Pilates | What it is, exercises and how to start

Pilates is a system of exercises designed to improve strength, flexibility and posture. It was developed by Joseph Pilates in the early 20th century and has become a popular form of exercise throughout the world. In this article, we will explore in depth what Pilates is, its history, and some of the most popular exercises.

What is Pilates?

Pilates is a system of exercises that focuses on the development of the deep muscles of the abdomen, back, and buttocks. It also includes stretching exercises and fluid movements to improve flexibility and posture. Pilates can be done on a mat on the floor or on equipment specifically designed for the method, such as the Reformer or Cadillac. One of the main characteristics is its focus on breathing. Deep, controlled breathing is used to improve concentration and the effectiveness of the exercises. There is also an emphasis on the quality of the movements, rather than the quantity, and on the precision of the technique.

Pilates was created by Joseph Pilates in the 1920s. Pilates was born in Germany in 1883 and began to develop his method during World War I, while he was interned in a concentration camp. She used her time there to experiment with different exercise techniques and develop her Pilates system. After the war, Pilates immigrated to the United States and opened his first Pilates studio in New York in 1926. His method became popular with Broadway dancers and actors, who were looking to improve their strength and flexibility. Since then, Pilates has grown in popularity around the world and has become a popular form of exercise for people of all ages and fitness levels.

Pilates exercises

There are a wide variety of Pilates exercises, from the most basic to the most advanced. Here are some of the most popular exercises:

The Hundred: This exercise is performed in a supine position, with the legs at a 90-degree angle and the arms stretched forward. The arms move up and down while taking a deep breath for 100 repetitions.
The Scissors: This exercise is performed by lying on your back, raising your legs toward the ceiling and alternating leg movements in a scissor pattern. The movement is done slowly and with control to work the abdominal muscles.
The Plank: This exercise is performed in a plank position, with arms and legs stretched out and the body straight. The position is held for a few seconds while taking a deep breath and contracting the abdominal and back muscles.
The Teaser: This exercise begins by lying on your back and raises your torso and legs at the same time in a balancing motion. The position is held for a few seconds before returning to the starting position.
The Chair: This exercise is performed sitting in an imaginary chair, with the knees bent at a 90 degree angle and the arms stretched forward. The position is held for a few seconds while taking a deep breath and contracting the abdominal and leg muscles.
The Reformer: The Reformer is equipment specifically designed for the Pilates method. It consists of a mobile platform that moves through a system of pulleys and springs, providing variable resistance for Pilates exercises. The exercises on the Reformer can range from the most basic to the most advanced.

Pilates Benefits

Pilates has a number of health benefits, both physical and mental. Some of them include:

Improves strength and flexibility
Pilates focuses on developing the deep muscles of the abdomen, back, and buttocks, which can improve strength and flexibility throughout the body.

improve posture
Pilates can help improve posture by strengthening the muscles in the abdomen and back, which can help align the spine.

Relieves stress and anxiety
The deep, controlled breathing used in Pilates can help reduce stress and anxiety by calming the nervous system.

Reduces the risk of injury
Pilates focuses on precision of technique and quality of movements, which can help reduce the risk of injury during exercise.

Improves balance and coordination
Pilates can improve balance and coordination by working muscles throughout the body in a balanced way.

How to start with Pilates?

If you're interested in getting started with Pilates , there are a number of ways to do it. Here are some recommendations:

Classes in a Pilates studio

A popular way to start doing Pilates is to sign up for classes at a Pilates studio. In a Pilates studio, a certified instructor will guide you through the exercises and help you perfect your technique. You can find Pilates studios in most cities, and many offer classes for beginners.

online classes

Another option is to take Pilates classes online. There are many online fitness platforms that offer Pilates classes for all skill levels. This can be a good option if you prefer to exercise at home or don't have access to a Pilates studio in your area.

Pilates DVDs or books

If you prefer a more self-directed option, you can buy Pilates DVDs or books to do at home. There are many resources available online that can help you get started with the basic exercises and perfect your technique.

Free classes in the park

In some places, Pilates instructors offer free classes in the park or other outdoor locations. This can be a good option if you prefer to exercise outdoors and want to try Pilates before committing to a studio class.

Before starting any exercise program, it's important to talk to your doctor to make sure it's safe for you. Once you have received the clearance from your doctor , it is important to start slowly and gradually build the intensity and duration of your Pilates sessions. It's also important to make sure you're using the correct technique to avoid injury. A certified Pilates instructor or physical therapist can help you perfect your technique and make sure you're doing the exercises safely and effectively. If you are looking for an effective way to improve your health and well-being, Pilates could be a good option for you.