Pilates at home, exercises for beginners, the best exercise complexes for back and weight loss

Pilates was originally developed as a complex for recovering from injuries. Now it is a full-fledged fitness practice.

Pilates trainer, movement and body awareness specialist

Pilates is a whole philosophy.

As a method of working with movement, it is primarily aimed at deep muscles: Pilates turns on “sleeping” muscles and relaxes overstretched ones, thus relieving the stress on joints, eliminating pain and many diseases associated with improper body function.

As a method of working with the mind, it develops body awareness and teaches you to listen and hear your body.

And Pilates also works with breathing, mobility (what is mistaken for stretching), stability and endurance.

We suggest you dive a little into this sport and train with model Daria Krasikova.

Indholdsfortegnelse

“Hundred.”

This exercise is not suitable for those who aspire to abs, but any beginner can manage it. “Hundred” is aimed at strengthening the muscles of the legs, arms, back and body, helps to reduce the volume of the waist and tighten the abdomen.

During the exercise, try not to overstretch the neck and do not press it to the chest, also do not hurry, do not wave your arms and do not take the lower back from the floor.

Technique:

Lie on the floor so that your spine is pressed against the floor.
Leave your legs bent on the floor or lift them up in the same position.
Extend your straight arms and do five non-fast strokes while inhaling and exhaling.
Do five arm swings on the inhale and five on the exhale.

Perform this exercise 50-100 times.

Gluteal bridge

This exercise not only corrects the volume and shape of the buttocks, but also strengthens the lower back, reducing pain, evenly distributes the load on the lumbar region, and improves walking and running performance. In addition, its main advantage is its variability: you can perform it with your own weight, with a barbell or dumbbells, rubber bands or with an upward leg. While performing the exercise, do not forget about the straight position of the body.

Technique:

Lie on your back with your legs bent and your heels firmly placed on the floor.
Place your hands along the body.
Lift your hips up on the exhalation, hold for a second and lower on the inhalation.

Perform the exercise 10 times.

Gluteal bridge with raised leg

This is a more complicated variation of the previous exercise. It works on the same muscle groups, but you will have to put more effort.

Technique:

Lie on your back with your legs bent.
Arms along the body.
Lift your leg up on the exhale, hold for a second, lower on the inhale.
Change legs and repeat the exercise.

Perform the exercise eight times for each leg.

This complex is good because it is aimed at the main muscle groups: back, body, buttocks, hips. Very simple, but at the same time effective.

Marina Kavkaeva

Pilates trainer, movement and body awareness specialist

Pilates is all-round development of the body. It is useful for athletes and beginners of different age categories. It is important to choose the right level of load for yourself.

Twists

Twisting is a fundamental exercise aimed at developing the rectus abdominis muscle. It is the one that will help in creating relief, without requiring any additional equipment. However, this exercise will not help you shed weight, and also if overloaded, it can cause back pain. Here, too, you should not be in a hurry.

Technique of execution:

Lie on your back with your legs bent at a 90-degree angle.
Place your hands behind the back of your head.
Raise your shoulders and chest so that your lower back remains on the floor.
Return to the starting position.

Perform the exercise 30 times.

Leg circles

When performing it, the abdominal muscles work, the muscles of the back and legs are strengthened. The main thing – keep your leg as straight as you can, perform the exercise slowly, feel all the groups of muscles involved.

Technique: