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Yoga Pilates benefits and exercises from home

November 06, 2020 5 min read

pilates mat

Pilates is a series of soft exercises for everyone, a way to keep fit that does not require exaggerated effort.

Also excellent for those who have suffered a sports trauma for physical recovery, for pregnant women (except in the last month of pregnancy) and for those who want to get back in shape after childbirth (recommended 2 months after childbirth).

Pilates is also useful for those who have a sedentary lifestyle at home or in the office because it improves the flexibility of the spine and relieves tension.

So by exercising frequently (30 minutes a day is enough) you can improve the wrong posture of the spine, extend all the muscles of the body, helping yourself with a fitness band or a pilates stick.

Pilates covers more than 600 exercises, so you can vary constantly every day, breathing is important in performing the exercise to have complete abdominal control.

pilates yoga fitness

Do you know Pilates?

Pilates is a series of sequential exercises that must be repeated about 5-10 times slowly, planned, with the help of gym or bodyweight tools.

Breathing in and out are essential, and a series of balanced exercises are comparable to many hours of physical effort performed in the gym in a messy way.

Pilates is made up of a number of factors:

  • Concentration:
  • it is important to keep the focus during the exercise to have a better response of our muscles
  • Breathing-expiration:
  • helps maintain the balance of the body
  • Coordination:
  • The success of Pilates is having full control of the movement from start to finish
  • Center of gravity:
  • it is essential to know how to perform all movements in total safety without the slightest error
  • Flexibility:
  • each exercise must be performed in an elastic and continuous way without hitches
  • Precision:
  • it is necessary to take care of the details of the movements in a perfect way


pilates yoga


What are the benefits of Pilates?

Pilates performed both with the help of gym tools and bodyweight, leads to a series of benefits for your fitness:

  • Muscle flexibility
  • Joint mobility
  • Equilibrium
  • Posture
  • Toning and strengthening of the muscles
  • Muscle development without gaining mass
  • Relief from physical aches, such as back pain, neck, leg joint pain
  • Mental relaxation
  • Free from stress
  • Elasticity in movements

Among the most common exercises of Pilates are the lifting of arms and legs, the crunch, and the bridge with arching of the pelvis.

Other exercises such as the plank and all its variants, front and side forearms, boat-like with extended legs and tilted torso.

If you have any particular physical or health problems, ask a specialist for advice before starting any physical activity.


pilates benefits


How to get started?

To start this discipline, the advice is to follow video tutorials on Youtube, where you can find instructors who explain exactly all the exercises and positions of the body, so as to avoid performing incorrect movements.

For beginners we start on a mat on the floor, free body, as a warm-up, and then move on to more intense exercises also with the help of gym equipment, soft balls, elastic bands, resistance bands, portable pilates bar, circles, rollers and balance board.

It is good practice for those who use sports equipment to wear suitable sports equipment to protect the joints of the body, in order to avoid major injuries.

Pilates is particularly suitable for pregnant or postpartum women, because it helps strengthen the pelvic floor, abdominal muscles, and lower back (lumbar).


Pilates posture

Posture is very important when performing Pilates or Yoga exercises, and it is very easy to assume incorrect positions in everyday life which then also translates to sports.

We have a bad habit, for example, of keeping our backs hunched, of using only one part of the joints excessively, and leaving the other parts of the body unused.


pilates posture


From the figure above we notice that the ear, shoulder, elbow, hip, knee and ankle are on the same line. This indicates that the body is perfectly aligned.

To have greater efficiency, flexibility, balance and coordination, the body must be aligned correctly.

For this you must maintain perfect posture in any circumstance, standing, sitting, doing sports, etc.

To be solid and elastic, the spine must be in excellent shape and is composed of:

  • Cervical lordosis
  • Dorsal kyphosis
  • Lumbar lordosis
  • Sacral kyphosis

When young these structures are very elastic, so if an intervertebral disc protrudes from its main location, then it always returns to its position.

On the other hand, as we age, these structures lose elasticity, compromising muscle strength, become thinner and more fragile until they break, and can come out of their seat causing disc herniation.

Pilates therefore helps to rebalance posture and flexibility, stretches the abdominal muscles, back, hips and joints.

Pilates is also very effective because it helps to maintain the alignment of the spine.


exports fitness


The posture of the head and neck is also very important, the chest must not have an excessive curvature, otherwise, the upper back tends to rotate forward and to have stiff shoulders.


limitations of head movements, backwards, in a lying position and very uncomfortable.

To bring the head back into the correct alignment of the spinal column, simply place it under a pillow to remedy the difference in stiffness that can sometimes have one side of the neck compared to the other side.

Finally, to limit these problems, it will be enough to perform various neck rotation exercises, in all directions, forward, backward, left, right, up and down.


Pilates helps you lose weight

Unlike Yoga with sequential movements, Pilates practices one exercise at a time.

Among the numerous benefits we often ask ourselves if Pilates can make you lose weight or burn fat.

It can be an excellent help to tone the body, firm up, and partly lose weight, but it must be associated with a healthy, balanced diet, avoiding junk food.

Pilates exercise is constant and requires little effort, if you do the exercises regularly, your metabolism starts burning fat for almost the entire duration of the workout.

You can burn between 200 and 400 kilocalories, depending on the level of difficulty of the exercise.

To increase the slimming effect, in some cases, it is necessary to follow a more intense workout, then associated with Pilates.


Pilates YOGA MAT PILATES EXERCISE 1 Hour Full Body Workout



Fat burning pilates

Fat Burning pilates is mainly focused on fat burning.

In this training method you work by gradually increasing the intensity of the effort required, even with the help of tools such as the reformer.

The effectiveness of weight loss with Pilates depends on the commitment and consistency applied, so to get faster results you will need to train several times a week.

Generally, you feel the change in your body after about 20-25 lessons.

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