute to better functioning of the digestive tract.

I am a nursing mother. Is it possible to lose excess weight by doing Pilates, or is some kind of diet necessary?

Your weight can gradually decrease even without Pilates exercises if you work for your child throughout the day, and not just doing physical exercise. Usually, young mothers lose weight already in the first year of raising a child because it is a big burden for both the child and the mother. Many mothers cannot afford to diet when they have infants because it affects the baby's health through breastfeeding.

What callanetics exercises can be performed at different stages of pregnancy?

Callanetics classes require a lot of workload and it is usually said that it should be carried out until extreme fatigue, which is highly undesirable during pregnancy!

Text: Olga Kim

Pilates is a special type of fitness. It is also called “slow aerobics” or “aerobics for the lazy”. What is unique about Pilates? And how does Pilates help you lose weight?

Pilates as a means of losing weight

Pilates is a special type of fitness, the movements in which are smooth, slow, with a special breathing system and concentration of attention on the body. Pilates helps you lose weight gradually, so you shouldn’t count on quick results.

In the context of weight loss, Pilates plays one of the important roles, since only 10 minutes of Pilates a day contributes to weight loss. Although everything is not that simple, and even the most diligent Pilates classes will not be enough to achieve results. You need to change your diet, give up foods that can damage your figure and include healthier and healthier foods.

The Pilates technique is quite simple, but despite this, the process of losing weight when doing such fitness is actively developing. The fact is that Pilates exercises are aimed at developing areas such as the abs, hips and chest; these are the parts of the body that are problem areas for many women. Often the distinctive features of Pilates can be seen in popular complexes. But Pilates helps you lose weight not only with a special type of exercise; their smoothness and slowness plays an important role in these exercises. Only amateurs claim that “slow” types of gymnastics, such as yoga and Pilates, do not help you lose weight. It is true that in one session you lose much less weight than with aerobics or any other sport. Pilates is not aimed at rapid weight loss; everything in it, as well as in its movements, should be gradual. Lose weight slowly and for the benefit of your body.

Pilates: what exercises should you do to lose weight?

As already mentioned, Pilates exercises focus on problem areas, but it does not bypass other parts of the body, because in the Pilates system there are more than 500 different exercises for all muscle groups. Only a trainer can tell you the set of exercises that are right for you; he will take into account your physical capabilities, problem areas and contraindications (if any).

Here are a number of Pilates exercises for weight loss:

exercise 1: stand straight, arms along the body; start leaning forward, while trying to touch the floor, but without bending your knees; then, in this position, take 2-3 steps forward with your hands and stay in this position for 15 seconds, then lower your buttocks to the floor, raise your head and bend your back, also stay in this position for 15 seconds; then we repeat everything in reverse order and do this exercise 20-25 times;

exercise 2: lie on your side, tighten your abs, begin to twist your upper leg in a circle, while keeping your knee straight, then change legs and do this exercise for a minute with each leg;

exercise 3: lie on the floor, arms parallel to the floor, tighten your abs and, leaning only on your buttocks, raise your legs and upper body, do this exercise 10-15 times;

exercise 4: get on all fours, keep your head straight, raise your left arm and then your left leg, fix this position, return to the starting position and change arms and legs;

exercise 5: lie with your stomach to the floor, tighten your abs, head forward; lift your legs and arms and make waving movements parallel to the floor, do this exercise for 45 seconds and repeat 2-3 times.

Pilates is just one of the subtypes of gymnastics that helps you lose weight. If you want to get rid of excess weight in problem areas, do not forget about the entire body as a whole. Do exercises for all muscle groups, with greater emphasis on the abs, buttocks and legs. In the case of the latter, by the way, an integrated approach to the issue is effective

It is unlikely that Joseph Pilates, who developed his own health system at the beginning of the last century, counted on its durability. Nevertheless, today Pilates is one of the most popular health practices. This is explained not only by the fantastic form (or rather, forms) of its main adherents, among whom are the famous American actress Jennifer Aniston (who has a luxurious figure in contrast to her forty-something years) or our Vera Brezhneva, who again fluttered onto the stage almost from the maternity ward.

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Pilates is one of the most popular fitness trends. The exercise system is designed in such a way that it is almost impossible to get injured, of course, if you know when to stop.

At the beginning of the 20th century, the German-American sports specialist Joseph Pilates, who was a very sick child constantly suffering from asthma, overcame his illness through physical exercise and became a professional athlete. Already in adulthood, he developed a system of exercises that consistently affects all muscle groups. And if you are interested in Pilates, then do not neglect these five tips that will help you tighten your figure, develop flexibility and lose a few extra pounds.

1. Frequency

As in any business, to achieve results, the correct frequency is important. Doing Pilates once a week will definitely not improve your physical condition, because your muscles will not be able to get used to the load. For a visible effect, exercise at least 2-3 times a week for an hour, and the inventor of the system recommended hourly exercise at least 4-5 times a week.

2. Warming up the muscles

Before starting the intensive, you need to thoroughly warm up your body with the help of special exercises that the trainer will recommend, be it an online or real-time class. This is especially important for beginners, because the body will initially react painfully to any load. Proper heating will reduce soreness.

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3. Maintain your posture

Throughout the entire session, it is important to maintain correct posture: shoulders back, head raised, stomach pulled in, gluteal muscles tucked (if we are talking about the starting position). When performing exercises while lying on your back, do not relax.

You need to ensure that your stomach is tense at all times and your lower back is pressed to the floor. If you keep your body tense all the time, you will have a better chance of getting perfect abs. Otherwise, the entire load will be placed on the lower back, which will then “thank” you with pain in the lower spine.

4. Correct breathing

Proper breathing is an integral part of training. You yourself will never guess how to breathe correctly while performing a certain set of exercises, so listen carefully to the instructor.

5. Stretching

The correct end to the workout is the stretching exercises that you have already done after warming up: this will help avoid excessive muscle tension and contribute to the formation of a harmonious figure.

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Remember that when practicing Pilates, it is not the quantity of exercises that is important, but the quality of their implementation. “Participation, not victory” is the main principle for this type of physical activity. At first, you are unlikely to be able to complete all the exercises in full, but you remember that patience and work will grind everything down. So breathe correctly, straighten your back and move forward to your ideal body!

Many of the studies cited show enormous benefits. Therefore, if you have not yet discovered it for yourself, then we are coming to you! Today we’ll tell you why Pilats is so beneficial and why every woman should try it.

Grade

You can make your body slim without excessive puffing in the gym. Pilates will help with this - gymnastics, which is based on smooth and controlled movements. It was developed at the beginning of the 20th century by the American Joseph Pilates. Below are the top reasons why you should take up Pilates as soon as possible.

1. Pilates is good for tightening muscles.

Unlike traditional strength exercises, where each muscle is pumped separately from the others, Pilates uses all the major muscles of the core. This allows you to achieve significant results within a short time after starting training. It has been proven that after 36 weeks of training, women are 21% larger than those who trained in the gym.

2. Pilates relieves back pain

In Pilates there are special ones for the spine that help solve several problems at once - strengthen the back muscles, make them more elastic, and thus restore lost flexibility to the back. This, in turn, relieves stress on the spine, relieving back pain.

3. Pilates relieves joint pain

Initially, Pilates was developed to restore the musculoskeletal system after injuries and various diseases, and now professional athletes and everyone who wants to practice Pilates. It has been proven that after just a few Pilates sessions, joint pain is significantly reduced, and for some, it disappears altogether.

4. Pilates teaches you to concentrate

When doing Pilates, you must simultaneously concentrate on 1) your breathing, 2) your technique, and 3) how well the first and second points work together. You simply won’t have time to think about work, your boyfriend, or any of your problems during class. Just you and your body.

5. Pilates improves athletic performance

Thanks to Pilates, you will learn to focus your attention on the work of each abdominal muscle. And thanks to toned abdominal muscles, you will be able to do various exercises and engage in different types of fitness. And even you will be able to handle it!

6. Pilates makes you more flexible

According to a study conducted by Brazilian scientists, a woman who did Pilates became 19.1% more flexible after just 20 lessons. Therefore, if you want to not only relax, relieve muscle tension, but also become more flexible, run Pilates!