The best tips on pilates
In this guide, we have gathered our best tips for pilates. Whether you are a beginner and have just started with pilates or you have been practicing for a while, you are sure to find some useful information in this guide that will hopefully motivate you even more regarding this form of exercise and everything it involves.
New to yoga? Check out our guide to yoga exercises for beginners here.
What is pilates?
Pilates is a form of exercise inspired by the foundation of yoga to connect mind and body, invented by Joseph Pilates just before World War II for rehabilitation and general training for soldiers. The exercises are performed with slow, coordinated movements that focus on strength, flexibility, mobility, but also the body-mind connection, meaning the mind's ability to control the body's movements. The exercises in this type of training can be performed without equipment, using only your body weight, or with equipment so that you can train various sections of the body, such as knees and ankles.
What is the difference between Yoga and pilates?
Well, both Yoga and Pilates are performed in slow, coordinated movements with rhythmic breathing and benefits in the form of core strength and flexibility. Both have a strong focus on the connection between mind and body and increased awareness of the different movements the body makes during and after exercise.
What Pilates includes that yoga does not, is that you can use different equipment to enhance the gains of muscle and mobility. There is also more training of the core muscles in Pilates, while Yoga trains the whole body.
Why choose pilates?
If you want to increase your core strength or enhance your mobility while improving your musculature and preventing muscle and skeletal overuse. If you want strength without large muscles, this is the perfect workout for you. In these exercises, you not only train your back and stomach but also core musculature and body control.
- Better balance
- Less back pain
- Better body control
- Less stress
- Better mobility
Pilates exercises
1. Pelvic curl
Lie on your mat with bent knees pointing upward, feet flat on the floor. Make sure your feet are hip-width apart.
Breathe in – prepare
Breathe out – position your spine up into a bridge
Breathe in – take a pause at the top and point your knees over your toes to open your hips
Breathe out – soften your chest and position your spine back down to the ground
If you want a little more resistance with this exercise, it’s fine to use resistance bands around your knees and keep your knees hip-width apart.
2. Crisscross
Lie on your back with both legs in a tabletop position, meaning hips and knees are bent 90 degrees with feet in the air, and hands behind your head
Breathe out - lift your head, neck and shoulders by pushing your ribs towards your navel
Breathe in - hold the position
Breathe out - rotate your right elbow towards your left knee as your right leg extends
Breathe in - return to the previous position
Breathe out - rotate to the opposite side
3. Side bend
While on your side, push up on your forearm and elbow with both knees bent. Your feet will be behind you, with your knees in line with your hips.
Breathe out - push your forearm down into the floor and lift your hips up into the air.
Breathe in - lower your hips halfway.
Breathe out - lift your hips up again.
Breathe in - lower your hips with control. Repeat on the other side.
Pilates clothing
Once you have an understanding of what pilates is and what benefits it can offer, it’s wise to start with the right clothing; it is important to have comfortable clothes that do not hinder your workout. A pair of leggings that are soft, elastic and squat proof, along with a top with seamless construction that does not irritate the skin while you train. You can choose whether or not to wear socks while doing pilates exercises; if you choose to wear socks, it’s good to have a pair that is light and comfortable.
Pilates leggings
When performing the exercises, it is important to choose a leggings that fit well on the body, so you neither have to be irritated by it riding up or down. At the same time, it can be comfortable to have a seamless workout leggings for maximum comfort and mobility. Elevate vortex leggings are a seamless workout leggings with compression that provides a nice shaping effect. The leggings come in 7 different colors, providing full opportunity to mix and match freely with various tops! Softy leggings are also excellent if you want a simple and good workout leggings. The compression leggings have an anti-wrinkle effect that keeps the leggings smooth and nice.
