Pilates, as we know, is still a slightly vague concept in India. With this article, we hope to give you an insight into the sport and its benefits. It could be really beneficial for you to include Pilates in your routine because of the benefits it offers along with a convenience of practice.
Developing your body in a balanced way, correcting poor posture, improving your physical vitality and stimulating your mind are all part of this fitness system. But that’s not all! To convince you once and for all to try Pilates, Domyos has a run-down all the benefits of this sport.
WHAT IS PILATES?
Pilates is a fitness system to strengthen the deep muscles that control posture. Deep muscles are the core muscles located between your ribs and hips and around the spinal column (abs, pelvis and back). They are the centre of your body’s energy and help you maintain strength and stability. Pilates is also a discipline that helps to improve body awareness and better understand your strengths and limits to use them to your advantage.
WHAT ARE THE MAIN PRINCIPLES?
Developed in 1920 by Joseph Pilates in New York, Pilates is now popular around the world. It is good for both body and mind, and is based on six fundamental principles:
Breathing is very specific. It should be directed laterally into the rib cage for better use of the lungs (inhale through the nose, exhale through the mouth).
You must focus on each movement and its execution to get the most out of each exercise.
All movement should start from your body’s energy centre, the abdomen.
You need to control each movement by linking your breathing with your mind. You must be fully aware of your body to control each posture and movement and to feel it deeply.
The movement should be graceful in order to create flow and balance through the exercises.
Each movement should be done precisely, with the goal being quality, not quantity. Your Movements should be carefully executed to see a real influence on your body.
WHAT ARE THE BENEFITS OF PILATES?
“After 10 sessions, you’ll feel a difference. After 20 sessions, you’ll see the difference. And after 30 sessions, you’ll have a brand new body!” Such is the promise of Joseph Pilates, whose method offers a number of benefits.
– Improved posture and stronger core muscles:
Say goodbye to lower back pain with a firmer stomach and a stronger, more flexible body.
– Improved and more controlled sports movements.
– More flexible superficial muscles, eg, hamstrings, psoas, hip flexors etc.
– Improved range of motion, strength, endurance and power.
– Works like a massage for the internal organs.
– Increase in blood flow
– Reduced risk of injury and muscle imbalances
– A more balanced muscle development
WHAT ARE THE DIFFERENT TYPES OF PILATES?
Since the discipline was first created by Joseph Pilates, other variations have also popped up in time. Here are three different approaches you might also want to try out:
An accessible, extremely gentle method to stay fit until any age. It combines stretching, breathing and gentle gymnastics.
This is a combination of yoga and Pilates with a dual focus on flexibility and fitness. Breathing is slow and controlled throughout the exercises.
WHO CAN DO PILATES?
Anyone can do Pilates. While the exercises are challenging, they are also low-impact. It doesn’t matter what your gender is, whether you’re an athlete or not, you’re elderly, injured or recovering, stressed, tired, stiff, pregnant or a new mum, you can do Pilates because it is a progressive method (if you have any doubts, be sure to speak to your doctor). The exercises can be adapted to your individual level, needs and any specific issues you may have.
HOW OFTEN SHOULD I PRACTISE PILATES TO SEE RESULTS?
Since Pilates is a gentle sport, you can do it as often as you like. As with any physical activity, you should practise every week, all year long to see results. Our advice is to do two to three Pilates sessions every week depending on your age and goals.