Pilates training: how to get started with effective body training!
Pilates training: how to get started with effective body training!
A toned body, improved posture, a fitter feeling, and greater well-being—the promises of Pilates seem endless. It's no wonder Pilates is so popular, and even Hollywood icons swear by the training method.
The term Pilates is very well-known, but few people are familiar with the training method. As a result, Pilates is often conflated with yoga. Both terms are ultimately associated with a relatively gentle workout, relaxation, and increased well-being. Despite the many similarities, there are also clear differences between yoga and Pilates. A closer look reveals that Pilates is a systematic, full-body workout, while yoga is more often called a spiritual practice. If you're looking for the right exercise program, you don't have to choose between Pilates and yoga classes. Both training methods can be optimally combined.
In this blog, we'll explain all the basic information about Pilates and teach you which exercises are best for home use.
What is Pilates?
Pilates is a systematic and holistic training method for the entire body. The original Pilates was developed by Joseph Hubert Pilates of Germany. Since then, Pilates training has been continuously developed, so that today there are various Pilates disciplines. Pilates is a relatively gentle training method, where the quality of exercise execution is paramount. Stretching exercises are primarily performed.
Pilates: muscles and breathing
Anyone who thinks Pilates isn't strenuous is completely mistaken. The training method focuses primarily on strengthening deep muscles, which are rarely used in everyday life and other sports.
The core of the body serves as the powerhouse when performing Pilates exercises. This so-called "powerhouse" consists of the following components:
- Pelvic floor
- Corset muscle
- Diaphragm
- Four-column muscle on the spine
Activating and strengthening these muscles is central to Pilates training. Breathing also plays an important role, partly to increase body awareness and maximize the training effect.
Unlike yoga, where inhalation and exhalation are done only through the nose (abdominal breathing), in Pilates, inhalation occurs through the nose, while exhalation is done through the mouth (chest breathing). Pilates exercises are always preceded by a gentle inhalation, while a deep and complete exhalation guides the movement. An experienced Pilates instructor can help you find the correct breathing technique.
What are the benefits of Pilates training?
Regular Pilates training is associated with numerous benefits. Stress reduction, relaxation, strengthening of (deep) muscles, and improved posture (a stable core) are particularly common. However, daily movement can also be optimized with Pilates exercises.
Pilates is even said to have an impact on love life. A trained pelvic floor muscle is said to help men improve their endurance, while women can benefit from heightened sensations.
While these benefits are based more on practical experience, science also provides solid evidence of other benefits that can be expected from Pilates. For example, a scientific study concluded that Pilates can have a positive effect on cardiorespiratory fitness. Cardiorespiratory fitness is understood as the ability to supply the body with oxygen through breathing and blood circulation. Increased cardiorespiratory fitness not only results in better performance but can also help protect against cardiovascular disease.
But that's not all, because another study showed that Pilates exercises can help reduce the risk of falls in older people. Performing the Pilates exercises specifically improved dynamic balance, reaction time, and muscle strength. This makes Pilates an ideal activity for both young and old.
What do you need for a Pilates workout?
The right training equipment not only increases the effectiveness of Pilates but also enhances the comfort of your workout. Moreover, specialized Pilates training equipment allows for an even more varied workout.
When it comes to training comfort, the right surface plays a crucial role. A yoga mat is ideal for this. Since many exercises are performed lying down with rolling movements, the thickness of the mat is definitely a factor to consider. If a high level of comfort is a priority for you, choose a 1.5 cm thick yoga mat .
A fascia roller can also be integrated into Pilates training. This roller allows for exercises for the spine or back, as well as for the abdominal muscles and core. The body or body parts are either moved on the roller, or the roller acts as a support during the exercises.
Pilates exercises to get you started
Never start Pilates without prior experience. The risk of injury is significant. We recommend attending a basic course and learning Pilates under the guidance of a professional or fitness instructor. Then you can try exercises like these on your own:
Exercise 1 – Mermaid
Sit on the floor and bend both legs to the right. Your left foot rests on the thigh of your right leg. Pull your right foot all the way toward your pelvis. Now extend your left arm up into the air. Your right arm is facing inward, palm raised next to your ear. Now bend your upper body to the left while bending your left elbow and lowering it toward the floor. Your left hand should press against the floor. Hold the position briefly, then return your upper body to the starting position, vertebra by vertebra. This promotes lateral and rotational movement of the spine.
Exercise 2 – Spine Stretch
Sit on the floor and extend your legs out in front of you. Hold a ball with both hands and extend it parallel to the floor. Now slowly bend your head forward, forming an arch with your back. Your cervical and lumbar vertebrae will gradually follow your head as you move. Hold the position briefly and then return your upper body to the starting position, vertebra by vertebra.
This exercise is good for reducing back pain and improving blood circulation.
Exercise 3 – The Hundred
Lie on your back and bend your legs (hip-width apart). Place a small ball between your feet and hold it firmly. Extend your arms upward. Slowly curl up. Move your arms, palms inward, toward your buttocks. Now extend your legs and slowly lift them up. Your feet press the ball firmly together. Now begin pumping your arms—always up and down. Repeat this 5 times in a row. Then slowly return to the starting position.
What can you do with a Pilates ring?
A Pilates ring is a special training device that allows for varied and intensive Pilates workouts. During exercises, the ring provides resistance, resulting in more intense muscle tension (pull or push).