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Pilates: what it is, its 6 principles, the types that exist and their benefits

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Today we can choose from a large number of exercises, trainings, practices and methods to keep fit and work the body in the specific way we want, one of them is Pilates.

Pilates is a method to improve physical condition while working on mind control and breathing. Almost as much as yoga, Pilates has become very popular, especially among us women, so we want to tell you everything you need to know about them.

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What is Pilates method?

The Pilates method is a physical and mental training system that allows you to stretch, strengthen and balance the body. To achieve this, the Pilates method focuses on developing and strengthening muscles working from mental control over movements more than repetitions, so that you can maintain body balance and give stability and firmness to your column.

As a result, the Pilates method notably changes the way your body acts, looks and feels, as it strengthens and lengthens your muscles without excessively increasing their volume, helps you achieve a flat stomach and slimmer thighs while strengthening your back.

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Your body will look more elegant and harmonious, and your back will be straighter, gradually returning you to a better posture. In tune with these results, mind control and breathing bring you back to balance and a greater state of well-being.

Joseph Hubertus Pilates

The Pilates method gets its name from its creator Joseph Hubertus Pilates, and although it seems a very new exercise for us, the truth is that it was created at the beginning of the 20th century. Thanks to his knowledge in different specialties such as traumatology, gymnastics and yoga, he managed to bring together in a single training methodology, movement and muscle strength with mind control, breathing and relaxation.

In this way, Joseph Pilates designed a series of exercises, movements, routines and apparatus to work the body and mind, which is what we know today as Pilates. A method that consists of the succession of fluid movements, where the secret is in how we use mind and breath control to achieve balance.

The 6 principles of Pilates

This method was created from 6 principles that we find in each of the Pilates exercises what we practice:

1. Concentration

As Pilates is composed of exercises with controlled movements that require a lot of awareness in what you do and a lot of coordination between your breath, your mind and the parts of the body that you are moving, when you practice Pilates you stay focused and with all your attention on the exercises you are running. This is also a way to clear your mind of your everyday thoughts.

At the same time, this concentration and attention on your breathing and your body, is helping you to take awareness of your capabilities, limitations, strengths and weaknesses that as you progress in your Pilates practice, you improve both physically and mentally.

2. Breathing

Slow and conscious breathing is a fundamental part of Pilates exercises, as this contributes to a greater lung capacity and therefore better blood circulation. These two things in turn help us increase our strength, improve flexibility, achieve greater mental coordination and improve posture.

But also, the type of breathing that we use in Pilates exercises helps us to stay focused and relax the mind.

3. Centralization

The Pilates method place our control center at the bottom of our trunk, locating our energy center or Power House in the abdominal muscles. All the movements and exercises we do are made from them, also involving the buttocks and thighs.

4. Control

Pilates exercises invite us to have control over our body and our mind. Each exercise we do requires all our concentration so that we can control it, there that Joseph Pilates called this method "contrology" before we knew it as Pilates.

5. Fluency

The exercises have a speed and rhythm that gives us breath, which we must exercise fluently, achieving harmony.

6. Precision

In short, each Pilates exercise is executed with precision as a result of the 5 previous principles; You gain this precision with perseverance in your practice.

Types of Pilates

We can talk about two types of Pilates properly: Pilates on the floor and Pilates with machines, also called Pilates reformer. There are those who include a third type of Pilates, which is the one that arises from the combination of exercises with yoga postures. However, this cannot be considered as a type of Pilates itself.

Pilates mat, Pilates on the floor or Pilates on the floor

Floor or floor Pilates exercises are performed on a mat which, as its name suggests, is located on the ground. These exercises include lying, standing, or sitting postures, and can be done with the help of accessories. such as the flexible ring and the elastic band or fit band, to provide resistance and increase the flexibility. Another element widely used in floor Pilates is the ball or fitball, as it is of great help to work the flexibility of the back.

The Pilates mat can be done at home or in classes while you learn an exercise routine better

Pilates reformer or Pilates machine

Joseph Pilates also designed a series of machines to perform Pilates exercises. The best known and most used is the _reforme_r, which is a kind of bed that slides vertically on rails and that includes a series of pulleys, to generate resistance while we work the different movements.

In some Pilates centers you can also find a Pilates machine called a cadillac or trapeze; This machine is a kind of bed with a steel structure on it, with which by means of ropes and a pulley, you can hang on it while doing the exercises.

In general, classes on Pilates machines are a bit more expensive than those on floor Pilates, but there are those who prefer them.

Benefits of Pilates

Pilates, as we have told you, are very beneficial forstrengthen muscles while working the mind and breath, but they also have the following benefits:

  • Pilates are the best exercise to improve back pain and any condition that results from it, as much of their focus is on strengthening the back.
  • Pilates shapes and tones muscles.
  • By working the back and general body alignment, Pilates correct and improve your posture.
  • Being a rhythmic movement that is done in coordination with breathing, Pilates lowers stress levels and helps you relax.
  • In addition, their exercises are excellent for increasing elasticity.
  • If you want to achieve a flat stomach, Pilates exercises are based on the use of abdominal muscles, so they work very well to strengthen the abdominal area and achieve a belly flat.
  • In general, your figure will look more stylized, because muscles are toned and lengthened while posture is corrected.
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