Pilates mat work

Pilates mat work is a great way to start your ultimate Pilates experience. However, at the same time, this is so far the hardest of all the Pilates exercises to master. The main reason for this is the fact that in Pilates mat work, there are no tricks and no gadgets. You will only be using your mind and your body.

Basically, Pilates mat work involves a series of exercises designed to realign and strengthen the body. It pays a lot of concentration on your abdominal muscles or the so-called “core”. And, typically your first class might concentrate on breathing and posture and gradually move into Pilates mat work exercises.

There are originally 44 exercises that fall under Pilates mat work. These exercises are based on six principles: centering, concentration, control, precision, breathing and flowing movement. Also, all of the exercises are done in a sitting or reclining position to take advantage of the more normal position of the visceral organs of the body.

Here are few of the exercises covered by Pilates mat work:

The Hundred – This Pilates mat method exercise is about trunk flexion initiating from cervical region. You will be asked to lie on back, extend legs in the air in line with hips, knees as straight as possible, and feet relaxed. Place arms alongside body with palms down a few inches off floor. Lift head, neck and shoulder blades off the floor and maintain such position. Pump arms up and down toward floor without touching and without moving your torso or legs. Inhale and exhale for five counts.

Rolling Like a Ball – Sit on the mat with knees bent, legs together, forearms on lower legs and point toes. Lift toes a few inches off floor. Balance and breathe deeply several times. Then, roll back onto shoulders and roll up to starting position.

Leg Circles – This Pilates mat method exercise is for hip rotation. Lie on back with right leg straight on floor and left leg extended straight up to 90 degrees to hip. Arms lengthened at sides, palms and shoulders down. Contract abdominals to bring entire back in contact with floor. Inhale and exhale slowly and rotate the left leg with pointed toes counterclockwise. Keep the circle controlled and keep abdominals pulled in. Repeat five times and reverse direction of circles.

Swimming – This is a Pilates mat method exercise for spine extension. Just position prone with arms straight above head, legs extended apart, tops of feet on the floor. Keep shoulder blades down and together. Inhale and exhale, drawing abdominals in and up to stabilize torso. Lift the right arm, left leg, head, neck and chest. Alternate lifting each arm and the opposite leg. Repeat 10 to 80 breaths. Sit back on heels with upper body and head lowered to floor and arms stretched forward.

The Saw – To do this Pilates mat method exercise, sit with legs out in a V, feet flexed, and toes pointed toward ceiling. Extend arms out to sides at shoulder level. Lift sternum, elongate spine, and drop shoulders. Rotate to face right leg, crossing the left arm to right foot. Then, contract the abdominals and flex at hip brining torso toward knee. Alternate between left and right sides. Repeat five times and remain body lifted until the rotation is complete.

There are other exercises involved in Pilates mat work, but generally they are classified according to their complexities. What I have mentioned above are just few of the most intricate movements involved in Pilates mat work.

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The Pilates Method of body conditioning, developed by the legendary German national Joseph Pilates, generally follows carefully laid out principles based on a well-constructed philosophical and theoretical foundation. Although it is considered throughout the world as a form of exercise, there is actually much more to the Pilates Method of body conditioning than its being an exercise. It is not merely a collection of exercises but a method, developed and refined over more than eighty years of use and observation.

While Pilates draws from a number of diverse exercise styles, bringing the principles of yoga, Greek and Roman ideals and Zen together, there are basically certain ruling principles that are inherent to the Pilates Method of body conditioning. These principles are the ones that bring all those ideals together under the Pilates name. These include centering, concentration, control, precision, breathing and flowing movement. Let’s take a look at these principles one by one.

Centering

The Pilates Method of body conditioning called the group of muscles in our center or the core, also known as the “powerhouse”. This encompasses our abdomen, lower back, hips and buttocks. According to Pilates, all energy needed for the workouts start from the powerhouse, and then flows outward to the extremities. The physical energy is then exerted from the core to coordinate one’s movements. In this way, a strong and potent foundation is built upon which to rely in daily living.

Concentration

Under this principle, the Pilates Method of body conditioning requires you to concentrate on what you are doing, all the time. Along with this, you must also concentrate on your entire body. Once you start really to focus and concentrate to your body, you will find a movement which may have seemed simple at first glace, but actually quite complex.

Control

On its most basic, the Pilates Method of body conditioning teaches complete muscle control. Sloppy and haphazard movements are not included in this method. Instead, thorough concentration is requires so that you will be in control of every aspect of every movement. Also, it is important to note that this third principle does not only apply to the large motions of limbs, but also to the position of fingers, toes and head, even the degree of arching or flatness of the back, the turning in or out of the legs, and the rotation of the wrists.

Precision

Every movement involved in the Pilates Method of body conditioning has a purpose. Thus, every instruction is critically important to the success of the whole. As what many experts often say, to leave out any detail is to abandon the intrinsic value of the Pilates Method of body conditioning. The main focus here is on doing one precise and perfect movement, which may eventually become second nature and be carried over into everyday life as economy and grace of movement.

Breathing

Full and thorough inhalation and exhalation are part of the Pilates Method of body conditioning. Pilates, in the first place, saw forced exhalation as the key to full inhalation. However, breathing must be done with concentration, control and precision. It should be properly coordinated with movement.

Fluidity

Finally, the Pilates Method of body conditioning is performed fluidly. There is no static, isolated movement for the fact that out bodies do not naturally function that way. Also, grace of motion must be emphasized over speed. Ultimately, Pilates movements should feel as fluid as a waltz or a long stride. As what the Pilates Method of body conditioning maintains, uniformly developed muscles are the secret to good posture, natural grace and suppleness.

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Winsor Pilates is the most popular of all contemporary Pilates exercises to ever exist. Like any other contemporary Pilates, Winsor Pilates is another attempt to modify the exercise itself but still adapt and apply the same concept that the original. The difference between the two is that the original Pilates’ main goal is to improve your body’s core while Winsor Pilates focuses on weight loss, body sculpting and flat abs.

Winsor Pilates is developed by an expert Pilates instructor Mari Winsor but her approach is more on weight issues and body trimming, which is quite effective for some. In fact, her students often claim that her Pilates technique delivers their desired results in a very short amount of time. This type of exercise is best known for its innovative dynamic sequencing system. Dynamic sequencing is a series of Pilates positions strategically arranged to coordinate the body with the intensity and pacing of the exercises while they are performed. This way it challenges the body and pushes it to its greatest possible limit.

All Winsor Pilates programs are structured with levels, meaning a beginner should not start with the advanced workout routines and also not expect back exercises from a bun sculpting session. To date, Winsor Pilates has more than 30 titles under their name in DVD and CD formats, all of which are targeted exercises which you can follow after you finish mastering the previous one

Winsor Pilates is first and foremost a variation of the original Pilates program so if you are seeking  rehabilitative effects of Pilates, the Winsor variant is probably not for you. This exercise regime concentrates on abdominal, lower back, hips and bun muscles, the trouble areas for those who are trying to lose weight and achieve sculpted body at the same time. By engaging in Winsor Pilates every day, one can successfully take inches off these trouble areas of the body, since the exercises are designed to burn fat. However, there is a catch to it and this is not, in any way, to be ignored by someone practicing Winsor Pilates:  exercises should be done exactly as they are, including sequencing and tempo. Failing to do so will not deliver desired results for the participants.

Aside from great looking results one can achieve through practicing Winsor Pilates, it can also improve your overall health which includes good blood circulation. It is highly recommended to do this type of Pilates for 20 minutes, 6 days a week in order to achieve results faster. Exercise positions are doable and not complicated for beginners, gradually progressing once you improve your muscle tone.

Although you can train with a certified Winsor Pilates instructor, there are many videos you can bring and try at home. This can be very convenient for mothers experiencing post-pregnancy weight issues or for busy individuals trying to squeeze in some exercise routines within their daily lives.

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Are you planning to soon join a Pilates class? Be warned that walking into any Pilates studio could be daunting, especially if it is your first time. You would notice a variety of very odd-looking contraptions, which you could logically infer as ‘Pilates machines.’ Never worry. Whichever studio you go to, there surely would be a knowledgeable and friendly staff or personnel who would accommodate and orient you to Pilates sessions.

So how could you prepare for your first ever Pilates class? You might be truly excited. There is no need to be nervous or to be embarrassed. Beginners are always welcome to join such classes. Here are practical tips that would help you overcome your first-time jitters.

What you should bring

Remember that you do not need to take with you much when you drop by any Pilates studio. Generally, the studio provides every equipment and material you would need for the workout. However, you may prefer to workout using your own mat.

Pilates mats are commercially available in various stores. You should be lucky enough to learn that your studio might actually be selling such items. Take note that such mats are usually made a bit thicker than any conventional yoga mat. Ask your instructor about his recommendations before you purchase your Pilates mat.

It is important to make yourself properly hydrated prior to starting the workout. Thus, you would still need to carry with you a water bottle. You would not need to guzzle water during the workout just like what you usually do on your aerobic and cardiovascular workouts. But you certainly would feel a little thirsty at the middle of the session so keep a water bottle handy.

What to wear

You should not dress to impress when attending a Pilates class. It is very important that you make sure your clothes are comfortable. Wear outfits that would enable you to make movements and to fully stretch. Loose clothes are fine, but keep away from baggy clothes. The instructor should be able to see your body during the workout to see if your alignment is correct during movements.

Baggy clothes may tend to be too revealing especially because there are certain movements that are very complicated. As for the footwear, take note that Pilates should be done barefoot. There is no need to buy and wear fancy and fashionable shoes.

Avoid wearing excess accessories. Belts, long necklaces, and dangling bracelets are not only distracting; they could also pose dangers especially if they get caught up in the Pilates equipment. You surely would not want to strangle yourself. Also make sure your hair is tied back so it would not fall into your face and cause discomfort. You may also opt to wear hair bands. There would be no problem if your hair is cut short.

One last advice: do not wear strong perfumes and deodorants before going to the Pilates class. This is because many people are simply sensitive to strong scents. You need to be considerate of others.

Popularity: 12% [?]

It is just logical that Pilates is currently one of the most popular exercise programs. More and more people are getting into it because of the health and physical benefits it provides. Other than that, peer influence is also one important factor that helps make the popularity of the exercise program further rise.

Pilates involves a great deal of physical discipline. A person needs to be properly motivated to be able to conduct the tasks involved. The activity is also very relaxing. Many people assert that Pilates helps them achieve overall relaxation after a long day of work. Through proper breathing techniques along with required body movements in the exercise, people could achieve physical coordination, strength training, and relaxation at the same time.
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Popularity: 12% [?]

As you may know, the Pilates Method is a series of controlled movements or exercises designed to work with the body, not against it. There are about more than 500 exercises involved in the Pilates Method, and these exercises are categorized or divided according to the ability of the performer. To mention, there are the essential level, power level, intermediate, and the advanced level.
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Popularity: 45% [?]

Doing yoga on the ball can benefit anyone, including:

1. Yoga beginners. Moving into poses with the ball’s support builds confidence and can help your muscles gradually stretch and strengthen as you improve your yoga routine.

2. People recovering from injuries. Some injuries create muscular weaknesses that make it difficult or painful to do yoga postures such as backbends or Warrior poses. A ball can ease you into a pose comfortably and with less risk for re-injury.

Work Those Abdomens!

Abdominal work is only part of the story. You may be surprised to learn that even more essential to your core stability than a set of six-pack abs are tiny muscles that run along the spine and support the body’s joints. Normally we associate a strong body with the large muscle groups.

But, what really improves overall body fitness is the strength of these tiny muscles. They’re the ones that keep you from falling, wrenching a disk in your back, or spraining your ankle when you slip on a patch of ice.

Elevated Pushups for Pecs, shoulders, triceps, and abs

How to do it: Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

To Inflate the Ball

1. Attach the yellow piece to the pump by screwing into place.

2. Before inflating, use a yard stick or tape measure to mark the size of your ball in centimeters (55, 65 or 75) on a wall or floor.

3. Inflate the ball as much as possible, without over inflating.

4. With use, the ball will stretch a bit and can be further inflated.

5. Add more air as necessary, never inflating the ball larger than the centimeters in diameter indicated on the box.

The balance ball rolls around easily, so core strength and balance are required to keep it still. The challenge of keeping the ball still makes the ball an excellent tool to teach stability and rehabilitation. The simplest movement can become a huge challenge when you do it on the ball. Using a ball can give your workout a little more variety and extra challenge. You can try these exercises after your Pilates mat work.

Popularity: 10% [?]

Pregnancy can be a very stressful time for the human body during and even after delivery. That is why every woman who plans on having a baby should prepare the mind and body for this momentous event. It is very important that your body is well-coordinated even before conceiving. Is Pilates a good choice for exercise during pregnancy?

Aside from swimming which can be very awkward for some, Pilates is a great exercise method for maintaining a healthy body during pregnancy. Pilates can help pregnant women stay fit and healthy; moreover, it can help you lose weight after childbirth, which is a common problem for women who who put on a few unwanted pounds during the pregnancy.. Due to physical changes which occur to a woman’s body and hormonal problems when pregnant, the body’s balance and alignment is also weakened. A body that is carrying a child should have a good spinal support and strong core. This way, your body can respond accordingly to the pressure of pregnancy without impairing any areas of the body. Pilates helps to strengthen the core, particularly the muscles needed for a healthy pregnancy such as the back and pelvic muscles.

Pilates is a targeted exercise method which means it can be adjusted to your body’s current state and it is low-impact training, making it very safe for pregnant women to engage in, opposed to weight training and other more vigorous exercises. It trains your muscles by stretching it, not by applying pressure. Together with a good Pilates instructor, you can modify your routines in a way that it will suit your body’s fitness and needs. If this is your first time doing Pilates and you are pregnant, it’s important not to try doing it on your own because you really need assistance with movements and proper placement of various part of the body.

Pilates also provides a calming effect which can help alleviate mood swings that come with pregnancy. The Pilates exercise methods involves deep concentration and proper breathing techniques which is very similar to meditation. It has been proven that women who know how to achieve this greater level of mind experience have a higher success rate in normal childbirth and shorter labor time. This also helps new moms quickly accept and adjust to their new lifestyle with the baby which can help in preventing postpartum depression.

Generally, a pregnant woman can practice Pilates routines during the first trimester but upon entering the second trimester, it is not safe to do matwork anymore. These are the routines you do while lying down and it would be too dangerous for the baby. You also need to be very careful when doing exercises that will involve your abdominals.

As with any other exercises, a pregnant woman should consult her doctor first before participating. Also, having a certified Pilates instructor by your side during sessions is most advisable as well to prevent injury to you and your baby. Pilates can be very beneficial to healthy pregnancy if done properly, your doctor together with your instructor, can guarantee that.

Popularity: 14% [?]

One of the amazing benefits of Pilates is alleviating back pain. This is achieved when your core is strengthened and your posture is improved. This is why seniors and pregnant women often choose Pilates rather than any other fitness routine. Pilates is proven safe for everyone, young. In fact, Pilates exercises are commonly used in therapy centers for physical rehabilitation. With consistent Pilates sessions, either by yourself or in studios, you can greatly decrease the severity of chronic back pain.

Most of the exercises in the Pilates system strengthen the core which includes the back. Pilates works perfectly in gradually easing the pain in your back and as you progress with the program, your back pain will ultimately decrease, often to a point of non-existence. Sometimes chronic back pain stem from poor posture and lack of core support which occurs if superficial back muscles are not fully developed to support your spine. With the Pilates exercise method, these issues are duly addressed, even in your very first session.

One of the basic principles of Pilates is alignment. According to this principle, everything in our body should align accordingly with each other for it to be able to function with balance and stability. Correct posture is not only when you sit or stand, but also when your body is able to deal with the stress and pressure of everyday life. Correct posture should be developed with a conscious effort. When you give in to the Earth’s gravity by slouching or any other body gestures that are not helpful to the body,,  that’s when back pains begin to build up. Pilates corrects and aligns your back, allowing you to develop proper posture that will prevent back pains.

Bear in mind that everything in the core supports the body. Every muscle, even the minuscule ones, is important to your spine. Pilates movements effectively train your core muscles for better mobility. If your spine is properly supported by its surrounding muscles, your body will develop flexibility. A well supported spine could bend in any possible direction and in the process, widens the body’s range of motion. Pilates for back pain is proven safe and effective. Even physical therapists incorporate these movements for rehabilitation programs. Pilates trains muscle groups to work in accordance with one another. Although results are not instantly noticed as far as physical transformation is concerned, subtle changes within your body are certainly felt in a short amount of time.

Popularity: 25% [?]

You will be able to maximize your Pilates exercise when you have a live Pilates instructor as opposed to instructional Pilates materials such as books and videos. Although the principles of Pilates are well-explained in most Pilates videos, they cannot possibly show you how to properly position yourself in each and every movement you make, no matter how great the video instructor is. It is also quite impossible to correct you if you are doing something the wrong way or you are having trouble with a particular routine. Pilates materials are one-way instructions and never interactive so you will have to make do with available information given to you and hope you are doing things correctly.

One can learn a lot from Pilates materials, not to mention the ease of use in terms of pacing yourself, privacy, and time. However, beginners are highly encouraged to participate in live classes to gain a good grasp of the basic principles of Pilates. Live Pilates instructors are needed to explain fully how and why routines are done and they are ready for any question asked by their students. These certified instructors belong to organizations that require them to attend seminars and classes to update them with the latest techniques and development within their field, so you can usually be sure that you are getting the proper guidance.

To achieve desired results, you must do Pilates the properly, and an instructional video cannot do that for you. It will only send instructions for you to follow, assuming that you get it the first time which seldom happens, especially for beginners. Pilates corrects your body’s alignment and symmetry which your live instructor can physically help you achieve in person.

Instructional materials are released almost every day but that doesn’t mean they are updated with current Pilates exercises and routines. It takes time to produce an instructional material, whether in print, audio or video form so they are not that efficient in giving you the latest routines unless you do your own research and attend Pilates conferences yourself.

The problem with Pilates material and beginners is that, almost always, it fails to motivate the student while a live instructor will push you when you need a boost in morale and encourage you in doing difficult routines. Under their guidance, a participant will achieve their goals on time and be receive motivation to do so.

Routines can also be boring at times and live Pilates instructors can spot that problem even before you recognize its symptoms. They are trained to make modifications to challenge the body and encourage interest. Under their personal guidance, you are sure to get full benefits of the Pilates exercise method. Pilates material could work but if you are committed to attaining the best possible result, your best option is working with a live Pilates instructor.

Popularity: 13% [?]