Pilates for weight loss: a set of exercises for beginners, reviews

Pilates is a well-known and popular system today.physical training, developed about a century ago by the German Joseph Hubert Pilates to treat your own body. He grew up a very painful child, until the age of 14 he was overcome by various ailments, including asthma and rheumatism. Having moved to America, Joseph managed to spread his method for healing the body and modeling the figure, celebrities became interested in and interested in it: cultural figures and politicians, actors, models, musicians. The Pilates system began its triumphal march around the world.

Is Pilates suitable for weight loss?

Визуально вы станете более подтянутой, если get a flexible back. When doing Pilates, it consumes only about 300 calories per hour. Therefore, a quick result in losing weight, no one guarantees. According to statistics, after one month of training, the weight loss for most trainees is from three to eight kilograms, while observing proper nutrition. The more extra pounds you have, the more you can lose.

Pilates slimming exercises are aimed atdeep development of muscles and slow, but true result. You have a great opportunity to strengthen the body without increasing the volume of muscles under the fat layer. Eat mostly vegetables, savory fruits, lean proteins and complex carbohydrates and your body fat will melt faster. The main thing - do not break away and do not throw everything in half way.

Why when losing weight is to choose Pilates

Here are its benefits:

1. Regular exercise stabilizes metabolism and leads to the early elimination of excess fat and toxins.
2. Acquired flexibility of joints and ligaments, what is the secret of longevity and youth.
3. With frequent exercises, you are guaranteed strong muscles, high body tone, excellent well-being and mood.

Rules for performing quality workouts

There are not so many of them:

1. Doing Pilates for weight loss is necessary on an empty stomach. An hour before a workout and an hour after it can not eat.
2. Choose easy-to-stretch and comfortable clothing, such as leggings and a tank top. Engage in either barefoot or tight socks.
3. The mat, mat, or towel on which you exercise should not slide during exercise.
4. Perform the whole complex smoothly, without jerks. Feeling pain or discomfort, complete the workout.
5. In the course of performing Pilates exercises, you should concentrate, calmly and deeply breathe, as well as control your posture, make sure that the spine is straight and your stomach is taut.

Complex Pilates for weight loss: basic exercises for beginners

In the arsenal of this system over 500 exercisesfor working through a variety of body parts. Anyone who has decided to do this gymnastics for the first time, must choose a workout with an instructor, visiting group or individual classes in a gym. The trainer will teach you the correct technique for doing the exercises, and after that it makes sense to switch to independent classes at home.

Universal exercises for weight loss

If you are a beginner, set aside a day forPilates 10 minutes. For weight loss, the acquisition of a beautiful posture and flexibility will be enough for the first time. Then you can increase the amount of time to do the exercises. Diverse and regular workouts are the key to your success.

Warm up

Start training it is necessary from her:

• Stand straight, back straight, arms along the body. Do slow bends forward, do not bend your knees, while raising your arms up.
• Connect the brushes to the lock behind the head, make their ascents as high as possible, breathe slowly while lowering the arms and raising them, straining the press (5-7 times).
• Sit down, legs should not be bent at the knees.Lean on the mat and make a smooth back arch to the maximum. Hold this position for ten seconds, then return to the starting position and pause for 5 seconds. Repeat ten times, do not tear off the legs from the floor, knees should be straight.
• Lie on the mat, feet on the floor, feetbent at the knees at an acute angle, retract the stomach and squeeze the buttocks, slowly tear off your back from the floor when you find yourself on the shoulder blades (on the bridge), linger for 10 seconds, then slowly return back. You need to repeat the exercise 5 times.
• Without getting up from the mat, lying on your side, strainabdominal muscles, leg raised up, begin to make circular movements, the knee should not be bent. Perform 5-7 laps clockwise and counterclockwise with one foot, then change leg.

The main complex

You have prepared the body. The following exercises Pilates for weight loss will be easy to perform even for beginners.

1. Stand up straight, stretch your arms along the body,bend forward, do not bend your knees, put your hands on the floor and walk three steps with them, linger for 15 seconds. After that, bend back, lie down on your stomach, lift your head, bend your back and linger again for 15 seconds. Go back to the forward bend and then straight to the rack. Must be performed 20 times.
2. A good exercise to say goodbye to a protruding belly: lying on the floor (the press is tense, focusing on the buttocks), lift the legs together with the upper part of the body. Such ascents make 12-15.
3. Lying on your stomach and breathing evenly, raise your left leg and left arm at the same time for a few seconds, then your right. Do 10 times on each side.
4. Another Pilates exercise for effectiveWeight loss: lying on your stomach with strained abdominal muscles, lift your legs and arms and swing them parallel to the floor surface. 40 seconds, take a break and again swing. You need to perform three sets of moves.

Abdominal slimming exercises

The most stubborn and intractable abdominal musclescapitulate under the pressure of these beneficial exercises. Remember about a slow pace - a key factor in efficiency. If you do not have time or are impatient, choose a more intense and fast workout for weight loss. According to numerous reviews, it does not make sense to perform Pilates exercises in a hurry. You will hurry to finish quickly, reduce the result to zero.

1. From the prone position, slowly tear off the body, "twisting" forward, at the end, linger for 5 seconds, slowly lie back, do not tear your legs off the floor. You need to do five repetitions.
2. Сядьте.Lift your right leg up, describe 10 circles in the air with it. You need to focus on the effort and reach up with the leg, but the thigh of the second leg and the loin should be pressed to the floor. Make circles clockwise and counterclockwise. Change your leg.
3. Lying flat on the rug, stretch your arms alongtorso. Tear off your back and legs, keeping them straight, try to hold only on the buttocks, stretch your arms in front of you (they will help you in keeping the balance). Exhale, then inhale, stretch your arms and body forward, and with your legs bent at the knees, try to reach out to your chest.
4. Sit down, clasp your legs, tighten as much as possibleknees to chest. Breathe out and sit back on your back, touching the floor with your shoulder blades. Return to the starting position, do so 10 times. Try, do exercises with pleasure, choose a time convenient for you to train, you do not need to leave home. Pilates for beginners for weight loss is better to do in the morning, optimally in the morning. So you will provide a huge surge of strength, vitality and tone for the whole day.
5. We continue the lesson.Lying on your back, straighten your legs, lift them up and hold them down (thigh width). Pull the head to the chest, hands hold in front of you on weight. Exhale and lift the body, go back.
6. Legs bent at the knees lift upa hip joint should form a 90 degree angle. Grasp the shins with your hands, pull the upper body upwards. Inhale, bring one foot to your head, at the end make two "springs". At the same time, the second leg remains on the weight and you have to pull it forward. Exhale and change legs.

Leg slimming exercises

The complex of Pilates for weight loss at home perfectly tightens all the muscles of the legs. You can do the exercises in any order:

1. Circles feet. Leg vertically lift up, the sock looks at the ceiling. Describe 20 circles against and clockwise. Change your leg.
2. Pulling up each knee twenty times with breathing while standing. Do not be lazy and try to raise them as high as possible. Slowly, straining the muscles of the legs and abdomen.
3. Lying on a rug, lean on your arms, bodylift up, a 45 degree angle should be formed between it and the legs. Lift both legs up to the maximum, describe 10 circles clockwise and then counterclockwise.
   
4. Lie on your stomach, stretch your legs, stretch your armsforward, the abdominal muscles are tense. Exhale, at the same time lift off your right arm and left leg from the floor, make synchronous jerks with them maximally upwards within 40 seconds. Change your legs and arms.
5. Следующее упражнение пилатеса для похудения performed from a neutral position. Take a prone position and lift up the pelvis, support the lower back with your hands, the upper part of the body should be relaxed. Bend one leg in weight, the knee should look up. Simulate the movements of the cyclist (as if pedaling) for a minute, change your leg.
6. From the same prone position, spread your legs apart. Exhale and three powerful movements with a large amplitude, legs must be crossed. This movement is called "scissors".

Attention: it is necessary to remember!

1. The first classes are conducted with an instructor, he will show how to properly perform exercises for certain parts of the body. A professional trainer will indicate the pace of performance and adjust your breathing.
2. Accurately and accurately repeat all the movements for the instructor, only then they will be as efficient as possible.
3. Regularity - the key to success, if you stop practicing and miss your weight loss Pilates lessons, you risk returning back to your previous form.
4. If you have a lot of excess weight, try to lose a little of it for greater efficiency when working out muscles and body shape modeling.
5. The pace of exercise should be slow, so the load on the muscles will be more noticeable and will bring the best result.
6. Breathing is the most important part of Pilates, while doing the exercises, breathe evenly, deeply and calmly.

Reviews and recommendations of doctors

When doing exercises, you should be comfortable, otherwise you risk to stretch the muscles or hurt your back.

По многочисленным рекомендациям докторов и reviews about pilates for weight loss, we can conclude that this gymnastics is ideal for those who have back problems: curvature, spinal diseases, scoliosis. Consult with your doctor exactly what exercises you are shown, but do not neglect this type of gymnastics. Exercise at least three times a week so that the exercises are really beneficial for your back condition.

Regularly practicing Pilates women and men usually do not give up workouts, as this is a very comfortable form of fitness that allows you not to spend money and time on trips to the gym.

According to some girls, pilates classesstabilized mental state, made them more balanced. These exercises calm the nervous system, clarify consciousness, increase self-esteem.

It is believed that Pilates improves intimate life. This is not without meaning, as exercises for the abdomen and thighs provide a rush of blood to the muscles and organs of the small pelvis.

The vast majority of Pilates reviews forweight loss contain positive ratings. In addition to acquired dexterity and flexibility, muscle elasticity increases, exercise helps to tighten, increase overall tone, help normalize the work of internal organs, as well as stabilize pressure.