Discover a way of exercising that reeducates your posture and gets you fit

The Pilates Method was created by Joseph H. Pilates at the beginning of the 20th century. Joseph suffered from conditions such as rickets, asthma and rheumatic fever as a child, but with effort and determination he developed a way of exercising the body and mind based on natural movements, performed consciously, combining martial arts, ballet movements and yoga postures.

This method contains more than 500 exercises that are a mix of peacefulness, flexibility, strength and muscle tone.

These anaerobic exercises do not entail movements that require extra oxygen. They are based on six core principles, which are control, concentration, precision, flow, breathing and centering.

Centering means paying attention to the muscle of the core (lower back, hips and buttocks, which support the weight of the body and are involved in the majority of our everyday movements.

What are the benefits of Pilates?

• Flexibility and agility
• Coordination of movements
• An understanding of your own body
• It improves the circulation and protects the heart
• It tones the body
• It reduces muscle and joint pain
• It aids recovery after sports injuries
• It controls breathe and reduces stress
• Boosts vitality and energy
• Reeducates the posture

The method requires a monitor to guide and direct you through the exercises and the use of the machines make up the routine, however, some of the simpler exercises can be done at home, and are safe and effective. How about it?

1. Rocking:

Seated with the legs bent. Hug them with two arms. Arch your back and allow yourself fall backwards. Swing back to your starting position. Do not let go of your legs. You’ll be stretching your vertebrae, so do this exercise very slowly.

2. Elevation:

Sit with your legs stretched out. Lift both legs up to an angle of 45 degrees. Lean back and hold your body in a V position. Keep your balance. Hold for 20 seconds, rest and repeat five more times. This strengthens the lower back and lower abdominal core.

3. Circles:

Once again, lie face up, with legs stretched out and your arms alongside your body. Bend the right knee, stretches the leg so that it is perpendicular the mat and make rotate inwards and outwards, keeping the rest of the body in position. Repeat with the other leg. To make the exercise harder, bend the leg stretched and place the foot on a ball. This will cause you to contract your abdominal muscles and buttocks to hold the posture.

4. Adduction with ball.

Lie face up with your arms alongside the body and chin pointing to the sternum. Spine straight. Legs bent and slightly open. Put the ball between your legs. Breathe out while you squeeze the ball between your legs and raise your hips. Hold your abdomen and buttocks tight and feel your inner calves working. Hold the position and feel the insides of your calves working. Breathe in and lower yourself to your starting position without resting on the floor. Breathe out and repeat 20 times. You can also do this without the ball if you find it very difficult. It will be easier but you will still strengthen your buttocks and abductors.

Pick exercises that target the area that needs strengthening. As we said, there are 500 basic exercises and hundreds of variations. See a personal trainer if you want take part in a guided class and you’ll soon see the results.

This post is also available in: Spanish