Pilates is a workout that is gaining more and more followers. And it's no accident. Pilates is not just a set of exercises - it is a way of life that brings peace of mind and strengthens the body. Wondering how to get started with this unique type of physical activity without leaving your home? What is it, and how does it work? How do I start doing Pilates at home? We answer the most frequently asked questions.
Pilates - what kind of workout is it? Here's the definition and name origin
In the world of Pilates, harmony of body and mind becomes a reality. Pilates is a workout designed to strengthen, make more flexible, and stretch all the muscles of the body, but also to reduce pain and stress, improve posture and overall health. The method was developed by Joseph Humbertus Pilates at the beginning of the 20th century, and the method owes its name to its creator. The exercises draw on many other disciplines, including ballet, yoga, and tai-chi, and were originally used in rehabilitation. Over time, it caught the attention of fitness clubs. Today, it is one of the most popular forms of activity that we can enjoy both at home or in a special studio.
Pilates training - what does it involve? Let us explain
What does Pilates involve? Isometric exercises lie at the core. These require us to alternately tense and relax the muscles. The workout is not dynamic, but correct technique, precision, and accuracy of movement are key, and we focus on these in each exercise. Breathing - calm, steady and deep, inhaling through the nose and exhaling through the mouth - is of great importance. The activation of the abdominal muscles also contributes to the effectiveness of the workout - engaged core and breathing are the starting point for performing each exercise with full control. Movements must be smooth and precise.
The way a Pilates workout looks like depends heavily on its type. Among others, we distinguish the following:
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Power Pilates - using a variety of rehabilitation equipment, rubber bands, hoops, pilates balls and more. This form of activity can be practised in a studio while supervised by a specialist.
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Stott Pilates - a gentle workout consisting of stretching and relaxation exercises that can be successfully done on one's own at home.
Who can do Pilates? Find out if this is the right activity for you
Due to its nature and specific dynamics, Pilates will be an excellent activity for everyone. It will not only work well for people struggling with low mood, chronic stress or muscle tension, but also for those returning to sport after injury, pregnant women or seniors. The Pilates method can also prove to be an ideal choice for people who would like to strengthen their muscles and slim down their body without strenuous workouts at the gym or running. Pilates will help improve the appearance of the glutes, abdomen and back in particular. Although, unlike endurance training, it won't burn a huge amount of calories, it will help to make the body more flexible, slender, and firm.
Pilates - how to start? Pilates training for beginners
How to start doing Pilates? We can start our adventure with this workout form with the simplest exercises. Starting a Pilates adventure does not require leaving your home. All you need is an exercise mat and a basic knowledge of techniques. If you want to practice Pilates at home, start by learning breathing and neutral (starting) positions. There are two: lying down and sitting up. The first involves lying on a mat with the spine aligned in neutral position. In the latter, sit with your back straight and knees bent ever so slightly, your feet flat on the mat and your arms along the torso. It is also useful to train abdominal and pelvic tension, which will allow us to focus on controlling the body in each subsequent movement. We can then move on to the proper training.
Basic Pilates exercises for beginners include, among others:
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Opening the legs out to the side while standing,
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Lateral and front arm raises while standing,
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Spinal roll down and up - from a standing position, slowly move to forward bend to touch the floor and roll up,
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Alternative arm/leg raise,
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Pelvic bridge,
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Flexing the abdominal muscles in supine position,
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Plank, also known as front hold.
Many instructional videos or ready-made workouts for beginners can also be found on the internet. You can use numerous available apps or YouTube videos to guide you step-by-step through your first moves. Exercises are performed slowly and carefully. It's quality over quantity here, although it is best to do each movement in a series of 10-12 repetitions. Remember to focus on correct breathing and muscle engagement. When practising Pilates at home, it is worth paying attention to the stability and safe execution of each movement. Focusing on correct posture will help avoid injury and strengthen back and abdominal muscles. Remember about breathing - deep, calm breaths are key to achieving the harmony of body and mind. As you become more advanced, you can add extra equipment to your workout, such as a stability ball or resistance bands - they're cheap, yet have multiple uses.
Remember about your workout space as well; make sure you have enough place for your mat and can easily perform all Pilates exercises without bumping into furniture or walls. Regularity matters - try to find time for your at-home Pilates training a few times a week to see the results of working on your body.
You can also start doing Pilates at a fitness club or in a Pilates studio. Guidance offered by a specialist makes it easier to master the correct technique and learn the exercises that can be then done on your own at home. All it takes is choosing a beginners' class - opt for a personal training or group classes.
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