Pilates: How to Practice Pilates and Improve Your Posture, Flexibility and Muscle Strength

You can practice Pilates both in specialized halls and at home. In the halls, individual and group classes are held, which include a set of exercises on the mat, on rubber bands, on special simulators and other equipment. To practice Pilates at home, you need to purchase a mat and some equipment.

The basic principles of Pilates are control, concentration, precision, breathing, and fluidity of movement. All exercises are performed slowly, smoothly and under control. It is important not only to perform the exercises correctly, but also to feel each muscle and correctly direct the load on them.

Pilates helps to improve posture, as the exercises are aimed at strengthening the muscles of the back and core. Pilates also improves flexibility, as it involves stretching the muscles and joints. And of course, Pilates strengthens the muscles, which has a positive effect on overall physical fitness.

Some simple exercises that you can do at home:

1. «Bridge». Lie on your back, bend your knees and place your feet on the floor. Raise the pelvis up, tensing the muscles of the buttocks and abdominal muscles. Hold the pose for 10-15 seconds and lower your pelvis to the floor. Repeat the exercise 10-15 times.

2. «Planck». Take the push-up pose, but do not lower yourself to the floor. Hold the pose by tensing the muscles of the body, buttocks and thighs. Hold the pose for 10-15 seconds and rest. Repeat the exercise 5-7 times.

3. «Scissors». Lying on your back, raise your legs 45 degrees off the floor. Straining the muscles of the abdomen and thighs, cross your legs and spread them apart. Repeat the exercise 10-12 times.

4. «Ship». Sit on the floor, bend your knees and lift your feet off the floor. Keeping your balance, raise your arms forward to shoulder level and hold the pose for 10-15 seconds. Repeat the exercise 5-7 times.

5. «Stretching». Sit on the floor, stretch your legs forward and raise your arms up. Lean forward trying to reach your legs. Hold the pose for 10-15 seconds and return to the starting position. Repeat the exercise 5-7 times.

It is important to remember that before starting Pilates, you should consult with your doctor and choose exercises that are appropriate for your level of physical fitness and health. It is also important to perform exercises correctly, monitor breathing and avoid muscle strain. Gradually increase the load and do not forget to rest and stretch after training.

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