Pilates for beginners. All about the basics of Pilates.

Pilates is a unique exercise system that has no analogues. Each exercise is carefully thought out and performed solely taking into account the individual characteristics and capabilities of a person.

Table of contents:

What does Pilates give?

As a result of Pilates exercises, the mobility of a person’s joints increases, muscle tone is corrected, and, as a result, a significant improvement in posture occurs.

Much attention in Pilates lessons is paid to the normalization of the respiratory system. The beneficial effect of Pilates on the central nervous system leads to an improvement in the psycho-emotional state of a person.

Pilates exercises engage a large number of muscles at the same time, including deep muscle groups. Pilates develops intramuscular and intermuscular coordination, ligament elasticity and joint flexibility, strength endurance.

A little about the history of Pilates

The Pilates system was created almost 100 years ago and has become popular all over the world. The founder of the method, Joseph Pilates, called it “Contrology”, and noted that these exercises form a system of complete coordination of mind, body and soul.

Pilates was first used as a restorative exercise system during the First World War.

The uniqueness of Pilates is that it is universal and suitable for everyone, regardless of gender, age, health status or degree of physical activity.

Who exactly is Pilates for?

• People who experience back pain due to a sedentary lifestyle. Even if you have not been involved in any kind of sports for a long time, Pilates is perfect for you.

• People who are overweight, since Pilates does not cause shortness of breath.

• Those who lead an overly active lifestyle and need physical and psychological relief.

• Professional athletes and those who work out in the gym. As a result of intense strength training, the muscles of a person are in a contracted state for a long time. Pilates stretches the muscles and helps to bring them back to normal.

• People who need to relieve the spine and strengthen the back muscles. Pilates helps treat curvature of the spine and osteoporosis. It is indicated as a restorative exercise system for patients with spinal injuries and after spinal surgeries. It is IMPORTANT to consult your doctor before opting for Pilates, and be sure to tell your coach about your problem. Only with detailed information about the client’s health, the instructor can competently draw up a suitable exercise system for him. The code of ethics for a Pilates trainer includes maintaining strict confidentiality when working with personal information about a client.

• Pregnant women and women in the recovery period after childbirth. Pilates will help you get your muscles in order, including your pelvic floor muscles, skin, and spine.

• Elderly people, who often have problems with veins and joints, since pilates improves blood flow and strengthens the joints.

• For those who have joint problems. Pilates helps to train the smallest muscle groups, as a result of which the elbow, knee, shoulder and hip joints become significantly stronger.

Contraindications to Pilates

The most important difference between Pilates and all other exercise systems is the absence of negative consequences and the likelihood of injury reduced to zero. As we wrote above, Pilates is suitable for people with a wide range of health conditions. However, it is important to consult with your doctor before starting classes and tell your Pilates instructor about your physical condition.

How to Prepare for a Pilates Lesson?

It is advisable to practice Pilates in comfortable clothes that do not restrict movement. Some women prefer to wear a sports bra underneath their T-shirt. Classes are held without shoes, in socks or barefoot.

Bring a bottle of mineral water or drinking water to class if you are accustomed to drinking water during exercise. Just like in other sports, it is advisable not to eat 1-2 hours before and after Pilates.