Pilates – exercises for beginners, technique

Pilates – what is it when they resort to it and how effective is it, more and more people become interested.

Pilates - exercises for beginners, technique

Doctors and fitness experts are actively recommending this sport to beginners as a means to combat overweight and spinal problems.

Pilates in fitness – what is it

The German doctor Joseph Pilates invented the Pilates technique in the 20th century. This is a combination of exercises on the whole body, affecting the entire body and its systems immediately. Initially, his technique was used to restore soldiers during the Second World War, as well as to prepare dancers, acrobats and athletes for performances.

Pilates - exercises for beginners, technique

And only in the 21st century did she reach USA. Today, many fitness clubs offer a wide range of Pilates exercises for those who want to get in shape, improve their condition and strengthen their nervous system.

What is it useful for

This technique is different in that it is suitable for each person, regardless of level of preparation, age and state of health. Even many pregnant girls resort to this system, since it favorably affects the formation and development of the fetus, and also helps to strengthen the muscles of the back of the abdomen and pelvis, which is very important during this period.

Doctors say that Pilates is an excellent support for those who are engaged in mental work. This combination of exercises allows you to relax after a long day’s work, relieve stress and restore energy. The charge of vivacity and positive the next day will be provided.

This system involves control of breathing and concentration. Successful application of the technique will help improve brain function, relieve tension and strengthen the nervous system.

Pilates will definitely be useful to those who seek to lose a few pounds and bring their figure to the desired shape. Exerting an impact on the thighs, back, abdomen and chest, exercises help strengthen muscles, as well as develop strength, flexibility and endurance.

What is the difference between Pilates and yoga

The main difference between these methods is their purpose. Yoga is used more to restore a spiritual state than a physical one, while Pilates, on the contrary, is used to strengthen muscles and improve the body. In addition, yoga was created many centuries ago by the Indian Patanjali.

Pilates - exercises for beginners, technique

This is a whole system that has been developing for more than one thousand years. Pilates – what is it – became known only at the beginning of this century, this complex can be considered quite new.

Who is shown Pilates classes

Joseph Pilates in the description of his system clearly regulated that this technique is designed to recover from severe injuries and operations. Indication for the start of classes is the initial degree of arthrosis or scoliosis, but in this case, you need professional support from a trainer who can correctly deliver movements.

Doctors believe that Pilates can help those who suffer from headaches. This is not as powerful as medications, but it can help reduce pain.

Parents should pay attention to this system, as children spend a lot of time at their desk, which affects the spine. Light physical activity will help prevent the development of many diseases associated with the dorsal.

Pilates Weight Loss Program: Is It Effective

Despite the fact that this type of fitness is slow and smooth, it is possible to lose weight with it.  This system has an effect on all problem areas, causing the muscles not to grow under a layer of fat, but to strengthen. Respiratory control is necessary so that the blood is enriched with oxygen, “accelerating” the metabolism.

Pilates - exercises for beginners, technique

It is important to eat right. Eating junk food in large quantities, one should not expect a stunning effect from training. Therefore, for best results, you should use an integrated approach. For a month minus one size of clothing is guaranteed.

Kinds of Pilates

Since its inception, the system has transformed somewhat. Today, this technique can help in the fight against many ailments for everyone.

Classes on the floor

All exercises are performed while sitting and lying down. This program aims to concentrate and perform exercises with the help of the deep muscles to strengthen the back and improve posture.

Pilates - exercises for beginners, technique

Such a system allows you to work out the whole body, making it more elastic and toned, as well as relieve stress and improve flexibility. The advantage of this type of Pilates is that the risk of injury is minimal.

Simulator training

Such training helps to achieve results that ordinary classes on simulators cannot give.

Pilates - exercises for beginners, technique

When doing Pilates on special equipment, such as Cadillac, reform or stool, they work out various muscle groups deeper and more intensively.

Special equipment classes

For training, sports equipment is also used, such as rings, expanders, dumbbells. This type of training has a deeper effect on the muscles, giving a greater effect.

Advantages of the system complex

Many experts believe that Pilates is such a figure correction tool that gives the most striking effect if you approach it comprehensively. Using various types of training, a person works out each zone most effectively. An integrated Pilates system will help you pull your body faster and bring it into shape.

Pilates Fundamentals

When training in this technique, it is very important to adhere to several principles in order to achieve the desired effect.

Pilates - exercises for beginners, technique


Breathing is a very important component of this technique, so you need to approach it with special attention. During everyday life, people use either chest breathing (expanding the chest when inhaling) or abdominal breathing (when the stomach is inflated).

During Pilates exercises, an important task is to fill the lower part of the lungs with air so that it feels like the back is bending, most importantly, breathe in the same rhythm as usual.


Another principle that characterizes Pilates, what it is – concentration. This is a means of creating a connection between the body and spir
it, without it it is impossible to achieve focusing on something specific. With the successful implementation of the technique, it is possible to feel the work of each muscle and realize what is happening with the body.

central part

The center in Pilates is called the 3 main areas: stomach, pelvis and back. The muscles of these areas serve as a kind of skeleton, so working with them and improving their tone can easily improve posture, reduce the load on the spine and get rid of problems in the dorsal.

Clarity and control

The higher the level of control over your body, the less often errors occur. By focusing on a specific area, you will be able to accurately perform the exercise, and later play it several times without undue stress on the body. Subsequently, the entire training will be unmistakable and without much involvement of the mind.


This technique involves the smooth execution of all elements, as well as the transition to a state of rest without changing the rhythm of breathing. All movements during the session should be blurry, but at the same time, the muscles cannot be relaxed. Moving from one position to another, it is very important to ensure that the center of gravity does not change, and all movements remain elastic.


It is important to turn off the mind during class and completely relax. In this position, the concentration of attention on the desired areas improves, breathing does not go astray, and a deep effect on the muscles occurs. This technique was created in order to improve the physical and emotional state at the same time.


As in any sport, regularity plays a very important role, since having done Pilates just a few times it is impossible to expect a stunning effect.

It is ideal to do 3 times a week, training less often will not be able to give 100% of the result.


Despite the versatility, contraindications to classes are:

  • Temperatures above 37.5 degrees can lead to a decrease in coordination, increasing the risk of injury.
  • Many people think, having heard the word Pilates, that this is such an excellent tool for relaxation and relaxation, however, those who suffer from mental disorders will have to refrain from classes, as they imply full concentration, which is impossible with such an ailment.
  • Despite the fact that this program was developed as an aid in the restoration of the musculoskeletal system after injuries, it can only be resorted to after full recovery, otherwise relapse is possible.
  • In severe forms of scoliosis, osteochondrosis and arthrosis, Pilates exercises are also impossible, since the body will not withstand even the most delicate and mild loads.

Pilates Equipment

It is very important to use high-quality equipment during classes, as it guarantees the best effect and reduces the possibility of injury, so you should approach its choice with extreme caution.

Roll (roller, cylinder) for Pilates

When choosing a roll for classes, it is important to pay attention to the following criteria:

  • material and its density,
  • surface structure
  • the size.

Rollers are often made from either foam or rubber. The latter are hard and heavy, which means increased impact on the zone under development. Those who are just getting started are recommended to start with light rolls, gradually increasing their density.

Pilates - exercises for beginners, technique

An indicator of poor equipment will be its deformation during use, which will lead to loss of performance or even injury, so you need to buy only high-quality rollers.

Preference should be given to rolls with a smooth surface, since during classes they help to evenly affect all areas. However, those wishing to get a stronger effect should pay attention to the textural, as they have a more intense effect on the muscles.

Long cushions work well for large areas such as the back and stomach. Smaller rolls are great for smaller areas, as well as help you work harder on your desired spot.

Pilates Ball

Fitball sizes need to be selected in accordance with their height and weight. For those below 5’1 foot, a ball with a diameter of 17’7 – 21’7 inch is perfect, and for those above 5’9 foot – 29’5 inch in diameter.

Pilates - exercises for beginners, technique

However, if the weight is much higher than normal, you should buy a larger fitball.

Pilates mat

Despite the fact that gyms have a wide selection of rugs, it is better to come to your classes with your own. The more expensive the mat, the higher the level of its quality.

Pilates - exercises for beginners, technique

Synthetic mats – the easiest option, usually they are purchased by those who are not sure about the duration of classes. Such equipment will not last longer than a year and will constantly slide, which may increase the possibility of injury.

Mats made of thermoplastic are somewhat more expensive than synthetic ones, they will last up to 5 years. They are softer and more elastic perfectly retain their shape and do not slip.

Those who have finally decided to devote their time to classes choose natural rugs with the addition of rubber, as they do not slip and do not absorb unpleasant odors. It is much denser than synthetic, so they will not cause absolutely any discomfort during classes.

Pilates ring

As in the situation with fitballs, the ring must be chosen in accordance with its growth. In addition, it is also worth paying attention to the weight of the equipment. The lung can only be used to work on the muscles of the hands, and when working out large areas, preference should be given to those that are heavier.

Pilates - exercises for beginners, technique

Pens are also of great importance, you need to buy a ring so that it suits a person.

How are classes held on the simulator Pilates Allegro Reformer

The reformer is a kind of mobile platform with various belts and springs; it is widely used in many fitness clubs. Each lesson is held individually, in accordance with the physical capabilities of the client.

Pilates - exercises for beginners, technique

First, the trainer will conduct a test lesson on ordinary mats, and having understood what to focus on, he will already draw up a training program on the simulator. A specific feature of the reform
er is that it more efficiently allows you to work out muscle stabilizers, thereby achieving a better result in a shorter time.

Pilates clothes

The choice of clothing is very important, since performance is directly dependent on its comfort.

It is worth paying attention to the following:

  • Convenience. Pilates involves the implementation of elements aimed at stretching and muscle tone, for the best effect the body should be as comfortable as possible, and this can be achieved using a form that does not restrict movement, but not too loose.
  • Clothing should be sewn from natural fabrics, as sweating occurs during Pilates, and poor-quality material can cause skin irritation or overheating of the body.
  • The form must be strong, since during the classes many different movements are made. Confidence in the integrity of clothes allows you to fully concentrate on training and get the desired effect.
  • Attractiveness. The practitioner should like himself, putting on a form, this will give confidence and will allow you to be more relaxed and relax during class.

Pilates exercises for beginners at home with a photo

Pilates is a system that includes a lot of different exercises, however, there are a few simple elements that are great for beginners. Begin training with a warm-up to warm muscles well.

A hundred. You need to lie on the floor and raise your legs bent at the knees by 90 degrees. On inspiration, they lift shoulders and shoulder blades, stretch their arms along the body and make 100 strokes with their palms on the floor.

Pilates - exercises for beginners, technique
Pilates Hundred – what is it

Kicking circles. Remaining also on the floor, lift one leg and make it 5 circular movements in both directions. Repeat the same with the other foot.

Pilates - exercises for beginners, technique

Twisting . The body is stretched out on the floor, hands lie along the body. They begin to sit down, gradually lifting the vertebra behind the vertebra from the floor. Round off your back. Lower the case back also slowly. Repeat 10 times.

Pilates - exercises for beginners, technique

Rifts . Sit down and round the back, pressing the chest to the chin. Pilates - exercises for beginners, technique

They roll back on their back and return to their original position. Repeat the exercise 10 times.

Beginner Tips – Beginner Tips

There are several recommendations, adhering to which you can increase the effectiveness of classes:

  • Ventilating the room before starting a workout will help enrich it with fresh air, thereby facilitating breathing.
  • An hour before class, you should refrain from eating so that a full stomach does not hamper movement.
  • Do not wear shoes, this will allow the legs to take a full part in the work.
  • If you feel unwell, it’s best to reschedule your workout at a more favorable time.

Pilates: exercises on the ball

Fitball is an excellent assistant when working on the deep muscles of the abdomen and back. There are a few simple exercises with this inventory.

Twisting. You need to lie on the ball so that it is under the middle section of the back. Then lift the case up and slowly lower. Repeat 15 times.

Pilates - exercises for beginners, technique

Twisting on the floor. They lie on the floor, put their feet on the fitball. The shoulder blades are also torn off the floor and gently lowered. Do 10 repetitions.

Bending / Straightening. Staying on the floor, tightly clamp the ball between the feet. Bend your legs and then straighten them. Repeat 8 times.

Pilates - exercises for beginners, technique

Push ups. You need to lie on your fitball belly down.

Pilates - exercises for beginners, technique

Pilates - exercises for beginners, technique

Hands and feet rest on the floor, the body creates a straight line. Bend the legs and spread them to shoulder level, then return to the opposite position. Do 10 repetitions.

What are the results after Pilates

After classes, notice a lot of positive aspects:

  • a tightened body
  • strengthened muscles
  • improved posture
  • precise coordination of movements,
  • flexible and elastic body
  • relaxation
  • proper breathing.

Pilates for pregnant women: 2-3 trimesters

Pilates is suitable for almost everyone, including women in position. But if a decision is made to start practicing, then it is better to do this at the 1st trimester. It is worth avoiding exercises with jumping and holding your breath, and by the 17th month even give up exercises while lying on your back.

Pilates - exercises for beginners, technique

Pilates is perfect for pregnant women, as it helps to relax the body and reduce the load on the spine. Nevertheless, you should always listen to your body, and in case of discomfort, immediately stop exercising.

Pilates after childbirth

Many women after childbirth want to put their figure in order, but if strong physical activity is contraindicated, how to do it Pilates will help strengthen the abdominal wall, develop flexibility and improve posture, giving the body a tone. It is better to start classes with a trainer, as he will be able to competently assess the level of training and draw up a program that meets individual requirements.

Pilates for men

At first glance, it may seem that Pilates is a female form of training, but men can also get incredible benefits. For those who are already involved in sports, the application of this technique will help to achieve the desired effect faster.

Thanks to Pilates, muscles are stretched and at the same time strengthened. Professional sport is a serious burden not only for the body, but also for the mind, therefore, doing Pilates,
the athlete can not only strengthen the whole body, but also relieve stress.

Those who suffer from problems with excess weight will also be happy to notice improvements after the start of training, as this system accelerates metabolism, allowing you to lose more pounds in a short time.

Pilates - exercises for beginners, technique

Pilates increases the overall level of physical development, which is very important, since a more developed body resists the attack of viruses better.

Pilates for the back – for the spine

Those who need spine support and posture restoration will benefit from this system. This type of gymnastics helps to relieve tension and strengthen muscles, which in the future will help to avoid many diseases of the back.

Pilates for legs

Many girls, preparing for the beach season, enroll in gyms to achieve slim legs, but this can be achieved by doing Pilates. Regular exercises will help get rid of cellulite, make the skin smooth and toned. Giving only 20 minutes a day to Pilates, you can bring your legs to the desired shape very quickly.

Pilates on the press

Pilates helps strengthen the abdominal wall, as well as speed up metabolism, which will quickly lose fat. Exercising during the month 3 times a week, after a month you can enjoy a tight stomach.

Pilates for Dummies

This technique is good in that the risk of injury is minimized, so even those who have just discovered this type of gymnastics will be able to start full-fledged classes.

It is recommended to attend several classes with a professional trainer who will teach you the basics, help you choose the exercises individually and advise in choosing sports equipment. Then you can conduct classes at home, drawing ideas for new exercises from the video and specialized gallon.

What kind of music is needed for Pilates

Music is a very important part of training, as it helps to maintain the right rhythm. For Pilates exercises, non-quick Chillout tunes are suitable for relaxing and immersing yourself completely in training.

Those who started Pilates training are well aware that this is an excellent way to deal with many ailments, which gives an excellent result. Many people take great pleasure in classes and include training in this way in their daily lives.

Pilates exercises for weight loss at home video

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