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Pilates: exercise. Gymnastics Pilates - Exercises for Beginners It is advisable to exclude from your diet

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

I find Pilates to be an excellent gymnastics. Not only does it help you focus your thoughts and "center" your body, but it is also ideal for more specific situations. As a dancer, Pilates helps me to become stronger, slimmer, more flexible, as a singer - to maintain my posture and breathe correctly, and even if I get injured and cannot exercise at full strength, Pilates helps me keep fit during the recovery period. I am an avid Pilates fan and really appreciate the benefits it brings!

Bonnie Langford

Exercises for warm-up, posture and relaxation

Exercise 1 - Stance

Will help learn to stand free and balanced.

People who are slender, with good posture look 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, illness and injury, worldview and mood, mechanical stress on the body in the workplace and poor diet all affect posture. It is these behavioral habits that have the greatest negative impact on her, and with the proper self-awareness, we are able to control them.

When doing the exercises, we will work on all the muscles that are responsible for posture. with particular attention to some of the key muscles.

Do not overdo it - there is no benefit in exerting too much stress. 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, the abdominal muscles must be used 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 not possible - it requires agility. Think of the willow and the oak — everyone knows which of these trees can withstand a storm better.

Where to begin

1. Stand in front of a mirror, if possible. Feet should be parallel to each other, hip-width apart.

2. The body weight should be exactly balanced at 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 belly below the navel towards the spine.

6. Imagine that a small weight is attached to your tailbone to help pull your spine down. You don't need to pull it forward or backward - 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 your shoulder joints back - your arms should be down, free. They will naturally lean forward a little - do not force them back.

10. Relax your neck so that it can lengthen.

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

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

Exercise 2 - Twisting against a wall

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

With its wonderful anti-aging effect, this exercise can be performed in almost any setting.- there would be a wall!

Crunches are especially helpful if you have 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.

You can also do this exercise while sitting in a straight-backed chair.

"Twist and twist 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. In the opposite motion, direct the tailbone down, expand the pelvis and press one vertebra after the other against the wall.

Keep your feet parallel.

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

Remember to constantly pull your belly button up to your spine.

Starting position:

Stand about 45 cm from the wall, keeping your feet parallel and at a distance equal to the thickness of your thigh. Lean against the wall with your knees bent - from the side you look like you are sitting on a high stool. Do not try to lean your head against the wall.

Performance:

1. Inhale, preparing to move, and stretch out along the entire spine.

2. Beginning to exhale, gently pull your navel towards your spine - this will bring your waist closer to the wall (although if you have large buttocks, you may not feel this).

3. As you continue to exhale, allow your chin to drop down, relaxing your head and neck (this makes your forehead feel heavy).

4. Slowly begin to twist forward, lifting the spine from the wall. The arms and hands are relaxed. The head and neck also remain relaxed, and the buttocks are still pressed against the wall. Continue driving for as long as you feel comfortable, but in the long run you should reach the floor. If this is more comfortable, you can bend your knees more.

5. Having reached the bottom point, inhale.

6. As you exhale, pull your navel toward your spine and rotate your pelvis so that your pubic bone is toward your chin. Slowly turning upward, vertebra by vertebra, put your back against the wall.

7. Do not forget to exhale while moving the spine.

Exercise 3 - Sliding on a Wall

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 done anywhere, even in the most confined spaces.

Maintaining the correct angle of the pelvis in relation to the spine is essential to achieving good posture. This is a great opportunity to learn to stretch the base of your spine without tilting your pelvis too far forward or backward.

Remember that you are aiming for a neutral position in which the back, supported by strong abdominal muscles, maintains a 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 maintain the strength of these muscles in order to be able to squat easily when lifting heavy

Basic moments:

Do not slide too low down (buttocks should not drop below knee level).

Make sure that your knees move directly above your feet, not between them. Keep your feet parallel - don't let them swing inward.

Do not lift your heels off the floor.

Do not pull your tailbone off the wall. items!

Starting position:

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

Lean your back against the wall. Don't throw your head back. Stand in a comfortable position.

Before you start moving, notice to yourself where the back touches the wall.

Performance:

1. Take a breath.

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 hips are almost parallel to the floor - don't go any lower! You should notice how your back is lengthening. Keep your heels on the floor! Do not tear your tailbone from the wall - let it "go away" from you more and more.

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

Repeat 8 times.

After breaking away from the wall, stand a few moments, imagining that the wall is still supporting you.

Exercise 4 - Relaxation Position

The purpose of the exercise increase the feeling of your body; relax the lower back, thereby lengthening the spine; stretch your neck and relax your upper back, allowing it to expand; relax any areas of the body where tension may be present.

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 point for many of the following exercises. At first, by simply stretching out on the floor, you probably made the following observations about your body:

Having taken the required position, you probably feel much more comfortable - especially in the back area. This position allows the back to stretch and regain its natural length, eliminating the effects of gravity and poor posture, which, when combined, 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 leads to the fact that these curves become excessive, and the spine is weakest and most susceptible to injury in these places.

Lie on the floor with your legs extended. Hands lie along the torso, 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 kind of imprint will your body leave?

Now bend your knees one at a time, placing your feet flat on the floor about one hip-width apart.

Place a small firm 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 be neither up nor down (see photo above). Place your hands on your stomach with your elbows wide apart.

Performance:

1. Let the floor support you. Pay attention to which parts of your body are touching the floor now.

2. Relax your feet, extend your toes.

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

4. Relax, "open" the hip joints.

5. Feel the lower back; soften the front of your pelvis so that your 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 - your shoulders seem to flow into the floor.

7. The neck is naturally extended.

8. Do not clench your jaw. Allow your tongue to expand at the base and snuggle into the bottom of your mouth.

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

Exercise 5 - Correct Breathing

Target: master lateral, or chest, breathing, which involves full use of the lungs and 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 breathing process. As you inhale, the diaphragm drops and the chest opens and expands, allowing the lungs to draw in air like a pump. As you exhale, the diaphragm rises and the ribcage closes, helping to squeeze air out of the lungs.

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

However, here we have to warn you: deliberately relaxing the abdominal muscles, which, unfortunately, is interpreted by most people as deep breathing, while exercising is counterproductive. By allowing your lower abdominal muscles to stretch as you inhale, you leave your lower back unprotected and vulnerable.

Our goal is to provide the lungs with maximum space. so that they, expanding, move apart the upper part of the body, fill the side and back of the chest.

To ensure full breathing, it is equally important to stretch 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:

Do not inhale forcefully; inhalation should be natural.

There is a risk of "over-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 excess of good things!

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

Take the relaxation position described in Exercise 4. Place your hands 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. At the same time, the fingers should move apart.

2. When you exhale, the ribs close, the upper part of the body "deflates", the chest becomes soft, the tension between the shoulder blades "flows" to the floor.

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

4. Do not inhale forcefully, as after exhaling sufficiently completely, 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 muscles, to protect the lumbar spine; learn to stretch the lumbar spine and find a neutral relationship between the pelvis and spine.

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

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

Instructions for pulling the navel towards the spine are always accompanied by instructions for stretching the spine. These two procedures are interconnected, since the support from a powerful center in lengthening the spine cannot be overemphasized. It is very important not to pull the pelvis too tight or lift it off the floor. Do not bend your spine down or tense your thigh muscles.

When your limbs begin to move, your abdominal muscles will have to work a little harder. Note that during more strenuous movements, especially when your legs are raised, you will need to keep your abdominal muscles tucked back and inward to keep your spine from arcing to the mat and preventing 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 train your muscles to contract just enough to get the job done.

Basic moments:

Do not overextend your abdominal muscles - pull in your stomach a little and hold it in this position.

The tailbone should always remain pressed to the floor. Don't tighten your pelvis.

While stretching your arms and legs, try not to arch your back.

Lie on your back with your knees bent; the feet are one thigh-width apart and parallel to each other. Hands on 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 page 21). You need to turn the pelvis slightly towards the navel ("north"), and then towards the pubic bone ("south").

2. Find a neutral horizontal position between these extremes.

3. While maintaining this neutral position, inhale.

4. As you exhale, relax your pelvic region, allowing your stomach to fall back toward your spine. Imagine that you are lying in a hammock. Keep your abdominal muscles in this taut position. At the same time, feel the lumbar spine stretch.

5. Breathe in and relax.

Repeat 5 times.

Execution 2:

2. Beginning to exhale, draw in your abdomen, thinking about how its muscles tighten the lower torso like a corset. Extend the tailbone, "moving away" from you, but leaving it pressed to the floor.

3. Continuing to exhale, extend 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 toes to toes. Don't let your back arch upwards - try to still pull your navel towards your spine.

5. Inhale, returning the arm and leg to the starting position.

6. Repeat the exercise with your 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 loosen it; learn to work with the foot, keeping the body tightly chained to the floor and motionless; when performing leg rotations - the same as above, plus the development of the thigh muscles.

A healthy joint is a joint that is free, well lubricated, mobile, and able to move easily throughout its natural range. A joint that remains motionless for a long time may begin to "stick". These two exercises are designed to prevent this seizure.

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

Exercise on the rotation of the leg will allow you to "open" this joint, release it and provide complete freedom of movement.

To prevent the body from swinging 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 still.

Watch your neck - don't let it bend; it should remain stretched and relaxed.

Keep your shoulders relaxed.

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

Breathe normally as you do both exercises.

Keep your tailbone pressed to the floor throughout the exercise.

You will need a regular scarf.

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

Performance:

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

2. Keeping the pelvis still with the help of the abdominal muscles, not allowing it to turn from side to side, slowly and gently rotate the bent leg. Make five turns clockwise, then five counterclockwise. As you do this, imagine how the femur is being released from the hip joint. Help your leg with a scarf (and hands). Breathing should be normal while moving the leg.

Repeat the exercise for the other leg.

Once you have learned to keep your pelvis stationary as you rotate your knees, try the following exercise.

Starting position: Same as for knee rotations, but no scarf needed this time.

Performance:

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

2. Keeping the pelvis motionless and without 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 the advanced version of the exercise.

Repeat for the other leg.

Exercise 8 - Warm up the hamstrings

Target: stretching the popliteal muscles while the body is still and without creating tension in any other parts of the body.

The popliteal muscle group consists of three muscles that flex and extend the leg at the knee joint. We spend too much time sitting, and the hamstrings are not naturally recharged as a result.

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

Forward bends are most often recommended for stretching the hamstrings. However, sloppy bends with straight legs can put too much pressure on the lower back and knees, with disastrous consequences. It is much better to stretch your knee muscles little by little and often, gradually loosen them up, rather than stretching them by force. Is it possible to untie the knot if you pull the ends of the rope with all your strength?

Why stretch the hamstrings? Short and tight hamstrings can have a negative effect on your 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 your risk of injury to your lumbar spine during daily forward bends and sports.

Basic moments:

While straightening your leg, do not allow your pelvis to twist - pulling the navel towards the spine will help you with this. Do not forget about the north-south, west-east balance.

Do not lift your tailbone off the floor when you stretch your leg.

Watch your neck - when you stretch the hamstrings, it will often shorten and bend. If this happens, place a small hard pillow under your head. Keep your neck and chest relaxed and your elbows apart.

Do not strain your leg by stretching it as much as possible.

Accessories: Scarf.

Starting position:

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

Bring one leg bent at the knee toward your chest. Wrap the scarf around the sole, holding it with the bottom grip, palms facing you.

Performance:

1. Inhale as you prepare to move.

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

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

4. Breathe normally. Keep your leg up until a count of ten.

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

Repeat 5 times for each leg.

Exercise 9 - Thigh Pull

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

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

Excessive iliopsoas stiffness has far-reaching consequences for the entire body. Indeed, this muscle connects the lower part of the spine to the femur, and if it is too short, which is often the case, it leads to dislocation 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 cannot stretch your leg on the floor without arching your back, this is a good indication of iliopsoas stiffness, although it should be borne in mind that this may be due to too large buttocks!

As you pull your thigh toward your chest, visualize the tip of the thigh bone dropping into the groove of the hip joint. This will help avoid overloading the iliopsoas muscle. Trying to stabilize the pelvis and substituting for the deep muscles that must do this work, the iliopsoas muscle quickly becomes overworked, so you need to learn how to relax it, freeing it from this task.

Basic moments:

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

Watch your neck - don't let it shorten or strain; she should be relaxed.

Resist the temptation to combine the knee bend and the leg extension. Follow the instructions exactly - they are designed to help you get the most out of this exercise.

Do not twist your pelvis.

Do not squeeze the tailbone, do not lift it off the floor.

Starting position:

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

Performance:

1. Take a preparatory breath.

2. As you exhale, pull your belly button towards your spine with your lower abdominal muscles and, keeping the feeling of a sunken belly, pull your right knee towards your chest, rotating the femur at the ball of the hip joint.

3. Inhale with your hands clasped on your right leg below the knee (or on the thigh below the knee if you have joint problems).

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

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

6. As you exhale, lower your right leg to the floor, keeping the feeling of a contracted abdomen.

Repeat alternating 5 times on each side.

Exercise 10 - Relaxing the Shoulders

Target: relieve tension in the upper body by warming up the arms and shoulders.

Take a moment from reading and think about how much tension is concentrated in your body. How do you keep this book? It is very likely that you grabbed onto it forcibly, hunched over your back. Legs crossed, feet bent?

It can be very difficult to learn how to relax precisely because we do not know exactly where the tension is concentrated. When you are able to locate this location, half the battle is already done. Then all that remains is to get rid of this tension. Shoulders are especially tense because we tend to slouch while working or driving.

We spend too much time hunched over and tense

Basic moments:

Do not swing your torso from side to side.

The movement should start exactly from the shoulder blade.

Don't put your elbow on the floor - just relax your raised arm.

Starting position:

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

Performance:

1. Inhaling, pull one hand up, letting the shoulder blade lift off the floor. Extend your entire arm, all the way down to your fingertips.

2. As you exhale, relax your arm 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 Helixes

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 highly sensitive to stress and tension. This is due to a phenomenon known as "Fright reflex"- a method given to us by nature to protect the head and, therefore, the brain. When a person is caught off guard, the muscles in the back of the neck contract, throwing the head back defensively.

Just notice how it happens the next time someone scares you. Modern stressful lifestyles doom 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 this tension.

Turn your head around its axis.

Sometimes neck problems are caused by abnormalities in the lower spine. For example, stiffness in the thoracic spine disturbs the balance of the cervical vertebrae. Likewise, neck pain can be a source of tension in the lower jaw.

Remember that the human body is a closed system - a violation in one part of it always affects others. Both of these exercises are aimed at relaxing the neck. It is extremely important that you do not put any force into the movement of your neck in any way - just allow it to rotate.

We are talking about an "elongated neck", but in fact it is quite difficult to maintain this position during the exercise. Most of us have a habit of arching our necks upward while working on other parts of the body. Therefore, throughout the book, we remind you: 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 a tingling sensation in your fingertips, it is very possible that a nerve is pinched. In this case, check with your doctor before resuming exercise.

While doing nasal spirals, move your entire head.

Starting position:

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

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

"Rotation of the neck"

Performance:

1. Turn your head gently to the left.

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

3. Return your head to its original position again and very slowly raise your chin, arching your neck, as if you want to see what is happening from behind.

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

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

"Nasal spirals"

Performance:

Close your eyes and, starting from the center of the 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 the opposite direction, returning to the center. Try to keep the movement smooth and “round” - no right angles or sharp movements! Repeat 3 times.

Exercise 12 - Spine Flexion

One of the most common causes of back pain is spinal stiffness.... Very often, several vertebrae "lock", closing together, and move not separately, but as a whole - you can feel this when trying to perform this exercise. If this happens to a 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 slightly before gravity and improper posture compress them again. During the day, they lose fluid and literally dry out. This effect increases with age.

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

Don't let your back arch upward. Squeeze your tailbone.

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

Remember to lift the vertebrae off the floor one at a time, separating them from each other.

Watch your neck - don't let it arch; it should remain elongated and relaxed.

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

Starting position:

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

Feet should be about one thigh-width apart and parallel to each other.

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

Performance:

1. Breathe in as you prepare.

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

3. Slowly and carefully lift only one base of the spine (tailbone) off the floor.

4. Inhale and then exhale, lowering the spine back to the floor and extending it.

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 to the chin, and the tailbone should be as far away as possible.

Do this exercise 5 times.

Breath:

Exhale while lifting your back.

Inhale with your back up.

Exhale as you slowly lower your spine.

Gordon Thomson "Pilates Body Control"

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

For a person of the current millennium, health care has become not just a norm of life, but a necessity dictated by environmental conditions, the development of new technologies and a high rhythm of life. It is worth relaxing a little and not paying due attention to your physical condition, as immunity immediately decreases, metabolism is disturbed, and extra pounds appear. These changes entail a number of diseases, the treatment of which can subsequently drag on for an indefinite period.

Today, all conditions have been created so that any person can take advantage of the opportunity to regularly engage in their physical improvement. A huge variety of special techniques for healing and losing weight allow you to do this with minimal financial and time costs. Each person can choose for himself the path to a healthy lifestyle, which is the most effective and comfortable for him. However, those complexes of physical activity that have passed many years of testing and have helped many people are more credible. The Pilates exercise system belongs to such systems.

Where did the Pilates system come from?

This system has become popular in our country relatively recently. And, like many other things, it gained its fame thanks to its demand from pop stars and other public celebrities. The lightning-fast spread of the system in the circles of people who are not indifferent to their health is explained by its effectiveness and focus on the exercises performed. Meanwhile, the system is over a hundred years old.

This set of exercises got its name in honor of the person who invented and developed it - Joseph Hubert Pilates.

In 1880, in a small German town located near Dusseldorf, a very weak and sickly boy was born. It is hard to imagine that determination, perseverance and attentiveness to his own body helped little Joseph to overcome such diseases as rheumatic fever, asthma and a whole "bunch" of other diseases. Already at the age of fourteen, thanks to his own system of exercises, young Pilates had excellent health, the body of an athlete and the appearance of a model.

When Joseph immigrated to the United States in 1926, his famous system found new admirers and adherents. It was from there, from America, that this method of training the body began its victorious march around the world. Despite some transformation and adaptation to modern reality, the Pilates system, today, still relies on the dogmas that were proposed by its author.

What is the Pilates system

Today, many people want to find out for themselves in more detail what Pilates is, what benefits the system brings and who can do this program. Like any set of physical exercises, the Pilates system is based on a certain load that a person experiences during physical education and sports. However, this complex has several significant differences from other systems, due to which Pilates has come to be considered unique.

First of all, since Pilates exercises are performed slowly, measuredly and smoothly, it is almost impossible to get injured during training. The main goal of the system is to teach you to feel your body, feel every muscle and every bone. As you master the technique, you will be able to learn how to manage not only your own well-being, but also independently "sculpt" yourself such a body that you have always dreamed of.

The system is based on exercises for the whole body that develop flexibility, mobility and strengthening the transverse and rectus abdominal muscles, which Joseph Pilates called "the frame of strength". The combination of correct breathing with smooth, focused movements allows you to gently and consistently strengthen muscles no muscle building... At the same time, those muscles that you did not even know about are included in the work during training.

A gentle and, at the same time, consistent, deep effect on the body, as a result, leads to amazing achievements if you follow the principles of the Pilates system:

• correct breathing
• conscious concentration
• constant monitoring of the "strength frame"
• smoothness and softness of movements
• concentration
• regular exercise

By practicing Pilates under the guidance of a competent trainer or simply at home, you can strengthen your body, lose weight and get rid of many diseases.

Why and who needs this exercise system

The Pilates exercise system can be confidently called one of the most effective and safe systems. The complex can be performed people of any gender and age, regardless of their physical fitness.

In addition to the general improvement of the body, Pilates can solve such health problems as: headache, spinal injuries, osteoparosis, osteoarthritis, back pain, stress, etc. In addition, doctors around the world actively use this system during the recovery period of patients who have undergone injury.

Pilates for weight loss is in great demand.

Using a special complex, you can purposefully adjust the figure, getting rid of extra pounds in the right places. Moreover, women who are preparing to become mothers can absolutely fearlessly engage in this technique both during pregnancy, strengthening the muscles of the abdomen, pelvis and lower back, and in the postpartum period in order to quickly return their former harmony and beauty.

Practicing the Pilates system of exercises, many people, after a while, notice a surge of strength, a general rejuvenation of the body and the absence of negative emotions. It should be noted that the system helps to improve the functioning of the brain and helps to develop intuition, logical thinking, memory, etc. souls.

What is the advantage over other systems

Many sets of exercises are based on the physical activity of the body. The Pilates system is also no exception and you will have to make some effort to practice. Nevertheless, there is a main difference that transfers this system from the category of mechanical impact on the body, into the category of purposeful training of the body.

The point is that Pilates demonstrates A complex approach simultaneously to the entire body, and not to a single muscle group. You do not train your back, abs or legs separately, you train it all in a single complex.

The loads are distributed in such a way that the maximum amount of muscle mass is worked out at the same time. In addition, in addition to simply performing exercises automatically, as, for example, training on simulators, all movements in Pilates harmoniously complement each other and require focus and concentration. A person who practices this system feels his body very well and consciously directs the necessary energy to restore the body or to get rid of unnecessary fat deposits in problem areas.

Like any new business that a person starts to do for the first time, the Pilates exercise system for beginners should start with a general introduction and introductory lessons. To do this, you should use the services of a professional trainer or instructor. However, thanks to the Internet, today it is not at all necessary to visit a training room to master a popular complex. If you wish, you can do Pilates at home, not only by reading the sequence and technique of the exercises, but also by watching videos and photos.

Nevertheless, Pilates is considered to be a complex complex in terms of technique. In order not to undermine all your efforts, try to stick to basic rules, which are relevant, first of all, for beginners:

• be careful about breathing while exercising - breathe your chest, trying to open the ribs wider when inhaling and contract the muscles as much as possible when exhaling
• constantly control the press- keep him in suspense throughout the entire lesson, drawing energy and spreading it to the entire body, all movements should come exactly from the press
• follow the recommendations as closely as possible and take the right position- an uncomfortable or incorrect posture may not only be of no benefit, but also harm the body
• shoulders, during most of the exercises, should be omitted- this is of great importance for setting correct breathing, since when the shoulders are lowered, the chest opens wider
• keep your head straight without throwing it back or pressing your chin to your chest - when doing exercises on the floor or standing on all fours, this allows you to use muscle groups that are difficult to work out under normal conditions
• try to stretch your spine throughout all the exercises - you increase the distance between the vertebral discs, making your body more flexible and mobile

There are a number of other tips a Pilates coach can give you. It is enough to attend two or three workouts in order to understand the basic rules for yourself and to be able to perform Pilates exercises at home in the future, without the constant supervision of an instructor.

Slimming Pilates Exercises

This system involves the use of three types of exercises: exercises on the floor, exercises on simulators and exercises on the floor with the use of special equipment.

You need to train barefoot, picking up comfortable sportswear that will not constrain the body and cause discomfort.

For practice, you will need a small rug and some room for movement.

If you wish, you can turn on quiet calm music, allowing you to tune in to work.

Exercise "Boat"

Sit on the floor with your knees bent and your arms around your hips. At the same time, the feet should be completely on the floor, the feet should be hip-width apart.

Stretch the crown of your head up, straightening your back. Lift your feet off the floor and lift your ankles parallel to the floor. Freeze for a few seconds in this position, controlling your breathing. Take a deep breath, while exhaling, draw in your stomach, slightly rounding the spine.

The next time you inhale, straighten your back, repeating the breathing exercise from the beginning.

Exercise "Cancan"

Sitting on the floor, bend your knees, rest on your forearms, placing your elbows under your shoulders. At the same time, the toes of the legs should touch the floor slightly, and the legs should be tightly compressed.

Pull in your stomach, take a deep, full breath, and at the same time roll your knees to the right side. As you exhale, straighten your knees, lifting them diagonally to the body. The next breath is accompanied by the return of the body to its original position.

Exhale and perform a similar set of movements directed to the left side.

Alternating exercise and controlling your breathing, do several repetitions.

Exercise "Criss-cross"

Lying on your back, bend and raise your legs so that your ankles are parallel to the floor. The elbows should be spread apart, the arms behind the head.

Pressing your back firmly against the floor, draw in your stomach. While inhaling, tear off your head, neck, shoulder blades from the floor. As you exhale, straighten your right leg (it will turn out at an angle of 45 degrees to the floor) and, without bending in the lower back, turn your whole body to the left side. On the next breath, return the body to its original position without lowering the shoulder blades.

On the next breath, perform a similar movement in the opposite direction.

Exercise "Plank Pose"

Standing on all fours, rest on your forearms, with your elbows under your shoulders and your knees on the hip line.

Straightening and pulling back, put both legs on the toe consistently. The feet should be pressed together. Straightening your body from crown to heels, take the Plank Pose, forming a straight line.

Take a deep breath. Exhaling, raise your hips and lower your head into dolphin pose. On the next breath, return your body to its original position.

Exercise "Swing the leg"

The exercise is performed on the floor. Standing on all fours, straighten your arms and place your wrists directly under your shoulder joints. The legs should be in line with the hips.

Beginning the exercise, smoothly straighten, pull back and place both legs on the toe consistently, leaning and maintaining balance on the toes. At the same time, the feet must be kept together. With your hips lowered, you need to form a straight line, straightening from crown to heels.

On inhalation, the leg is raised, on the exhale, it is lowered. Sequentially alternating the right and left legs, the exercise is repeated several times.

Exercise "Mermaid"

With your knees bent, sit comfortably on your right thigh. With your right hand, rest on the floor, straightening your elbow and placing your hand from the body at a distance of no more than 15 cm.Place your left hand, palm up, on your left knee.

As you inhale, push off with your right hand and lift your hips. In this case, the left hand should be extended up. Your posture should resemble the letter "T". Exhaling smoothly, take the starting position.

On the next breath, repeat the exercise, changing sides. Perform the exercise alternately, first in one direction, then in the other.

Modern Fitness centers offer a huge number of all kinds of 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.

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

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

1. Press.
2. Rectus muscles.
3. Oblique muscles.
4. Deep muscles.

The inventor of the exercise calls it a strength frame, which fixes the entire musculoskeletal system and many internal organs in the correct position. However, gymnastics allows you to work out the entire 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 it can be practiced at any age and condition. This is especially important during pregnancy and after serious injuries to the spine.

Of course, if you are just starting out with Pilates gymnastics for the spine, then it is advisable to start the exercises under the guidance of an experienced instructor. But the complex is so good that you can do it yourself. In reality, there is nothing difficult in the exercises.

So, the execution rules:

1. Be sure to monitor 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, release all the air.
2. Pay attention to your body position. It must be correct. That is, the shoulders are straight, the abs and 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 in 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 problems in the spine.

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.

Expert opinion

Over time, pain and crunching in the back and joints can lead to dire consequences - local or complete limitation of movements in the joint and spine, up to disability. People, taught by bitter experience, use a natural remedy to cure joints, which is recommended by the orthopedist Bubnovsky ... Read more »

Therefore, first you can familiarize yourself with Pilates gymnastics for beginners:

1. Exercise "Plank": starting position lying on your stomach. In this case, the emphasis should fall on the forearms. Be sure to tighten all your muscles and hold out for a few seconds. Subsequently, you can keep the bar as long as you can.
2. "Boat". For this exercise, sit on the floor and bend your knees. The feet are on the floor, and the hands are wrapped around the lower limbs under the knee. Next, you need to pull the top of your head as high as possible, while stretching your back. The ankles should be lifted 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 the PI.
   
   
3. "Mermaid". IP: sit on the right thigh with legs bent at the knees. The right hand should be about 15 cm from the whole body. It is with this 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 are lifted up. And the left hand should also lift up vertically.
4. Exercise "Pendulum". IP: lying on your left side, swing your right leg. Watch your toe: it should be tight. The thigh muscles should feel tension. Do the same 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, palms up. The back is as straight as possible, the shoulders are straightened, and the chest is up. Straining the press, bring the tailbone back and slowly, lower the body down. Thus, your body will be 45 degrees relative to the floor. Simultaneously with lowering the body, bend your arms at the elbow, clench your fists and bring them closer to your face. Hold this position for a few minutes.
6. Now you need to sit on the floor with your legs extended and grab the ball. At the same time, hands must be extended in front of you to chest level. Do not forget: the back is straight, the shoulders are straight. Strongly but slowly tighten the muscles of the buttocks and directly the press, and then, slowly, lower the body to the floor so that the lower back is in contact with the surface. To get up, you need to bring your chin to your chest and slowly rise.
7. While in the supine position, 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 with your palms. But now it is necessary to raise your shoulders upwards, straighten your legs and arms with synchronous movements. Be sure to stay in this position.

Spine exercises

Gymnastics Pilates for the spine is especially important, because huge loads fall on it not only during the day, but also at night.

So, you can do the following:

1. Stand straight and lean forward smoothly. But this should not be done in the usual way (as in school for physical education), but in a completely different way. First, 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 weight. During the exercise, you can feel each vertebra.
2. It is very useful to twist the body while lying on the back. Just as smoothly, you need to raise your head and pull your hands to your feet.

In order to make it clearer for you how to perform the exercises, you can view several complexes from the video selection:

A little about secrets

Have you ever experienced persistent back and joint pain? Judging by the fact that you are reading this article, you are already personally familiar with osteochondrosis, arthrosis and arthritis. Surely you have tried a bunch of medicines, creams, ointments, injections, doctors and, apparently, none of the above has helped you ... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, as they will lose customers! Nevertheless, for thousands of years, Chinese medicine has known the recipe for getting rid of these diseases, and it is simple and straightforward. Read more »

Pilates is a new direction that combines elements of fitness, gymnastics and yoga. The founder of the method is Josef Pilates, a physiotherapist from Germany. Exercise helps to strengthen the muscles of the body and 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 tonic effect, regular training makes a person flexible, plastic, enduring.

Pilates features

The universal exercise system 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 done correctly, even small muscles are involved.

Smooth, gentle movements make Pilates the least traumatic sport.

Each program is designed to target all muscle groups.

Pilates is an effective type of workout that helps, get rid of cellulite, make the body slim and beautiful.

Pilates video lesson for beginners

Exercises for beginners at home

Weaving



The muscles of the neck, upper and lower extremities, hips are involved.

I. P. - lying on his back, arms extended along the body. You need to raise your legs so that your knees do not bend, pull your toes forward. Raise your head and upper back (do not lift your lower back off the floor), look at your stomach. The head is straight, the chin does not lie on the chest.

Raise your hands above the floor, a little higher. Make springy movements with your hands up and down, without touching the floor surface, while the swing is very small. Move only your hands, the body remains motionless. It is important to breathe correctly: inhales and exhales are short, shallow, 5 times in a row. The number of sets is 10, for a total of 100 breaths with exhalations. Legs can be slightly bent at the knees.

I.P. - lying on your back, lower limbs extended and connected, bending your right leg, hug and press it to your chest. Lift the upper back, do not tear the lower back from the surface, tighten the abdominal muscles. Raise your left leg in parallel so that its angle is equal to 30 degrees. Hold this position for 12 seconds.

Simultaneous leg stretch

I.P. - lying on your back, bend your lower limbs, grab your hands at the ankles. As you exhale, straighten your lower limbs so that they form an angle of 45 degrees, while simultaneously pulling your upper limbs in the opposite direction. When inhaling, return to the starting position, while running your hands across the floor. The number of repetitions is 12 times.

Corner



Stretching the dorsal, gluteal, thigh muscles and abs.

Lie on your back, raise your lower limbs at an angle of 45 °, arms outstretched behind your head, do not lift your tailbone. When inhaling, raise the body, pull your arms to your legs, linger in this position. The number of repetitions is 5 times.

Spinal muscle strain

I.P. - sitting on the buttocks, the spine is straight, the legs are slightly apart and extended (you can bend a little), pull the socks towards you, pull your arms forward, the head is lowered. As you inhale, pull in your abdominal muscles, pull your head toward the ceiling, stretching your spinal column. When exhaling, lower your head to your chest, tilt your body forward. Repeat 7 times.

by the wall



The dorsal and femoral muscles work. Stand against the wall, press your back against it, stretch your legs a little forward. While inhaling, slowly sit down so that your legs form an angle of 90 °, stretch your arms forward. Repeat 6 times.

Swing your legs while lying on your side



Lie on your back with your spine straight. Hold your head with your lower hand, rest against the surface of the floor with your upper hand. Straighten your legs, gently raise and lower your upper leg. The legs are straight, the body is motionless. The number of repetitions is 10 times for each side.

1. Shoulder bridge



You need to lie on your back, stretch your arms along the body, bend your legs. Then the pelvis should be raised using only. Lock in this position. When inhaling, you need to raise the lower limb and hold for 5-10 seconds. When exhaling, the leg should be lowered. Repeat 6 times for each limb.

2. Swing legs on the side

The exercise is suitable for the buttocks, thighs, back, abdomen.

Get on your knees, rest on the lower hand, put the upper one behind your head, the elbow stretches up, the abdominal muscles are tense. Raise the upper limb smoothly parallel to the floor surface. Fix the pelvis so that it does not move. Swing the limb 6 times in each direction (back and forth), turn to the other side, repeat.

3. Torso twisting



strengthening the press.

Sit on your pelvis, spine straight, legs bent and slightly apart. The upper limbs are spread apart, while trying to move the shoulder blades. When inhaling, tighten your abs, pull your head towards the ceiling, while your shoulders are lowered. As you exhale, turn the body to the left, then to the right. Repeat 6 times for each side.

4. Mermaid



The muscles of the body are stretched, the back, abdomen, and upper limbs are trained.

Press on the left thigh, bend the lower limbs. Place your left hand on the surface, right on your side. Smoothly raise your torso in, then you need to stretch your right hand up, and raise your hips a little higher. Repeat 5 times.

Advantages and disadvantages of the technique



Benefits of Pilates:

• strengthening and increasing muscle tone, improving the spine;
• development of the respiratory tract;
• plasticity, gracefulness of movements;
• posture correction, prevention of back pain;
• weight loss, restoration of the body;
• strengthening the nervous system, developing positive thinking;
• low risk of injury, suitable for all ages;
• self-control and the ability to relax.

Pilates has negative sides. For example, when drawing up a training program, it is necessary to take into account the ailments of the trauma that a person has experienced so that a relapse does not happen.

Increase the load gradually, otherwise stretch marks or strong tears of muscle fibers may occur.

Pilates will be effective only when a person is aware of what is happening to his body at the time of the exercise, and clearly follows the coach's recommendations.

Indications and contraindications

The main purpose of Pilates is to recover from diseases or injuries of the muscular frame or musculoskeletal system.

With this technique, primary osteoarthritis and osteoporosis can be prevented.

Pilates can be practiced at the initial stages of scoliosis, but only under the supervision of a doctor and trainer. They will select exercises to strengthen the muscle corset without stressing the spinal column. The same goes for people with herniated discs.

The technique will ease the suffering of people who suffer from migraines, exercises help relieve pain, prevent attacks. This sport is suitable for children, teenagers and people over 40 years old.

Pilates is essential for those who are sedentary, adolescents during hormonal growth, to prevent fatigue and mood swings.

The 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 to bones, muscles and ligaments that did not heal (relapse 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 before class.

Pilates practice rules

Concentrate on the exercise which you are doing, monitor 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 towards the ceiling, the lower spine is pulled into itself, the shoulder blades are straightened. The abdominal muscles are tense.

Exercise well even if there are fewer repetitions.

Think of Pilates as a dance move smoothly, breathe deeply, try to relax and have fun.

In some cases exercises need to be visualized.

Learn to control different muscle groups.

Train regularly.

Female representatives consider it their duty to constantly try to lose weight. Some of them go in for sports and adhere to strict diets to achieve their goal. This approach is correct, but there are girls who believe that pills and wraps without training and proper nutrition will help them. Experts advise people from this group who do not want to overexert themselves to pay attention to other sports. For example, Pilates gymnastics for beginners is perfect for them. Its essence lies in the smooth execution of movements, and not in heavy and intense exercises, therefore such training has virtually no restrictions.

Pilates exercise got its name from Joseph Hubert Pilates. This man was not born an athlete and was an ordinary sickly child. The gymnastic complex of physiotherapy exercises invented by Joseph saved him from diseases of the joints and back, and also strengthened the immune system and tightened weak muscles. At the age of 14, the boy fully recovered and achieved an athletic build. Pilates gymnastics for the spine helped him change his life, so exercises from this complex are popular today.

Pluses of classes

The only thing that can prevent you from achieving the desired goal is laziness. After all, Pilates bears fruit only after numerous workouts. For most people, time is too important a criterion, so they are constantly looking for ways to quickly get the desired relief and burn excess fat. Sometimes you even have to abuse drugs that are very harmful to health. Pilates may not be the fastest way to get rid of diseases and get in shape, but it does not destroy the body and has the following advantages:

• Exercises can be done even without leaving home, and this does not reduce their effectiveness;
• Constant training allows you to put your body in order. After all, people, making such simple and smooth movements, gradually get an athletic physique;
• Pilates enables beginner sports enthusiasts to become more flexible, strong and resistant to physical activity;
• During training, all muscle groups are worked out and toned;
• People who practice Pilates for a long time have improved posture;
• Subject to all the rules of Pilates gymnastics, the beginner athlete improves metabolic processes, stimulates the respiratory and circulatory systems and strengthens the immune system;
• Gradually, Pilates allows you to achieve spiritual harmony and relieves negative emotions;
• After training, even novice athletes do not feel fatigue and other negative effects from sports.

Basic exercises

Basic training programs have been created for beginner athletes who have not heard of Pilates gymnastics before. They include fairly simple exercises, namely:

• A boat. You should sit on the floor and bend your lower limbs, resting on your feet. In this case, you need to hug your legs under the knees with your hands. After taking the necessary position, you should stretch your head up, stretching the spine. At the same time, the ankles are lifted parallel to the floor. A movement is made on inhalation, and on exhalation, the spine is rounded and the stomach is drawn in. Then you need to return to the starting position;
• Plank. In the prone position, you need to lean on your elbows and knees. Next, you should alternately take the lower limbs back, putting them on the toe and pull the body into a string. On exhalation, the hips stretch up, and at the same time the head drops down, and on inhalation, you need to return to the starting position;
• Mermaid. First you need to sit on your right thigh, bending your lower limbs at the knees. You need to take your right hand to the side and rest it on the floor. The left limb lies on the knee. Taking a breath, you need to push off with your hand, which rests on the floor, and rise from the ground so that your hips are in the air. The other limb should be extended to the side. In this case, the body forms the letter "T". On exhalation, you should return to the original position.

You can look at exercises for the spine and other body parts from Pilates gymnastics for beginners in this video:

During training, you need to follow certain rules in order to achieve results. You can see their list below:

• When doing exercises for the spine, you need to pay special attention to the amplitude of traction. It should be as large as possible so that the back becomes more flexible;
• The heart of Pilates is breathing. This fragment needs special attention;
• When performing exercises, you must always keep the abdominal muscles in tension, since it is from them that all movements come;
• You need to make movements from Pilates gymnastics with maximum efficiency.

Pilates gymnastics is suitable even for beginners, and it is quite simple to do it. Despite the ease and simplicity of movements, all muscle groups are worked out during classes, so a person will always be in good shape.