Pilates for beginners at home - The best way to tighten the body (video)


Pilates for beginners at home can be your magic wand

For a modern person, taking care of one's health is an urgent need, and Pilates for beginners at home, an exercise video at the end of the article, can be your magic wand. After all, the rhythm of life in the 21st century places the highest demands on the body: work and household chores take a lot of energy. In addition, the appearance of a person is very important: psychologists have proven that those extra pounds not only contribute to the development of an inferiority complex, but also make it difficult to build a career. After all, if a person is not able to control his own weight, is it possible to entrust him with a truly responsible business?

If you want to become the owner of a slim, taut body and prefer fairly quiet static exercises, then you should get acquainted with the Pilates system

Unfortunately, many people don’t have enough time to go to the gym regularly. Therefore, the complex of exercises that can be done at home without the use of sports equipment is very relevant. If you want to become the owner of a slim, taut body and prefer fairly quiet static exercises, then you should get acquainted with the Pilates system.

Pilates system: some history

Pilates system came to our country relatively recently. However, it quickly became popular due to the simplicity of the exercises and their high efficiency.

Developed the system Joseph Pilates. Joseph was born at the end of the 19th century in Germany. Since childhood, he was very weak: the boy suffered from asthma, regularly suffered from infectious diseases. However, due to his perseverance and conscious attitude to his own body, Pilates managed to overcome all ailments. At the age of 14, he developed his own set of exercises, which helped Joseph not only to get rid of diseases, but also to gain an athletic physique.

In 1926, Pilates migrated to the United States. There, his system instantly gained immense popularity: men and women, businessmen and housewives, movie stars and show businessmen were engaged in Pilates.

Tip!If you decide to exercise at home, take care of comfortable clothing. It should not be too tight and impede movement. Perfect shorts are loose shorts and a light tank top, made from cotton fabric.

Pilates system came to our country relatively recently. However, it quickly became popular due to the simplicity of the exercises and their high efficiency.

The main dogmas of Pilates

Like all other exercise complexes, the Pilates system involves a load on a person’s muscles. However, the uniqueness of the system is that this load is not dynamic, but static. All exercises are performed very smoothly, so that the risk of injury is minimized. The main goal of the exercises is to learn to feel every muscle of your body and to control it.

Another pillar of the Pilates system is proper breathing. During the execution of the complex, it is necessary to carefully monitor every breath and exhalation, otherwise the system will not bring any result.
Mindfulness is also important: you must fully concentrate on your own feelings and control every muscle that is involved during the exercise.

Finally, you must perform the exercises regularly, at least three times a week. Only in this way will it be possible to strengthen the muscular frame and create the body of your dreams.

Tip!Pilates exercises are recommended to perform under a quiet, relaxing music. Energetic tracks will not work: you have to plunge into a state that is somewhat like meditation.

It is necessary to perform exercises regularly, at least three times a week.

Who should do the Pilates system?

Classes are recommended for people who have never played sports before. Pilates is especially shown to those who have any contraindications to intense exercise. In particular, the system can deal with people with sore joints.

Both young and old people can train. In the absence of medical contraindications, even pregnant women can perform the exercises.

Tip! Properly air the room in which you are going to do the exercises.

The advantages of the system

The main advantages of the Pilates system include the following:

  • you can study at home at any time convenient for you;
  • the system has practically no contraindications;
  • lesson will take from 20 to 40 minutes, which is very important for busy people;
  • during the exercises you will have the opportunity to work out all the muscles, including quite deep ones;
  • thanks to the exercises you can adjust your posture;
  • exercise speeds up the metabolism;

During the exercises you will be able to work out all the muscles, including quite deep

  • Pilates contributes to the development of flexibility: many people who are engaged in this system, after a few months of training can even sit on the splits, which previously seemed to them almost impossible;
  • The result will be noticeable after a couple of weeks of intense training.

Tip! Do not be distracted during training: ask the household so that they do not disturb you, and turn off the phone. Pilates requires complete focus on your feelings!

The main disadvantages of the system

Of course, like any system, Pilates has some drawbacks. These include:

  • the need to do exercises regularly, without missing classes and not postponing them for later. Unfortunately, not every person is distinguished by high self-discipline. However, if you study only once a week, you will not see the result for a very long time;
  • Exercise is not very effective for losing excess weight. Weight may even increase slightly due to the fact that growing muscle mass;
  • Exercises should be performed in the correct way: if you make a mistake, then the result from training will be zero;
  • it is necessary to concentrate fully on the performance of each exercise: it is not easy to create conditions in which nothing distracts from an activity.

Of course, these disadvantages are quite conditional, but they must be taken into account when choosing a system for home classes.

Exercises are not very effective for losing excess weight. Weight may even increase slightly due to the fact that growing muscle mass

Tip! During class, do not make sudden movements. You risk injury or sprains!

What is required to do at home?

It is highly recommended to purchase a disk with an exercise system or download a video on the Internet: this will help you to master the system better.

In addition, it is worth buying a special mat for fitness. Many exercises are performed on the floor, so the mat will make classes more comfortable. You can find such a rug in any sports equipment store.

Some exercises are performed with a hoop or fitball.

Finally, you will need a chair: you will lean on it during the execution

Tip! If you do not have a special fitness mat, you can use a regular tourist foam.

Abdominal exercises

These exercises will help you get rid of fat deposits in the abdominal area and become the owner of a strong, taut press:

  • take the starting position: lie on your back, bend your knees and elbows. Slightly lift the legs, with the toes should "look" forward. Take a deep breath, try as much as possible to strain the muscles of the press, and lift your legs at an angle of about 45 degrees. Arms should be extended along the body. Stand in this position and count to 20. After that, relax, lie down on the floor and move your breath;

Exercises improve metabolism

  • Lay down on the floor, bend your knees. Feet put shoulder width apart. Raise your hands to the ceiling, lower them along the torso. Putting your hands on the floor is impossible: they must be on weight. Lift your head, and your shoulders should remain on the floor. Strain press, take a deep breath. You should feel how your abs muscles work: if you do the exercises correctly, they will tremble and burn. Count to 20, take the starting position;
  • This exercise was borrowed from yoga. Get up on all fours. Move the pelvis forward, tilt your head and round the back. Stand in this position for a few seconds, taking a deep breath. Try as much as possible to strain the abdominal muscles. On the exhale, take the starting position;
  • This exercise is called "Boat". Sit on the floor, bend your knees and clasp your hips with your hands. Take a deep breath, lift your legs so that they are parallel to the floor, hands hold parallel to the floor. In this position, lock for 15-20 seconds. If it is too difficult for you, you can reduce this time: hold on for as long as you can.

Tip! Do barefoot or thin socks. Sneakers are not required, on the contrary, they will interfere.

Thigh Exercise

This exercise is effective for strengthening the hips, and also improves the mobility of the hip joints and helps to get rid of cellulite.

Lie on your back. Place one foot on the mat, pull the other up. Inhale as deeply as you can. Feel the air penetrate your lungs. At the exit, lower the leg, which is extended upwards, in the direction of the opposite knee. It is important that the knee is not bent: otherwise the exercise will not be effective enough. Lower the leg should be slow enough. When the foot touches the floor, slowly return to the starting position. For each leg, the exercise is repeated at least 10 times; several approaches can be made.

Tip!You can do the exercises at least an hour after eating.

With the help of such simple exercises you can "discover" new muscles in yourself.

Exercise to strengthen the back

This exercise is not recommended for people who suffer from osteochondrosis and sciatica. However, the rest will help strengthen the back and create a muscular corset, thanks to which the posture will be noticeably improved.

Lie on your stomach, touch the floor with your forehead. Hands should be free to lie along the body. Exhale the air and lift the shoulders off the floor as high as you can. Lock in this position for a couple of seconds and slowly lower the shoulders to the floor. You should feel how your back muscles work.

Tip! If you feel bad, transfer the lesson to another time. Pilates assumes a sufficiently high load, which the body weakened by the disease can not withstand.

Hand exercises

Stand up straight with your feet shoulder-width apart. Raise your hands in front of you parallel to the floor. Open your hands with your palms up, get them behind your back as far as you can. Start doing slow movements, trying to "connect" the hands behind his back. Hands throughout the exercise should remain parallel to the floor! Count to 20, take the starting position.

You can study at home at any time convenient for you.

During this exercise, you will feel a fairly strong tension in the shoulder and forearm. This is perfectly normal: the muscles should start to "burn." If you feel something like this, then you are doing everything right!

Tip! If during the session you feel bad, for example, your head is spinning or there is a noise in your mind, stop immediately! Relax, lie down, drink some water. As a rule, unpleasant sensations appear in newcomers who have never played sports before. As a rule, after some time the body adapts to the loads. If this does not happen, you should consult a doctor.

A set of exercises to strengthen the legs

For this exercise you will need a chair. Stand near the back of a chair, grab it with your hand. Separate the toes to the side, as do ballerinas. Start to squat slowly, trying to keep your knees apart. At the deepest point of the squat, lock and count to 20.

Even pregnant women can do pilates

Slowly take the starting position. Exercise is repeated from 5 to 10 times: it all depends on the level of your physical fitness. Advanced Pilates lovers during this exercise make a “gun”, that is, keep one leg parallel to the floor.

Tip! Before you begin your home workout session, take a few sessions at the fitness center. A professional instructor will help you figure out how to do the exercises.