Pilates is an exercise program designed primarily to work the core?the muscles of the abdomen, back, hips, and pelvic area. It also strengthens muscles of the arms and legs, and increases flexibility. You can do Pilates exercises at home with a video, in a class, or in a studio with special equipment. Boxer and performer Joseph Pilates developed the program in the early 20th century, and it has steadily gained popularity over the years.
The advantage to Pilates exercises is that they?re slow and easy enough for people of all ages and fitness abilities to do. One of the best-known Pilates exercises is ?the hundred,? which works the abdominal muscles. You lie on your back with your knees bent at a 90-degree angle, or hovering a few inches off the ground. As you breathe in and out, you pulse your hands and count until you reach 100.
The roll-up is another Pilates abdominal strengthener. You lie on your back with your knees bent or straight, and your arms stretched out straight up over your head. Then you curl upward, raising your arms straight up, and then out in front of you until you?re reaching out all the way over your toes. Curl back, bringing your lower back and then your upper back down to the floor and returning to the starting position. Do eight to 10 repetitions, gradually adding more reps as your stomach strengthens.
Single-leg circles are one of the Pilates exercises that work the lower body. To do this exercise, lie on your back with one leg raised straight into the air. Pull in your abdominal muscles to anchor your body. Lower one leg straight down and cross it over the other hip. Sweep the leg around in a small circle, and then raise it back up into the air. Repeat 10 times on each leg.
The best one-size-fits-all class for flexibility is an aerobic exercise group class. The ultimate goal is aerobic (cardiovascular) fitness, but instructors and their students have to go through warm-up and flexibility exercises before getting to the aerobic component.
If you are a beginner or older adult not used to regular exercise,
Pilates is a low-impact, joint-friendly method that invigorates mind and body. It was originally a one-on-one training system done on a mat and also on specialized machines developed by Joseph H. Pilates in the early 1900s. He originally called his system “Contrology” and preached about the benefits of doing his
If you are a postmenopausal woman, you are at risk for osteoporosis—having weak, brittle bones that increase your odds of fracturing a bone. The good news is, doing simple exercises a few days a week can improve your bone strength and reduce your fracture risk.
“The effect of exercise on bone
Improve Your Balance, Core, and Flexibility
Pilates is a low-impact, joint-friendly method that invigorates mind and body. It was originally a one-on-one training system done on a mat and also on specialized machines developed by Joseph H. Pilates in the early 1900s. He originally called his system “Contrology” and preached about
Everything begins with the core. Core muscles stabilize segments of the body, act as a shock absorbor for the whole body, maintain functional (working) posture, and allow for motions such as flexion and rotation. Improving your core through regular resistance exercises, experts pledge, can improve overall mobility. Core exercises for elderly
Before beginning any new fitness program, including resistance training, check with your doctor. Explain what the program will involve in terms of exercise type, intensity, instruction, and supervision. You will likely get one of these three responses, although not with these exact words:
Great. It’ll be good for you.
Go with the
Fitness programs, including those that have a flexibility component, are available in a variety of formats. They are in books, magazines, online, on DVDs, and at health clubs, churches, hospitals, colleges/universities, senior centers, YMCAs/YWCAs, golf and tennis clubs, municipal recreation departments, and neighborhood fitness centers.
Enroll in programs for groups or
A well-qualified, certified Pilates instructor will ensure you are doing the exercises correctly and safely. The instructor should have at least 300 hours of training, be fully certified in mat and on all the machines, and have at least a few years’ teaching experience. Most Pilates certifications require knowledge of anatomy.
Pilates was originally a one-on-one training system done on a mat and also on specialized machines developed by Joseph H. Pilates in the early 1900s. He originally called his system “Contrology,” because to do the exercises correctly requires full concentration and control.
It’s a total body workout, best known for how
Your core muscles (the muscles around your trunk and pelvis) are a vital component of posture and balance—in fact, many physical activities depend on stable core muscles, and a core that is strong also provides vital support and stability to your lower back, making all the difference when it comes
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