Pilates is an exercise that mainly emphasizes our core strength and helps in balancing our muscles. It is a low-impact exercise where one doesn’t need to apply too much force while performing it; however, it needs more consistency and stability. It mainly focuses on the core of the body, known as the “powerhouse,” which covers the abdomen muscles, lower back, and hips area. It is an art of the workout area and majorly gets the stability in the body. Once a person is adapted to Pilates at the beginning, its intensity can be increased with time. Here we are to discuss the benefits of Pilates and how to do Pilates at Home.
Principles of Pilates
Every workout works better if followed by keeping in mind its principles and instructions shared by the trainers or the mentors. Pilates at home may have several ways to perform. Earlier it had six major principles introduced by two students in 1980 that the people majorly adopted.
Later, with time, nine principles were introduced in Pilates, including the previous six principles. These principles are the key to perform Pilates at Home effectively, which are:
1. Breathing: It is the major principle in Pilates. The practitioner needs to focus on breathing the most. An instructor will always remind you to concentrate on your breathing to feel the powerhouse engagement.
2. Concentration: Pilate is more focused on the way and techniques of the exercise than the exercise. The practitioner needs to focus on the body to ensure smooth body movement.
3. Centering: The practitioner should focus more on starting the Pilates from the center of the body, which is the powerhouse.
4. Control: Every workout needs control, so be more focused and control the body movements.
5. Flow: Pilates is a set of multiple workouts, and each workout helps to flow into an upper level to build more stamina and strength in the body.
6. Precision: Pilates focuses more on performing the quality workout than performing it wrongly multiple times.
7. Posture alignment: Pilates helps in improving the alignment of body posture.
8. Relaxation: The practitioner should be relaxed as the mental concentration will only be improved while performing Pilates.
9. Stamina: while performing Pilates precisely, stamina will boost up, which will reduce the stress level.
Benefits of Pilates
One of the major benefits of doing Pilates is that it enhances flexibility and strengthens the body. Along with it, it provides not only physical benefits but also improves mental health. It is a good workout for the complete body. It can gradually make your back pain disappear and improves your body posture. It is a minimal impact exercise; hence, there is no impact on joints.
One of the best things about Pilates is that it has got no age bar; it is beneficial to everyone. Anyone can come to and start Pilates to enjoy the multiple benefits for their own body. Hence, the person with age 60+ can also try Pilates.
• It helps in balancing the body and develops strong muscles. It also helps sportspersons to reduce their injuries. In addition, it enhances blood circulation and increases the body’s self-awareness.
• It also improves memory power. It has been said that Pilates increases the Brain’s power after performing Pilates for ten weeks.
• It increases spinal health and strengthens the spinal and other body muscles.
• Pilates seems to be gentle, but it is challenging. But as the challenge increases, the body starts to adapt to the exercises, enhancing itself and its muscles.
• Pilates metabolize the stress hormones, which means that muscle relaxes and it helps in less stress.
How to do Pilates at Home?
There are mainly 12 Pilates Exercises that help make your core stronger and strengthen the core of the body is the best thing a person can do for overall fitness. And the best part is that it can be done at home. So once the ways are learned and practiced effectively, it becomes part of your lifestyle.
As we understand, it helps balance the body and maintain its stability, Also works on the body posture and the exercise way to keep your spine and muscles safe.
There are multiple ways to strengthen your body, but performing Pilates in their daily routine will engage your body muscles in a new activity, and the body gets to know something new for a change. This change will charge up the body, and gradually, performing it regularly will reduce the pains or injuries. There are many Pilates exercises for beginners, including Leg Circle, the one Hundred, Single Leg Stretch, and many more exercises available on the internet to perform.
Let’s find out few tips to perform Pilates at home:
• Follow the basics first: To start with the exercise, always work on the basic level first, which will be a rewarding experience.
• Following the principle is important: To indulge in a seamless transition, it is important not to jump onto the exercise but to ensure the principles are learned and practiced effectively.
• Centering: Use the centering technique daily to get the maximum benefit so natural coordination can be achieved.
• Stay Committed to finally enjoy the results. Pick a time to do the activity and ensure distractions are being taken care of. Switch off your phones, finish the household chores, and ensure no one knocks on the door.
• Maintain your pace: There shouldn’t be absolutely any rush while performing the activity. It can be practiced at your pace. When learning it from online videos, instead of mirroring the steps, simply pause and play as and when required to understand to perform it effectively for a better experience.
Now, here we are with few exercises:
1. Leg Circle: Lie down and face up the ceiling, relax your arms by your side, straighten the legs on the floor. Now life you one leg up, make a complete circle in the air, put the leg on the resting position, and do the same with another leg.
2. The one Hundred: Lift both legs up towards the ceiling and lower them halfway to make an angle. Lift your head up partially so that the entire body can make a slight U shape. No, pump your arms up and down as you inhale for 5 counts and exhale for another 5 counts.
3. Single leg stretch: Lie face up. Bring both knees in towards your chest and extend one leg out at a time. Keep your lower back on the floor and keep engaging your core.
4. Criss Cross: Lie down straight, facing the ceiling, and bring both knees in toward your chest. Place your hands on the back of your head, keeping your elbows wide. Curl your head up like the way you’re cycling. Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you extend your right leg.