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Pilates Exercises

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Pilates Exercises

Pilates Exercises

Pilates is designed to unify mind and body to overcome strenuous and intense cardiovascular workouts.  It is founded on the idea that eight basic principals will help any individual overcome any physical or mental barriers during the work out.  The inventor of pilates, Joseph Pilates, claimed that his series of simple pilates exercises would help any individual success and progress with amazing strength. The ultimate goal of pilates is to master the eight exercises which will enable users to engage the mind along side the body making it easier to achieve total balance grace and strength.    It is recommended that rather than try to master the eight exercises all together individuals master one at a time.  Upon mastering of all eight exercises individuals should be able to overcome any obstacle faced by the strenuous work out. 

Alignment is the first of the eight essential pilates exercises.  Proper posture and alignment are essential to the pilates work out routine.  Mastering alignment will allow every individual to fully benefit from the work out as well as prevent strain or injury to the body.  Alignment starts by positioning the torso and head into alignment with respect to each other.  This alignment should be held during all pilates routines and work outs.  Additionally, mastering alignment requires an individual to limit the motions of the arms and legs further then their capacity; to prevent strain or tear of tissues and ligaments. 

Breathing is one of the most important pilates exercises to master.  Breathing helps to circulate blood flow as well as provide the body with enough oxygen to continue with strenuous routines.  An individual should master taking full and deep breaths and releasing them slowly and evenly throughout the entire work out.  This can be difficult to achieve, as the body naturally increases respiration with increased heart rate.  Often times this method of deep breathing is referred to as lateral breathing because the air is pushed deep into the ribcage extending the chest. 

Centering is the third of the eight essential pilates exercises.  While performing pilates routines the individual should learn to control their “powerhouse” muscles;  which refer to the abdomen, lower back, hips, and buttocks.  The individual should pay close attention to the placement and the activity of the muscles during each and every work out.  It is believed that the “powerhouse” muscles are the center of energy for all the muscles of the body.  Therefore if those muscles are a tuned to the workout the muscles in the rest of the body will be as well. 

Concentration is a key element for mastering the many pilates exercise.  Many of the pilates workouts require intense muscle focus for individuals to reach the maximum potential for the work out.  Participants must concentrate on their bodies, muscles and their breathing in order to reach their full potential. Additionally it is believed that many exercises created by Pilates have little effect on building strength or muscle without the proper concentration on muscles by the individual. 

Control of muscles is an essential to properly practicing pilates.  Many other workout routines allow little to no control for muscle movement and placement.  With pilates it is essential that the individual has complete control over muscle placement and movement.  This will unsure no muscles are strained during the workout.  More importantly it will allow the individual to properly train their muscles to naturally function in the appropriate way.  This can have a positive effect on muscle building in daily activities and it helps increase body awareness. 

Precision is essential for every individual when they are performing pilates because every movement created has a purpose.  Every instruction and activity is important to the success of the entire work out.  To leave out any detail, regardless of how minor it may seem, may set back the results and the desire of each routine.  The individual needs to focus on doing every motion with complete accuracy.  This may mean that individuals must practice their pilaties movements outside the pilates work out.  The purpose of creating such a focus on precision is in the hopes that eventually the movements will become natural.

Flow is the next of the eight important pilates exercises that must be mastered.  Movement should be continuous while changing postures or performing exercises.  Using the appropriate transitions is essential to the workout as a whole.  Flow works hand in hand with precision because when precision is mastered flow should come second nature.  The entire workout of pilates is designed to flow from one activity to the next without any pause so the body is always at the elevated state of engagement provided throughout the routine. 

Flexibility is the last of the eight pilates exercises and it is the most difficult to achieve.  Many routines and exercises created in pilates require the individual to be flexible.  However flexibility is not easily achieved; it requires continuous stretching of the muscles which allows them to extend beyond their average capacity.  This takes time, effort and efficiency.  One should stretch the muscles prior to pilaties workout, as well as multiple times throughout the day.  Muscles should not be pushed beyond their maximum capacity to prevent strain or tear, however the closer you are able to come to maximum capacity the better.  Continuous stretching will cause your muscles to loosen and become more flexible.