Losing weight without fear for your health or getting any injuries is quite possible and you can acquire a slender, beautiful body with the help of a specialized and universal system of exercises, which is called Pilates. With its help, even many modern pop and film stars lose weight and stay in shape.
With the help of this set of exercises, Jennifer Lopez herself very effectively corrected her figure after the birth of her baby. So, in the materials of the presented review, we will take a closer look at what the secret of the effectiveness of Pilates is, what it is, and we will also provide video Pilates lessons for beginners , as well as for more advanced users of this system. The unique effect of this program is that it promotes activation of deep muscles, which leads to the formation of a strong frame.
An intimate introduction to Pilates
The complex received its name from the name of its creator, the German Joseph Pilates. Being a rather weak child, he made a lot of efforts to improve his own health.
He developed a system of exercises that combined elements of yoga, gymnastics and stretching after the First World War.
The main goal of Pilates is not to burn as much energy as possible during each workout, but to strengthen joints, ligaments, muscles, and increase the flexibility of the body. That is why those who have lost weight “with Pilates” are easily recognized by their graceful figure and slender silhouette.
Pilates at home for weight loss - reviews and video lessons for beginners and more
Good day, my dear readers. Do you know a universal system of exercises that helps modern stars lose weight? Yes, there is such a system - Pilates. It shows Rachel Weisz and Charlize Theron keeping fit. And thanks to these workouts, Jennifer Lopez regained her shape after giving birth. Let's figure out why Pilates is so good for weight loss, video lessons will be below.
Benefits of Pilates
- Minimal number of contraindications, gentle load on the body.
- No muscle pain after training.
- The work involves not only large muscles, but also smaller ones, which are difficult to force to work differently.
- Pilates not only helps shape your silhouette, but also strengthens your muscles and improves your posture.
If you decide to master this technique, it is best to start classes with trainers, for example, by familiarizing yourself with the complex developed by Svetlana Gudima, a fitness instructor and Pilates trainer.
But if this is not possible, you can also study using video lessons. But remember the basic rules:
- choose clothes that will not hinder movement, stock up on a gymnastic mat;
- exercise at least five times a week;
- perform the exercises smoothly, without making sudden jerks;
- During exercise, watch your breathing, concentrate on working your muscles;
- You shouldn’t immediately “swing” at complex complexes - start with the simplest exercises.
Basic principles of the program
If you carefully study the complex, you can identify a number of principles. Otherwise, without them it won’t be Pilates. So, what fundamentals does this program include:
Breathing . A connecting link for the rest of the foundations included in the complex. Working out the respiratory muscles is very important, because without the work of these muscles we cannot live even a minute. Only in conjunction with proper breathing does the program have an effect.
Focus . It is very important to learn concentration during training to work through an exercise. Only after achieving the most correct execution can you expect some results.
Finding the center of gravity of the body. Since everyone has a different body type, the center will also be located differently. When you find your center, the load will be evenly distributed across all muscles.
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Movement control. Allows you to accurately perform exercises, improves motor skills and muscle elasticity.
Accuracy of exercises. The main difference between Pilates and other systems is that movements must be performed strictly according to instructions. We can say that exactly lies the key to mastering the complex.
Smoothness of movement. This is a very important point. You need to achieve a smooth “flow” of one exercise into another. Sharp transitions and even more so stops are prohibited. The smoothness of movements depends on the ability to use different muscles at the right moment.
Types of Pilates
- Classic - the same system that Herr Joseph developed. Improves coordination, shapes posture.
- Stretching – activities aimed at maximizing muscle stretching are great for weight loss.
- For posture – they allow you to form excellent posture, strengthen your back muscles, and relieve stress on your spine.
- Dynamic - involves the use of weights. This makes the work of various muscle groups deeper.
- With a ball - using a large gymnastic ball allows you to quickly develop flexibility, improves posture, and provides muscles with load.
Are you interested in Pilates as a weight loss program? Then it’s worth learning in more detail about its basic principles and becoming familiar with the advantages and disadvantages of such a complex.
All these nuances are described in the corresponding article “Pilates for beginners at home.”
Please note that Pilates, like any other physical activity, has certain contraindications - they will also be discussed in this material. After reading it, you will be able to understand whether such exercises are suitable for you, and also learn the basic rules that you will have to follow during training.
Exercises in pictures
Here are a few pictures with illustrations of exercises suitable for doing on your own.
Doing Pilates on your own
Simple exercises for beginners
Combine exercises with belly wraps and you will get a great body.
Pilates classes at home - video lessons
If you decide to practice Pilates at home, before starting the workout, carefully watch the video, and only after that start performing the complex. Don’t rush and don’t be nervous – not everything can work out the first time.
Today you can find tons of Pilates classes online, or even a trainer who leads the workouts online.
But if you want to practice exactly when it is most convenient for you and not be “tied” to a certain time, you should give preference to videos - fortunately, they are freely available both from domestic trainers and from foreign Pilates gurus.
If some time ago the most famous was Pilates with Karen Carter, workouts with which can be found both in the original and in Russian, today the number of “domestic” videos on Pilates allows you to choose a video that is suitable for both beginners and those who are already “ on topic."
We offer a selection of videos that will allow you to master the Pilates technique. A Pilates trainer will comment on them.
Basics of Pilates with Alena Mordovina
You should start by meeting Alena Mordovina, who in the introductory lesson explains what Pilates is and what its main advantages are.
It is worth emphasizing that Alena not only shows the exercises, but also gives recommendations on how to perform them. Despite the short duration of the video, during such a workout the muscles receive an excellent load.
Comment from a fitness expert: “This video can be taken as a basis for beginners - it fully reflects the essence of Pilates and is an excellent complex that can be handled without the risk of “earning” muscle pain.
After the body gets used to such a load, you can add exercises. This will make your workout more effective and help you lose weight in a short time.”
Basic Pilates exercises
Beginners should pay attention to another Pilates video, which shows the basic exercises at a basic level. The trainers talk in detail not only about the exercises themselves, but also about how to breathe during exercise, and about the technique of performing the complex.
Comment from a fitness expert: “It is worth emphasizing that this video describes in great detail the technique of performing each exercise from the Pilates complex, which is especially important for beginners.
Such video lessons will be a real boon for those who do not have the opportunity to train under the supervision of a trainer. A positive attitude and the most complete comments are what distinguishes this complex.
The proposed exercises involve a large number of muscle groups and allow you to provide the body with sufficient load.”
Pilates with Inga Yakhnya
Pilates with Inga Yakhnya is also known, video lessons for which are presented below. Inga pays attention to warming up and also shows the technique of performing many exercises that are performed on a gymnastics mat.
Comment from a fitness expert: “It is worth emphasizing that Inga is not only a trainer, but also a teacher, so her explanations are clear and detailed.
The complex is designed for people who have a certain physical fitness, but the trainer also tells how to simplify some exercises. Such training will allow you not only to “sharpen your figure,” but also to improve your posture and improve the shape of your legs.”
Video tutorial with Olga Yanchuk
Pilates with Olga Yanchuk, who in her video lessons focuses on the work of the joints, will allow you to increase flexibility and make your figure more toned, but not muscular. Of course, this does not mean that the muscles are inactive - they also receive sufficient load.
Comment from a fitness expert: “The complex is suitable even for beginners, and will be especially effective for those who sit a lot. Olga has selected effective exercises that, if performed regularly, will improve your figure within three to four weeks.
It is worth emphasizing that all exercises in the complex are gentle on the ligaments and spine.”
Advanced level complex
If you have mastered the basic Pilates exercises, pay attention to the advanced level complexes. One of them is a master class from Pilates trainer Tatyana Chesalina. She pays special attention to so-called stabilization.
Comment from a fitness expert: “This complex covers a large number of muscle groups, as it includes exercises that are performed standing, sitting and lying down.
The trainer comments on the movements in great detail, showing their correct execution. Such classes are recommended for people with sedentary work, as well as for those who want to strengthen their muscle corset.”
Reviews
Olga, 32 years old, Moscow: With irregular working hours, it makes no sense to sign up for classes: you never know when you will finish work. I decided to get in shape myself with the help of video tutorials. I liked coach Alena Mordovina. After a couple of weeks, I began to master the intermediate level of classes. The result began to please not only me, my husband also noticed changes.
Marina, 26 years old, Samara: After the birth of the baby, it was not possible to return to the usual training in the gym, as before the birth. So while he was sleeping, I started turning on video lessons. At first, not everything worked out. But, after I realized where the center of gravity was, the results improved. Not only are the muscles toned, but excess weight also evaporates.
Alexandra, 29 years old, Kazan: I didn’t think that you could achieve good results without a personal trainer. But if you watch a video normally, where not only the correct execution of the movements is shown, but they are explained by the principles of Pilates, then the effect is guaranteed. The main thing is proper breathing and concentration. If you follow them, 30-40 minutes are enough for your body to regain its slimness.
