Pilates Exercises
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Pilates Exercises

The specialized exercises program, called Pilates Method, is aimed at the main supporting muscles that help to keep the human body in balance and support the spine. Pilates Exercises teach balance and control of the body, and strengthening the deep core muscles that provide alignment of the spine. It's very important, that the Pilates Exercises can alleviate and prevent a back pain.



The Pilates Exercise program

Pilates Method is an unique system of exercises, named after its founder, Joseph Pilates. Mr. Pilates developed this exercise system in the beginning of 20th century for improving his health and to restore health of the fellows wounded during the First World War. Later, he began to use resistance of springs in programs of rehabilitation for patients, and then created the unique equipment (reformers), now used in Pilates Exercises System.

Important principles of the Pilates Exercise Program include:

  • Use of mental concentration to improve movement efficiency and control of core muscles.
  • Control of neutral spine alignment, or correct posture, during all exercises time
  • Development of the core muscles, which support the back, and of the abdomen muscles to keep correct posture
  • Concentration on breath to improve mental focusing and exercises efficiency
  • Increase in length, strength, and flexibility in muscles

The exercise system is usually taught in one of two formats:
  • Using the unique Pilates equipment in private, or semi-private, sessions
  • Group mat classes not using equipment

Pilates equipment

The Pilates equipment, such as Reformer, uses the resistance of powerful springs to create necessary effort. The Pilates Reformer consists of a sliding platform anchored at one end of its frame with springs. A patient can move the platform by pulling on ropes or pushing off from a stationary bar. So, you can see, that pilates exercises is based on two core factors - the challenge of moving the platform and keeping balance on a moving surface.
See Figure 1a and 1b to view examples of some exercises done on the Reformer.

Pilates Exercises fig. 1a     Pilates Exercises fig. 2a
Fig 1a:              Fig 1b:

Another type of the Pilates Machines is called the Cadillac and consists of a padded platform with a cage-like metal frame above it. Various bars or straps are attached by springs to this frame. See Figure 2a and 2b to view photos of exercises done on the Cadillac.

Pilates Exercises fig. 2a     Pilates Exercises fig. 2b
Fig 2a:              Fig 2b:

A third type of Pilates Equipment, the Wunda Chair looks like a small bench-like platform with a bar attached with springs. You can do exercises by pushing on the bar while either sitting or standing on the platform, or standing or lying on the floor. See Figure 3a and 3b for photos of Wunda Chair exercises.

Pilates Exercises fig. 3a     Pilates Exercises fig. 3b
Fig 3a:              Fig 3b:


Mat exercises

If you do not want to spend money for pilates machines you can do exercises using only a mat. Pilates Mat Exercises can help in strengthening the muscles of the spine and hip and improving the flexibility of your entire body. In spite of the fact that scope of the mat program is limited in comparison with pilates machines, there are many mat exercises which allow to reach magnificent results. See Figure 4a, 4b, and 4c for some simple mat exercises.

Pilates Exercises fig. 4a     Pilates Exercises fig. 4b     Pilates Exercises fig. 4c
Fig 4a:              Fig 4b:              Fig 4c:

Patients with a pain caused by excessive movement and degeneration of intervertebral disks and joints, can considerably reduce pains and improve the health by means of a complex of Pilates Exercises. Besides, asymmetry of posture can be corrected, thus reducing the wear and tear from unequal strains on an intervertebral joints and disks.

Pilates considerations for back pain patients. It's very important!
Before you will start to do pilates exercises, we strongly recommend to consult with both your doctor and potential instructor, that has experience in any specific back problems. If pilates exercise causes pain - it is better to stop and consult with the instructor.

Finally, it may take some time for the full benefits of a Pilates Exercise Program to be realized.

So, you have decided to begin? Here you can find all necessary for exercises: mats, reformers, training courses on DVDs, books written by certified pilates experts.

We hope, that our site will be helpful to everyone who wishes to improve own health.


Pilates Exercises