Anyone can practice Pilates, but Pilates exercises on the Ground are ideal for ex-couch potatoes who are wishing to start some kind of physical activity, but especially for those who are above the ideal weight. These exercises are performed on a mat, more slowly and with less impact on the joints, which in addition to facilitating the carrying out of the activity, avoids pain in the knee, back and ankle, for example.
Pilates exercises recommended for beginners are the Soil, with the aid of rubber bands and balls of various sizes that do not overload the muscles and joints and shall comply with the capacity and strength of the student. With the improvement of the physical conditioning it is possible to improve the exercises to the more intense, and with other equipment for Pilates, such as the Cadillac, for example.
Thus, the first Pilates exercises for beginners can be:
1. Learn the correct breathing
The correct breathing for the practice of the Pilates exercises is the chest breathing or diaphragmatic, which consists in allowing the entry of air through the nose and out of the air by the mouth. The best way to learn the breath is to lie face up, keeping the back glued to the floor and legs bent, to allow for a greater accommodation of the lumbar spine.
Then it must support the hands on the abdomen and inhale deeply, but without soaking the abdomen, allowing the ribs are more distant, mainly laterally. When it is no longer possible to allow the entrance of air, you should exhale all the air through your mouth, slowly and controlled. You must make at least 5 breaths like this.
2. Raise one leg at a time
In the same position, it should be with every breath closer to a leg of the trunk and return to the starting position every time you start to release the air through your mouth. This exercise should be done 5 times in a row, with care not to descoordenar breathing. When you complete the 5 reps do the same exercise with the other leg.
3. Centralize the arms to the front of the body
In the same position, lying face up and with your knees bent, but by putting a ball in the back, and holding pesinhos 0.5 or 1kg in each hand, you should stretch your arms and touch hands, one on the other. Should be as close to your hands while you release the air through your mouth and allow the entrance of air when the arms come straight down to the ground.
Lying face up, bend your legs as in the picture and lift the trunk floor, keeping the arms stretched along the body. The exercise consists in keeping the abdomen contracted while moving the arms up and down (always stretched) for 10 times in a row. Do repeat 9 more times, completing 100 moves, but divided ten into ten.
5. Elevation of the leg
Lying face up, place a ball between the legs, near the ankle, and raise the legs together, as shown in the image, then lower the leg and then return the leg to the top. The leg should not be elevated to the point at which the lumbar spine desencostar the ground. During this exercise, the column should always be seated completely on the ground.
Check out other Pilates exercises with Ball that are also for beginners.
The instructor will indicate the performance of other exercises to improve the quality of life and contribute to the reduction of weight. The Pilates can be performed 2 or 3 times per week, and can be carried out alone or in a group, but always with the guidance of a Pilates instructor that may be a physical education professional or a physiotherapist, because in the case of overweight, the Pilates should not be done at home, to avoid the risk of injury.
How to take maximum advantage of the lessons
To make the most of Pilates is advised to do the exercises correctly because of the results of tonicity, balance and muscle strength are seen more quickly. Another useful hint is to concentrate on breathing, taking care not to hold their breath while performing the exercises, while maintaining the flow of incoming and outgoing air, while respecting the guidance of the instructor.
The main benefits of Pilates
Although it is not an activity that has a high caloric expenditure, Pilates also helps to lose weight and to mobilize the body fat, also improving the physical fitness, promoting the well-being and increased self-esteem.
The benefits of Pilates can be observed in the first weeks of the year and involving greater ease, to breathe, to stay and stand with less pain, improvement in blood circulation in the legs and a greater willingness to do exercises.
In addition to these benefits, Pilates helps improve posture, correcting the position of the head which, generally, is more directed to the front, and also the ‘hump’, which is typical when you are above the ideal weight. These exercises help strengthen the muscles, increase the flexibility of the body and to decrease the amount of fat on the inside of the arteries, lowering naturally cholesterol.