Benefits of the Pilates Method for Your Well-Being
Published: 2007-01-28Pilates is an exercise technique that was developed by Joseph Pilates in the 1920s. It is a technique based on soft and effective movements that allow anything from correcting bad postures to achieve a greater corporal flexibility.
Stylizes the Figure
One of the benefits of practicing Pilates is the ability to improve the posture, and to carry a correct corporal alignment, which grants a slender figure. It also helps to tone up the abs and buttocks.
Protects the Back
Pilates is the ideal technique to treat the cervical back problems, since it works the muscles to a deeper level of the abdominal zone fortifying the column and eliminating chronic pains.
Agile and Rejuvenates
It increases the elasticity, agility and sensation of control over the body. Fortifies muscles, articulations and bones. It provides grace and naturalness to the movements.
Reduces the Tension
Relaxes the body and mind, alleviates stress problems by reducing tension and fatigue. It also improves the quality of your sleep.
Pilates is a technique that grants a very big importance to the corporal conscience and its union to the mind. It’s not only about improving the physical condition, but also the health in an integral way. The Pilates Method is much more than a set of exercises: it is a way of thinking and a life style.
The Pilates technique proposes a total corporal reeducation, since it works from the deepest musculature, and in which the body and mind takes part. The objective is to achieve muscular equilibrium, reinforcing the weak muscles and prolonging the shorten ones. The physical work is synchronized with the breathing, through which the fluidity of the movement and abdominal control is obtained.
One of the main objective of the method is to fortify the center of the body: abs, lumbar, hip muscles and buttocks. Because in this way it is possible to reinforce and tone up the body at the same time, obtaining a total equilibrium. Besides, these muscles are responsible for holding up the spine, internal organs and posture.
As always, before starting any exercising program, it is recommended to talk to a doctor to make sure it is the right type of exercise for you, especially if you're generally inactive or have health problems.
Pilates Workouts
Joseph Pilates developed hundreds of different exercises, including many that require a specialized exercise machine.
Here are a few examples of basic exercises:
Rolling ball: Sit on the mat with your knees bent and your arms locked underneath your knees. Roll back slightly until you're balanced on your tailbone, keeping your arms locked under your knees. Tuck in your chin, exhale, and slowly roll back onto your shoulder blades and neck. Inhale and use the muscles in your torso to return slowly to the starting position. Try to do this six times.
Straight leg stretch: While lying flat on your back with your arms at your sides, raise your head and shoulders off the mat while alternately stretching your legs, exhaling during each stretch.
Swimmer: Lie on your stomach with your arms out in front of you. Tighten the muscles in your abdomen as you alternately lift one arm and the opposite leg. Try to keep your arms and legs straight. Gradually increase the pace to a flutter kick, and continue to breathe and relax in the neck and shoulder area. Continue for eight to 10 deep breaths.
Single leg circle: While lying on your back, raise your right leg straight up and slowly trace three to five giant circles with your heel. Be sure to keep your back flat on the floor. Repeat with your left leg.
The Pilates Method is based on low impact movements, in which jumping is not necessary. Therefore, there is no risk in injuring the spine nor the articulations. Also, it does not require a hard training - two sessions of Pilates per week is more than enough to notice its benefits.