Pilates: effective sets of exercises for the home. Pilates Basics for Beginners

3.1. Neck warm-up Why is it important to start facial exercises from the neck? Firstly, the neck gives out age. The flabby front of the neck is a dubious decoration, as is the “withers” at the base of the neck at the back. Secondly, the muscles of the body and face are interconnected. The pelvis and thorax behave

Warm-up Warm-up for the neck With this exercise, you can start any warm-up. Its implementation contributes to: development of the muscles of the neck and eye muscles,? development of the oral cavity and improvement of diction,? improving the performance of pranayama through the development of a breathing apparatus. This

Warm-up for the neck With this exercise, you can start any warm-up. Its implementation contributes to: development of the muscles of the neck and eye muscles,? development of the oral cavity and improvement of diction,? improving the performance of pranayama through the development of a breathing apparatus. This is a simple

In the modern world, where everyone harbors a desire to be beautiful, it has become not only relevant, but also fashionable to take care of your health and go to the gym or fitness center. Therefore, many beginners, when choosing the optimal direction of sports activity, are faced with the concept of Pilates. This system, which arose not so long ago thanks to Joseph Pilates, combines elements of gymnastics, yoga, fitness and therefore is very popular all over the world. Pilates for beginners is especially in demand, which is explained by the effectiveness of the exercises, the convenience of their implementation in almost any conditions and the lowest risk of injury. And today we will tell you what is the peculiarity of this direction, and what Pilates exercises can be mastered at home.

Pilates is one of the few systems that has a complex beneficial effect on the body, increasing its physical characteristics (flexibility, mobility, plasticity) and allowing you to create an ideal figure.

At
exercises are practiced in almost every fitness center. Therefore, many could see the intimidating-looking Pilates reformer. Undoubtedly, classes on such a simulator bring many benefits to the human body. However, beginners can start practicing the technique even without the need for special equipment.

But before you start classes, you need to know the features of this technique and its basic principles. It is worth noting that the Pilates exercise system was developed by D. Pilates, who personally encountered health problems, as a special therapeutic gymnastics. Therefore, any set of such exercises is designed to get to the deepest and smallest muscles, having carefully worked out each of them.

Regularly practicing according to the method of D. Pilates, you can notice the restorative effect of exercises. In the course of such training, a person becomes more resilient, flexible, plastic, physically toned and slender.

This system is considered unique for a number of reasons:

• allow you to strengthen muscle fibers due to their stretching and pumping.
• Training is focused on high-quality and thorough execution of exercises with a small number of repetitions.
• Movements should be soft and smooth, with even breathing.
• The technique is designed in such a way that when performing exercises, all muscle groups are worked out.
• Regular implementation of the complex helps not only improve your health, but also get rid of extra pounds, resulting in a beautiful, toned and slender body.

For those who decide to master this unique practice, the first step is to learn how to perform Pilates lessons for beginners using video instructions. They are specially designed for people with no or minimal sports experience, as well as physical disabilities due to injury or illness.

Where to start for a newbie?

Before starting classes according to the D. Pilates method, it is important to study and take into account the necessary requirements for beginners, which are as follows:

• To perform Pilates exercises for beginners, it is enough to acquire. At first, you can use a regular, but thick towel.
• Schedule a workout in advance, considering that it is not recommended to eat food 1 hour before and after a workout.
• Preferences in clothing should be given to things that do not constrain movement. As for shoes, Pilates exercises are performed barefoot.
• Preview the video tutorial with the complex for beginners to learn the technique and features of each exercise.
• When performing the complex, follow the sequence.
• Pay attention to your feelings, because actions during Pilates should not cause discomfort or pain.
• If you develop a disease during exercise, stop exercising and consult your doctor.
• Each workout should start with, which lasts from 5 to 10 minutes and includes simple exercises to "warm up" all the muscles in the body.
• Stop exercising at the first sign of fatigue. It is better to continue the lesson later, when the body gains strength to perform the remaining exercises.

Execution features

The features of the exercises include breathing tactics and smooth movements. During Pilates training, it is important to breathe through the chest, while inhaling, taking in air so that the ribs expand. When exhaling, the working muscles should be tried to contract as much as possible.

Control of the abdominal muscles is also a necessary requirement. When carrying out movements, it is important to constantly keep the press in tension, using it as an energy source for the whole body.

And to increase the flexibility of the body, you should try to smoothly stretch the spine while doing exercises. By gradually increasing the distance between the vertebral discs, you can achieve excellent results in the plasticity of the body, as well as strengthening the muscular corset that supports the musculoskeletal system.

First workout

There are about three dozen Pilates exercises for people who are just starting to get acquainted with the system. But in order to master the execution technique and understand the principle of the D. Pilates technique, it is enough to learn how to perform about ten simple exercises that are ideal for the first workout.

You need to start training with a warm-up, as mentioned above. To warm up the muscles, you can perform the following exercises:

• Starting position - lying on your back on the floor. Inhaling deeply, tighten your abs and begin to lift your legs, bending them and pulling your knees to your chest. At the same time, you need to press your legs tightly to the body with your hands, lingering in this position for a few seconds, and then exhale. Remaining in this position, you still need to perform 3 cycles of inhalations and exhalations. It is recommended to do 2 repetitions of the exercise.
• I.p. - the same as in the previous case. Spread your arms to the sides, you need to raise your legs bent at the knees so that the thigh with the lower leg forms a right angle. From this point, legs are simultaneously lowered to the right, then to the left. Straining the press, you need to take deep breaths and exhale, lingering at the top point.

Let's move on to the basics

We will not describe the entire set of Pilates exercises for beginners, but you will find the simplest and most effective of them with phased implementation below.

Hundred (100)

During this exercise, the muscles of the abdominals, neck, upper shoulder girdle, hips and buttocks are worked out. The very name of the exercise comes from the number of respiratory cycles that should be carried out over 10 sets.

Starting position - lying on the floor on your back. Straight arms should be stretched along the body, straight legs tightly pressed to each other, the press is tense, breathing is shallow.

It is worth starting the exercise with the fact that you need to raise your head, hands as shown in the photo. In this position, you should make springy movements with your hands up and down with a small amplitude, inhaling and exhaling superficially 5 times in a row. The total is 10 sets and 100 breaths.

During this exercise, the abdominal muscles, legs, and back are involved. Additionally, coordination of movements develops and posture improves.

To perform it, you need to sit on the floor on the mat and raise your arms along the body. Rounding your back, shift the center of gravity to the coccyx and raise straight or bent legs. In this position, you need to hold out, balancing only on the coccyx from 10 to 15 seconds. Sets can be performed 9-10.

Stretching the legs alternately

Stretching the legs alternately allows you to work out the rectus and lateral muscles of the press, buttocks, and large dorsal muscles. I.p. - Lying on your back. Having connected the legs, they must be torn off the floor by about 40-50 cm, while raising the upper part of the body. Tightening the abdominal muscles, pull the bent or straight leg with your hands to the chest, holding it in this position for 10-12 seconds. After returning it to the position on weight, repeat the exercise with the second leg. In total, you can perform from 5 to 10 approaches of the exercise.

I.p. - the same as in the previous case. Bend your knees and pull them up to your chest to wrap your arms around them. Tightening your abdominal muscles, stretch your legs until they form an angle of 45⁰. At the same time, stretch your arms in the direction opposite to your legs, trying to stretch the spine. Return to starting position. The recommended number of repetitions is 10-15.

I.p. - bar on the elbows. Take a position so that the body forms a straight line from the base of the neck to the heels. Take a deep breath and at the same time lift your buttocks up while lowering your head down and exhaling. Hold for 5-8 seconds in this position and, having completed another breathing cycle.

I.p. - Sit on the floor sideways, leaning on your left thigh and straightened left arm. Raise the body up, holding it at the top for 5-10 seconds in tension. At the same time, pull your toes towards you, and look in the direction of the right hand, lying along the body, as shown in the photo. Repeat 8-10 times for each side of this exercise.

I.p. – Stand up straight against the wall so that your back rests against its surface. Perform squats, trying not to tear your spine and lower back from the wall. Breathing should be deep, not shallow. Perform 10 repetitions for each side.

I.p. - the same as in the mermaid exercise, but the emphasis is not on the palm, but on the elbow and one knee. From this position, keeping the press in tension, do 10-15 leg lifts up. Switch sides and repeat for the other leg.

Very effective in improving posture and preventing scoliosis. In parallel, it helps to work out the spinal muscles, abdominals, buttocks, thighs and muscles of the upper shoulder girdle.

To perform this exercise from Pilates, you need to lie on your back and pull up, bending your knees, heels to the buttocks. Putting your hands near your feet, raise your pelvis so that your chest touches your chin. Remember to tighten your abs and breathe evenly. Having lingered at the top point for a few seconds, with an exhalation, return to the SP. Repeat the exercise 10-15 times.

As you can see, Pilates exercises are quite easy to perform. The only difficult moment is the concentration of attention and the need to constantly keep the press in suspense. But believe me, you will cope with this after 2 weeks of hard training. Having mastered the initial level of Pilates, you can begin to practice more complex exercises.

Pilates for beginners will help to make the body beautiful and elastic, improve well-being, strengthen posture, achieve peace of mind, as well as lose weight and maintain weight, and even at home. Gymnastics is suitable for those who cannot stand active, exhausting, aggressive workouts. This is an opportunity to load the muscles slowly and smoothly feel how they work and develop. This program is especially suitable for beginners, as it does not require special sports training.

Pilates is absolutely safe, even for those with minor health problems.

The advantage of the program is that the lessons do not require additional equipment and a lot of space, so the complex can be easily carried out at home, devoting 25-40 minutes a day.

Pilates was originally invented as gymnastics for the rehabilitation of the military. Today, Pilates lessons for beginners are recognized as effective even for weight loss. Modern people are more often looking for a way to lose weight at home, as they are not shy at home and can afford to exercise. Our lessons just meet the criteria. The Pilates complex at home gives a certain load on the body, burning calories. The process of losing weight at home occurs gradually, but it is thanks to this that the weight lost does not return again. The complex engages the main muscle groups, which speeds up the metabolism and helps to achieve better results in terms of weight loss. Pilates lessons do not load the spine and joints, which is especially important for overweight people. Therefore, even if you train at home for the sake of losing weight, without the participation of a specialist, it is impossible to harm the body.

Basic elements of exercises

Pilates for beginners is a gentle form of fitness, but here more effort should be invested in the correct execution. For beginners, it is better to take Pilates lessons from trainers and learn the technique. After that, work out at home according to the program, and work on the result in terms of health, beauty or weight loss. If this is not possible, our recommendations will help to start exercising at home.

Pilates for beginners should be mastered with the right technique. The right exercise heals, the wrong one cripples.

To obtain an ideal result, it is necessary to achieve the absolute correct performance of gymnastic exercises. Five minutes before each lesson should be given to working out the basic elements.

Rack

1. We stand, put our legs at shoulder level, bend our knees a little, move the pelvis forward, tighten the abdominal muscles.
2. We bring the shoulder blades together, stretch the crown up, shoulders evenly.
3. Relax your arms, place them along the body.
4. When performing the main stance, the body is kept straight, the lower back is not arched or rounded.
5. When lying down, press your back firmly to the floor.

The rack is the basic element on which all other elements of Pilates for beginners are based.

Breath

Keep an eye on it during execution:

1. You need to breathe with your chest, without connecting your stomach.
2. Try to completely fill your lungs with air and exhale it completely.
3. We breathe slowly, measuredly, smoothly.
4. Proper breathing gives such a feeling when inhaling, as if the back is becoming wider.

This Pilates breathing technique for beginners enriches the body with oxygen and improves metabolism.

Starting lessons at home

Standing spinal twist

1. We start with the main rack. Now alternately, starting from the crown, vertebra by vertebra, fold the spine down. So slow.
2. We do not use our hands, we lower our head to the chest, we continue to lower the head down.
3. To begin with, let's imagine that the spine is stuck to the wall, and gradually peel it off. And so on until the hands are on the floor.
4. You can not reach your hands to the floor, they should slowly fall under the force of gravity.
5. Now, in the same way, rise to the base rack. During the exercise, the stomach remains retracted.

Remember, the exercises are not at all technically difficult, pay special attention to chest breathing and the basic stance.

Twisting press

1. We lie down on the floor, do the main rack in the prone position.
2. Now gently lift the body from the floor, starting from the crown of the head to the lower back.
3. Hands should rise naturally, do not pull them intentionally.
4. We do not pull the shoulders, no jerks.
5. We move slowly in class. It's not easy, don't rush.
6. As soon as the back is at the top, we touch the feet with our hands, slowly return to the floor. The exercise must be repeated six times.

plank

1. We take a pose for push-ups: we put our hands shoulder-width apart, legs hip-width apart.
2. We draw in the stomach, we reduce the shoulder blades.
3. The back muscles, abdominal muscles, buttocks should be in tension.
4. We linger for thirty seconds, relax, repeat again, so three times.
5. When we perform the bar, the muscles of the whole body work.

Table

We imitate a table on four legs.

1. We lean on the palms and knees, draw in the stomach, bring the shoulder blades together.
2. Keep your back straight do not bend.
3. Now we calmly raise the right hand from the floor, tighten the abdominal muscles and linger for thirty seconds, return it back, repeat for the left hand, return to the starting position.
4. Alternately raise the right and left legs parallel to the floor, hold for a couple of seconds at the highest point.

This exercise is included in the beginner's set. There is a more difficult option - we raise the opposite arm and leg, hold for a couple of seconds at the highest point, we try to keep the body straight.

Mahi

1. We lay down on the side.
2. We alternately raise our legs, the press is tense.
3. We do swings in the plane of movement, one swing for at least ten seconds. Raise your leg up for a couple of seconds, then down again for ten seconds.
4. The point of the exercise is to keep smooth body position. The stomach should be pulled in, the shoulder blades together. We swing with one leg for a minute, the other for a minute.

Such a set of exercises is suitable for starting classes at home. The main thing in training at home is not to be lazy and do the exercises regularly. Sports success!

Health care is not only the norm of modern society, but also a necessity dictated by the dynamic rhythm of life, new foodstuffs and environmental conditions. metabolic processes.

To prevent such negative phenomena and improve the body, you should choose Pilates for beginners. This system of effective exercises was specially designed for weight loss and has already helped thousands of people maintain their figure and tighten their muscles.

The history of the procedure

Relatively recently, Russians began to give preference to complex classes called "Pilates". For the first time, pop stars and public people began to use them, although the system was created 100 years ago.

Developed a comprehensive program D. H. Pilates. This weak and sickly German boy overcame his asthma and other ailments through exercise.

At the age of 14, he fully recovered, had the appearance of a model and the body of an athlete. At a young age, the guy moved to the United States and began to promote his training system. Over time, Pilates has been transformed, adjustments have been made, but the dogmas laid down by the founder remain unchanged.

What is the Pilates system

According to this unique program at home, anyone can practice. It is based on certain physical activities, which is aimed at the human body. Although the technique is unique and different from ordinary sports and training in the gym.

Pilates exercises are performed slowly, measuredly and smoothly. It is almost impossible to injure or stretch muscles in this case. It is important to feel your body, to feel every tissue and muscle.

Mastering a new practice, the practitioner begins to feel better, manages his own state, sculpts the contours of his figure at his own discretion.

Under the supervision of a professional, Pilates will be a real discovery for those who want to lose weight. He helps:

• deeply affect the body;
• increase immunity;
• strengthen the muscles of all zones;
• improve the relief of the body;
• acquire flexibility;
• remove excess fat;
• normalize respiratory function.

The basis of Pilates is exercises for mobility, development of flexibility, strengthening of all muscle tissues of the body, especially in the abdomen. The progenitor of the new technology called the "strength frame".

Concentrated and slow movements are combined with correct slow breathing. This helps to consistently and naturally stabilize the muscular corset without increasing its mass. Special slow exercises help, and lose body fat, and relieve a lot of diseases.

Who and what is Pilates for?

This is an easy and very effective system suitable for people of any body size, age category and gender. Even with zero physical fitness, you can start training on your own at home. In addition to strengthening the muscles, Pilates allows you to:

• relieve stress;
• normalize blood circulation;
• eliminate back pain;
• improve posture;
• rejuvenate the body;
• relieve migraine and headache.

Often, after all kinds of operations, injuries and for recovery, Pilates is used in the recovery and rehabilitation period. A special complex is also shown to eliminate extra kilos in the right places.

A complex of calm exercises is not contraindicated during pregnancy, even in the later stages. And after giving birth, Pilates helps to get in shape faster, restore beauty, strengthen the muscles of the back, pelvis, lumbar zone and abdomen.

After training, there is no fatigue, but only a surge of strength. The nervous system, memory are strengthened and intuition develops, that is, not only the body, but also the soul is improved.

Special advantages of Pilates over other methods

Basically, comprehensive weight loss programs are based on physical activity. Pilates also loads muscle tissue, but not mechanically, but purposefully. A single muscle is trained with the whole body together.

The body turns into a single complex, through which the entire load is harmoniously distributed. At the same time, all areas and zones of muscle mass are worked out, the main thing is concentration and concentration.

Basic Pilates Rules

Pilates training can be done both at home and in the gym, the main thing is to follow the basic rules:

1. Breathe when performing the initial exercises should be full chest. This tenses the press, both during inhalation and exhalation.
2. Control the abdominal muscles during the entire workout. The press is a source of energy and other positive actions follow from it.
3. It is better to lower the shoulders if the program is done on the back. This is important to inhale the air more deeply, rounding the chest to the maximum.
4. It is necessary to keep your head straight, preferably without tilting your chin down. This additionally helps to work out the muscles of the cervical zone and shoulders.
5. It is best to stretch the spine as far as possible and without discomfort. This increases ductility and flexibility.
6. It is ideal to do Pilates several times a week at the same time. Sportswear is not worth buying specifically, the main thing is that it be convenient and comfortable.

The result with this approach will be maximum - excess weight will go away, and the figure is modeled in a short time.

Exercises for beginners who want to lose weight

Before the program for beginners, you should definitely do a warm-up warm-up for the muscles - walk in place for 7-10 minutes. For beginners, the following exercises are suitable:

1. Leg swings are performed 10 times per leg. On inhalation, the right / left leg is raised, and not lowered on exhalation. Same with the other leg. Mahi is performed on all fours.
   
2. "Boat" is held 10 times. In a sitting position on the rug, hands clasp the knees and pull the head back, raising the legs. A few seconds stop in this static state.
   
3. "Peak" is carried out on the ball (fitball). They lie down on the ball, rest their hands on the floor and go forward until the ball is in the ankle area. The back should remain straight. Almost all muscles are involved.
   
4. "Stretching the back" is also done on the ball for 1-3 minutes. They sit on the ball with their legs wide apart. Hands reach for the legs. The neck, back area and shoulder girdle are relaxed. So you need to freeze for a couple of minutes, breathing deeply. The exercise is aimed at the muscles of the lower back, back and abs.
   
5. "Mermaid" sit on the hip on one side and raise their hand, the other resting on the floor. The hand should move slowly and all the way. Also on the other side.
   
6. "Cancan" is performed on one and the other leg 10 times. They lean on their shoulders, sitting on a rug, legs bent at the knees. While inhaling, turn the knees to the right, while exhaling, straighten them. Do the same in reverse.
7. "Plank" on your knees, the emphasis is on the forearms. Elbows are apart. Raise the hips slowly on the exhale from the floor. Then they return to all fours.
   
8. "Stretching the press" is also done on a fitball. The lower back rests on the ball. The pelvis and shoulder blades are on the fitball. Feet are on the mat. It is necessary to lie down like this for a couple of minutes, calming the breath. This is an effective exercise for the abs and lower back muscles.
   

It is better to follow the main rules and start with the initial exercises. A more complex program can be started after 1-2 months of exercises for beginners.

What are the contraindications for Pilates?

In principle, there are no prohibitions and contraindications for performing Pilates exercises. You can not train during illness, at a temperature or immediately after a serious injury and rupture of ligaments.

They make the program not thoughtlessly and carelessly, but thoughtfully and productively. All movements are done smoothly, not abruptly. There shouldn't be any pain. You need to stop training to consult with a specialist.

Classes in the gym and strength training have gained great popularity, but someone does not like them, someone does not fit the level of physical fitness. Along with alternative options like yoga, martial arts and dance, Pilates can be noted. Consider Pilates exercises and recommendations for doing them at home for beginners.

What is Pilates?

Despite the fact that this type of fitness appeared almost 100 years ago, it became extremely popular in our country at the beginning of the 2000s, when the crises passed, and people began to look for ways to improve their health and shape.

Pilates was developed in the USA by a trainer of the same name. Initially, it was a way of recovery for athletes who were injured or forced for other reasons to undergo rehabilitation. But in the near future, many trainers paid attention to this type of training, since it is effective for losing weight, strengthening muscles, maintaining shape, and developing coordination.

Pilates uses a lot of static exercises and focuses on breathing practice, but this type of fitness should not be confused with yoga. Yoga is an independent discipline with its own philosophy, which initially uses asanas, that is, postures to achieve internal balance and is based on statics (dynamic yoga appeared as a modern trend).

Principles of Pilates

Unlike some other sports, Pilates has a number of postulates that are important for the correct approach to training.

1. It is important to have a strong center. As we have already noted, Pilates focuses on the abdominal and back muscles. This is supposed to be the most important.
2. During training, you need to be concentrated and aware. It is not allowed to do exercises "on the machine", which is very often the case when you get used to the movement.
3. You have to control your whole body. This postulate implies that it is necessary to feel and control the muscles, realizing the connection between the brain and the working muscle.
4. Symmetry and precision should be maintained throughout the exercise program.
5. Never neglect your breath. Breathing is an additional training tool that helps to achieve the desired results.
6. You need to do it regularly, not from time to time.

Benefits of the Pilates program

It is impossible not to highlight the many benefits that Pilates opens up.

1. Pilates has a minimum number of restrictions, this practice can be practiced even during rehabilitation after childbirth, injuries and certain diseases, but after consulting a doctor.
2. You will definitely improve your coordination and endurance.
3. Since Pilates focuses on the back and abdomen, you will end up with good posture and a toned abs.
4. Thanks to the Pilates technique, you can remove muscle imbalances if they were acquired during other activities or in everyday life.
5. Pilates develops the flexibility of the body and joints.
6. Pilates can relieve back pain caused by exercise or a sedentary lifestyle.
7. This training technique, like yoga, allows you to restore emotional balance and better cope with stress.
8. Both a beginner and an experienced athlete can do it.
9. You can easily train at home or in any other convenient place.

Please note that with all the advantages, Pilates is not the most effective way to lose weight. If there is progress, it will be slow, and most likely in those who have not been into fitness for a long time or have never been involved in fitness and are very overweight.

Pilates at home for beginners - lessons on how to do it

Most Pilates exercises can be easily done at home. Further lessons on performing exercises on the Pilates system in pictures.

Press exercises

Let's take a look at a few ab exercises that you can do at home, but note that this is not an exhaustive list.

For a beginner, the option on outstretched arms is suitable. It will be a little more difficult to keep the position on the elbows.

The task is to stand as long as possible, but you can start with a few seconds.

Technique:

1. Get on your knees, then rest your palms on the floor.
2. Stretch your legs and put them on your toes. The further apart your feet are, the easier it will be to stand.
3. If you are doing a plank with straightened arms, then this is the initial position. If on the elbows, then you need to lower your forearms to the floor. But in any case, the palm or elbow should be located under the shoulder.
4. It is important to monitor the position of the body - it should be as even as possible. The whole body is like a stretched string.

Knee-elbow

This is a fairly simple and common exercise for the oblique and serratus abdominal muscles.

1. Lie on your back, bend your knees and lift into the air. Press your lower back firmly into the floor.
2. Put your hands behind your head.
3. As you exhale, stretch your opposite elbow and knee towards each other.
4. On an inhale, return to the center position.
5. On the next exhale, switch arms and legs.

"Hundred" - fitness for weight loss

This is one of the most popular ab exercises in Pilates. This is where the way you breathe plays a very important role.

1. It is necessary to lie on your back and raise your legs to an angle of approximately 45 degrees to the floor. The higher they are, the easier it is to perform the exercise.
2. Raise your arms slightly and stretch along the body so that the palms are facing the floor.
3. Raise the upper part of the body, trying to tear the shoulder blades off the floor.
4. As you exhale, make 5 oscillatory movements with your hands up and down.
5. The next 5 movements must be done while inhaling.
6. Such “inhale-exhale” cycles need to be repeated 10. Thus, it turns out 100 times.

Twisting Leg Raise

A slightly more difficult exercise, but you can do it for fewer repetitions if it is difficult.

1. Lie on your back with your lower back pressed to the floor.
2. We stretch our arms along the body, palms can be removed under the buttocks for convenience. You can also catch something behind your head - this will allow you to less strain your lower back during the exercise.
3. Exhale as you lift your legs up. You can keep them slightly bent.
4. Rise to a perpendicular with the floor, then tear off the pelvis and twist the lower body towards you.
5. Slowly and under control, bring your legs back down, but do not lower them all the way to the floor.

A set of exercises for the back

All exercises, when performed regularly, help relieve pain and discomfort in the back, but if you have any contraindications - inflammation of the joints, hernia, displacement of the vertebrae or something like that, you should consult a specialist.

Rolling is a relaxing exercise. You can complete each cycle with it, especially if you do a lot of exercises for the back.

Technique:

1. Sit on a mat or carpet and bend your legs.
2. Grab your shins with your hands.
3. Round your back and bend your head towards your knees.
4. Once you've crouched, take a breath and roll back.
5. As you exhale, roll forward and sit down again.
6. Do not roll on your head: only your back should touch the floor.

Raising arms and legs lying on the floor

This movement works the entire back of the body.

1. Starting position - lying on your stomach.
2. Straighten your legs, stretch your arms forward.
3. As you exhale, raise your arms, upper body, and legs at the same time.
4. The gaze should be directed to the floor - do not bend your neck.
5. Hold for a couple of seconds and lower yourself as you inhale, relaxing.

"Onion"

The “bow” exercise allows you to stretch the front surface of the body well.

Technique:

1. Lie on your stomach on the mat.
2. The legs should be bent at the knees and the feet should be pulled up to the buttocks, clasping the ankles with your hands.
3. As you inhale, pull your arms and legs up, trying to bend as much as possible.
4. Watch for sensations in the lower back: you should not experience pain.
5. Hold the pose for a few seconds.
6. As you exhale, slowly lower yourself onto the mat, relax.

Twisting

This exercise helps relieve fatigue and tension in the lower back and neck.

Technique:

1. You need to lie on your back.
2. Stretch your right leg and place your left foot on your right knee.
3. As you exhale, lower your left knee to the right.
4. Spread your arms freely to the sides or lower your right palm to your left knee.
5. Hold the pose for half a minute, and then return to the starting position while inhaling.
6. Repeat on the other side.

Raising arms and legs on all fours

The exercise not only works out several muscle groups at once, but also develops coordination.

1. Get on all fours so that your arms and thighs are perpendicular to the floor.
2. As you exhale, simultaneously raise and extend the opposite arm and leg.
3. Hold the position for a couple of seconds.
4. On an inhale, return to the starting position.
5. After that, you need to repeat the same on the other arm and leg.

Basic exercises for the legs and buttocks

Please note that it is unlikely that it will be possible to significantly build muscles with the help of Pilates, but it will be possible to give them relief and the desired shape.

Glute Bridge

There are several bridge options. When the exercise becomes easy, you can use additional shells for weights.

1. You need to lie on your back with your legs bent.
2. Feet should be placed at a distance of 15-20 cm from the buttocks.
3. Inhale and as you exhale lift your pelvis up so that your hips and abs form a straight line.
4. Hold at the top for a couple of seconds and lower yourself down.
5. As soon as you touch the floor, immediately lift your pelvis up again.

In addition, you can perform a bridge on one leg. To do this, stretch one leg up, remaining in support of the second. Try not to tilt the pelvis on its side, leaving both pelvic bones at the same level.

Kik

The exercise can be performed in large amplitude or small.

1. You need to get on all fours. Palms - under the shoulders, knees - under the pelvic bones.
2. Raise your bent leg until your thighs are parallel to the floor and tighten your buttocks.
3. Then lower your leg down.
4. Do 20 repetitions for each leg.

If you want to work in a small amplitude, then you should raise your leg and from the top position make pushes in the range of about 10 cm. Do not return your leg to the floor.

Side leg raise

To work out the small and medium muscles of the buttocks, you can try swinging your legs while lying on your side.

Technique:

1. Lie on your side.
2. The lower arm can be bent at the elbow and support the head with the palm of your hand. You can simply stretch out your arm and lie down completely. Focus on your inner feelings of comfort.
3. The legs lie on top of each other, the lower one is slightly bent for balance.
4. Raise your top leg up as far as the stretch allows.
5. Do 20 reps and switch sides.

Arm and chest exercises

Additional equipment is often used to work the upper body and arms, but you can use improvised tools at your discretion.

If you replace the fitball with any other hill, then the exercise will become a little easier, but the ball option allows you to improve balance.

Technique:

1. First, place the ball against a wall or other support so that it does not roll away from you. In the future, you will be able to control his movements better.
2. Shift your weight onto your hands and put your feet on the fitball one by one.
3. Put your hands in an average grip, elbows slightly turned to the sides.
4. Inhale and lower yourself down, slightly spreading your elbows.
5. As you exhale, push yourself up.

For this exercise, you can also choose a more stable support in the form of a bench or chair.

Technique:

1. Take dumbbells in your hands.
2. Lie with your shoulder blades on the fitball, the lower back and legs are located outside the support.
3. Bend your knees and plant your feet firmly on the floor so you can better balance.
4. Stretch your arms with dumbbells up, palms facing each other.
5. Slightly bend your elbows and fix your hands in this position.
6. Inhale and spread your arms with dumbbells to the sides.
7. As you exhale, bring them together, but do not hit the dumbbells against each other.

Fitball pullover

This exercise equally stretches the muscles of the chest, arms and affects the muscles of the back.

You can use one dumbbell or two.

Technique:

1. Take dumbbells and lie on the ball with your upper back. The loin and pelvis hang in the air.
2. Stretch your arms with the projectile up in front of you and, while inhaling, take them behind your head, feeling the stretching of the chest.
3. As you exhale, bring your hands back.

Standing arm extension

This exercise will tighten the problem area - the back surface of the shoulder.

Technique:

1. Take dumbbells in your hands.
2. Stand up straight. Feet about shoulder width apart.
3. Bend over with a straight back so that the body makes an angle of about 45 degrees with the floor (as in the photo).
4. If stretching does not allow this, you can bend your knees a little. It will also make the posture more stable.
5. Pull your arms to your waist and as you exhale, straighten so that your arm is above the line of your back.
6. The shoulder should not move, only the forearm works.

Don't forget that breathing plays an important role in training. Exhalation should always be done with muscle contraction. At the same time, try to reduce them as much as possible and exhale as much as possible. Inhalation is done in the negative phase, that is, when the muscles are stretched.

Exercises that require static should be held for 10-15 seconds to 30-40 seconds. When we do dynamic exercises, the number of repetitions can range from 12–15 to 20.

Do 3-4 rounds of exercise at least 2-3 times a week. And in a month you will notice the result. Namely, the shoulders will drop, the back will straighten, the abdominal muscles and buttocks will tighten.

The video also shows a set of basic exercises.

Video: Pilates style workout for beginners at home

If you follow these tips, your workouts will become even more effective:

1. Never start a class without warming up.
2. Remember that the main thing is not the number of exercises and repetitions, but the quality. Try to master the technique and improve it.
3. It is best to practice on a mat, as some exercises can be uncomfortable when performed on the floor.
4. It is more convenient to do without shoes and socks.
5. To work out the whole body, it is enough to choose 4-5 exercises for a beginner and up to 8 for an experienced athlete.
6. If you want to lose weight or, on the contrary, build muscle mass, then Pilates should be alternated with cardio or strength training.

When choosing Pilates, keep in mind that you should not expect quick results, but you will significantly increase joint mobility, flexibility and correct your posture, so it will not be out of place to pay attention to this type of fitness, at least as an additional training option.