Joseph Pilates introduced and developed a special fitness program which is now known as Pilates system. It is a special type of system which helps in core muscle building, posture improvement, body toning, andimproves the flexibility.
Pilates exercises also helps to develop the connection between the mind and the body as it uses deep breathing, concentration and stretching exercises which helps to reduce the stress levels. Today, there are several coaches,teachers and fitness centers throughout the United States as well as other developed countries.
The system is ideal for all age groups, whether using the workout program muscles building for athletes, body toning to enhance the more glamorous look or getting the training schedules that will help improving the bad posture. If you are a beginner, then you should start off with the following exercises:
1. Correct Starting Position
Begin with the basic Pilates exercises; this involves the neutral spine position. You need to do the following steps:
Simply lie on the floor flat on your back keeping your legs apart and arms down by your sides.
Deeply inhale and then exhale using abdominal muscles and press the lower spine on the floor.
Then inhale and exhale again and arch your lower back by pulling up your spine and then inhale to release.
2. The Hundred
Next, basic pilates exercises is known as hundred and you need to follow these steps:
Lie on your back with your hands on your sides.
Bring your knees to your chest slowly and stretch out your legs to approximately to ninety degree angle.
Then bring your chin slowly to your chest, focusing on your abdominal muscles.
And in this process inhale slowly 5 seconds and exhale for 5 seconds, up to several times before you turn back to the original position.
3. Arms Over
Lie flat, arms on the side, inhale and raise your arms until your fingers are pointing towards the ceilings.
And then bring your arms slowly down on the floor to the side of your head and exhale.
Repeat several times keeping your focus on the abdominal muscles.
