Pilates is a style of training that was created by Joseph Pilates in the 1920s as a form of rehabilitation. It was perfect for injured soldiers, people suffering from arthritis, aches and pains, etc.

Pilates became so popular that it took the world by storm and even till today you can find Pilates classes being conducted in most of the commercial gyms.

The entire concept of Pilates revolves around helping bedridden people get strong and healthy enough to move about freely and without pain. That makes Pilates one of the best forms of exercise for people who have led sedentary lives for years.

If bedridden people can recover and benefit from this style of training, there is absolutely no reason why the average person who has been inactive can’t benefit.

You can definitely start doing Pilates even if you’ve hardly exercised before. In fact, it’s recommended that you start with Pilates rather than jumping into a strenuous CrossFit or HIIT program.

Let’s look at how Pilates will benefit you.

* Pilates helps to align the body and promotes better balance
By doing Pilates, the different poses and moves will help your body to align the muscles, ligaments and joints. Since most people do not get enough exercise, there is misalignment in the body that results in aches, pains and restricted or impaired movements.

Most people notice that their posture improves after several sessions of Pilates and they no longer have a paunch. Their abdominal muscles have developed enough strength to hold the organs in. As a result, there’s less pressure on the back which leads to relief from back aches.

* Pilates improves flexibility
It’s inevitable to get stiffer and less flexible as we age. This is mostly due to a sedentary lifestyle that makes us move within a limited range of motion. Since the body doesn’t get a chance to move much, we become less supple and flexible.

Pilates corrects all that and improves your flexibility because the moves require you to stretch and move through a wide range of motion.

* Pilates will make you stronger
Muscle atrophy is part and parcel of aging. If you do not engage your muscles enough, it will wither and you will lose strength. The beauty of Pilates is that it uses your body weight as a form of resistance training to tone and strengthen your muscles.

After 2 or 3 months of Pilates training, you’ll notice more definition in your muscles and more overall strength. You’ll be able to execute the moves fluidly and hold the poses without quivering or trembling.

Even people who have not exercised in years can start doing Pilates and move at their own pace. There is no rush with this style of training. You will not pant, gasp or end up breathless from intense cardio. Pilates is all about slow, controlled movements that allow you to progress slowly but surely.

If you’ve been inactive for years and you’re thinking of embarking on an exercise program, Pilates has your name written all over it. Go ahead and give it a try. You will enjoy it so much that you’ll wish you had started earlier. Get on board now.

These quick exercises will help you get started in pilates. Even if you have never done pilates before you will quickly pick up and feel the benefit of these pilates strengthening methods in no time. Pilates can be done in your loungeroom, workplace, office, practically anywhere. Not all movements require sophisticated equipment or workout clothes.

Breathing:

Although simple – If you breathe correctly, you will find it easy to relax and provide adequate oxygen to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts – in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don’t go overboard to the point that you feel light headed and fall over.

Toe Lifts:

This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow to your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.

This is a very simple exercise designed to improve circulation and enhance your awareness of balance.

Start standing with your feet together align with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.

Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.

** Remember – Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **

You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.

Finger Flicks:

This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It’s also a good forearm workout and is excellent for relieving aching elbows.

Start standing with your feet together align with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise, your arms should always be fully extended as they move in a circular motion into six main positions.

1. Down and in front. Hands facing inwards.

2. Raised to shoulder height and in front. Hands facing inward

3. Stretched straight up. Hands facing inward.

4. Stretched out to the sides. Hands facing upwards.

5. Lowered to 45 degrees. Hands facing down.

6. Lowered to sides. Hands facing inward.

The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.

** Remember – Keep your wrists still and your arms straight **

The Hundred:

This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.

This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.

1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.

2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.

3. Slowly lift your legs to a 90-degree angle with your body. Continue the pumping for a further count of 20.

4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.

5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.

6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.

7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.

Roll-up to Diamond:

This exercise works your abdominals and improves the flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.

1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.

2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.

3. Keep peeling and extend your legs forward while keeping your toes pointed.

4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.

5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.

6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.

** Remember – Keep the movement fluid and constant. Work with your abdominal muscles. Don’t straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **

Winsor Pilates has become very popular in today’s fickle market always looking for the best in weight loss programs. So far, it has received good reviews both from users and professional analysts. But, for someone, recently introduced to this form of the ever famous exercise regimen, one cannot ask, what is it? How can it help me?

Many analysts say that Winsor Pilates is best for weight loss, fat burning, mental conditioning, and like original Pilates, it offers better health through exercise. Winsor Pilates comes on a DVD, and claims, when used 3 days a week, it can produce results in as short a time as four or five weeks. This seems a somewhat ambitious claim but according to most regular users, Winsor Pilates, does work; with extra benefits to boot.

Winsor Pilates is a low-intensity exercise that burns a lot of calories. Because it is low intensity, it can be done by almost anyone in almost any state of health (although as usual, one should check with a doctor before getting started – just in case!)
Joseph Pilates, who devised the Pilates method, focused on breathing and stretching with slow paced movements. Winsor Pilates is a derivation of the Pilates designed by Mari Winsor. It aims to train the “core” or the muscles in the abdomen, back and buttocks. The Winsor method claims that by strengthening one’s core, one can get, as well as physical fitness, mental clarity which allows the mind to work efficiently with the body.

Mari Winsor, the inventor of Winsor Pilates is 54 years old and still has the physique of a 20-year-old; she claims this is due to the Winsor Pilates System – her body is lean and flexible, something that can not be said for a lot of people her age.

Mari Winsor made Winsor Pilates for the use of the masses. It makes use of the Pilates method, adapted into a low-intensity exercise which as noted earlier can be done by most people, even in the frailest of health. This makes it accessible as well as useful for anyone, even people of poor health, giving the opportunity to improve health without the stricter requirements of other exercise methods.

Some fans of the Winsor method even say it can be used for rehabilitation, although this might be true, it is hardly easy for a person with broken bones to work out only in front of a DVD. If someone wants to use Winsor as part of a rehabilitation program it should be under the supervision of a certified Pilates instructor. This is because, for rehabilitation, Pilates has to be precisely observed, no number of DVD’s can replace an instructor, an instructor assures that one executes the moves correctly and that one is not causing damaging or hurt, in addition, instructors are a good source of answers for most of the questions you’ll have about Pilates. Please though, consult your doctor either, before using Pilates for rehabilitation.

For pregnant women however, Mari Winsor did not modify the Pilates method to accommodate pregnant women, so care must be taken. During the third trimester, Pilates done lying down should be avoided; this could damage the blood flow to the baby.

All in all, aside from pregnant women and extremely ill people, Winsor Pilates is for everyone. It provides an exercise regime that is gentle on the joints muscles and bones. After the increased focus on abdominal muscles and all-in-one gyms, Winsor is a definitely good addition to harder systems that are abandoned because they are too difficult or take too long to make improvements.

Asthma Relief Forever™

Asthma Relief Forever™

HOT TOPICS

Sorry, no posts matched the criteria.

POPULAR ARTICLES

RANDOM ARTICLES

Copyright © HealthYards.com.com -  All rights reserved.