Pilates is a set of exercises that helps in boosting your flexibility and strength. Usually, these repetitive exercises are performed by using equipment and a simple mat. The best part about pilates is that it increases your body's awareness, which ultimately helps increase the efficiency of your everyday tasks.
In 1920, the pilates method of exercise was first developed by Joseph Pilates. Since then, millions of people have used pilates to target their major muscles like glutes, hips, pelvic floor and increase their body consciousness.
When you mix several pilates exercises in your workout, it simply becomes a Pilate workout. Mainly, Pilates workouts are of two types:
Mat Pilates: Mat Pilates includes exercises and postures that you can do on a yoga mat. Since you do not need any other equipment, mat Pilates is doable even when you are outside: a friend’s house or on vacation. Your core strength is engaged when you do mat pilates, so some people like to do pilates exercises at home and yoga.
Contemporary Pilates: When you do Pilates exercises using special equipment, it is called contemporary pilates. Unlike mat pilates, you will surely need the help of a gym trained for doing contemporary Pilates exercises like dumbbells. In the Pilates online classes, cult.fit trainers often provide extensive training in different contemporary pilates for beginners.
Other than these, there are some types of Pilates workouts like Classical Pilates, Clinical Pilates, and Group Reformer Pilates. You can talk to your gym trainer about your specific goals, and they will suggest to you which types of Pilates workout will be best for you.
What makes pilates so popular is its flexibility. Some pilates exercises do not need anything except a yoga mat, while others require special equipment. So, even if you are at home, you can effectively perform several Pilates workouts at home. All you have to do is find the right Pilate workout.
Unlike intense workouts like HIIT, pilates workouts can be done by anyone healthy. From children to aged people, Pilates workouts are doable for everyone.
Some medical conditions can hurt your body when you do Pilates workouts. If you have any of the following conditions, you should avoid pilates:
1. Any recent injury 2. Heart-related medical condition 3. Pregnancy
If you have any condition other than the above, it is better to ask an expert before starting pilates workouts. cult.fit offers several Pilates online classes where you can find the right type of at-home pilates for you.
There are some pilates workouts that you can easily do at home. The following exercises are easy to be performed when if you are a beginner:
1. Abdominal Criss Cross 2. Basic Plank 3. Inverted Plank 4. Spot Knee Raises
The list of the best Pilates workouts is long. But these exercises are enough for a beginner who wants to get started with pilates.
To learn pilates at home, you have to know how to do each step carefully. Here is a stepwise guide on how to do various workouts:
Abdominal Criss Cross: This is from a class of Pilates workouts called the supine Pilates exercises. It engages your core muscles and helps in relieving shoulder pain. Here is a step-by-step guide on how to do the abdominal crisscross: Pull both your knees towards your chest. Raise your head and neck while placing both your hand behind the head. Extend your left leg out and twist your body so that your left elbow goes towards your right knee. Now, bend your left knee and pull it towards your chest. While pulling the knee, straighten your right leg out and repeat the process with alternate legs and hands.
Sets & Reps: Repeat five times at the start and increase this count once your body gets comfortable over time.
Basic Plank: Just like split exercise, the basic plank can engage your arms, shoulders, back, glutes, and hamstrings. In fact, for its ease of doing and effectiveness, it is often added in the workout by gym trainers as one of the most important pilates for beginners. Here is how you can easily do the basic plank: Get on your four limbs and position your knees right under your hips and wrists right under your shoulders. While your toe balls should be touching the floor, position your feet as if you are about to walk. Now, tilt your weight towards your hands and feet balls while you lift the legs from the floor. Straighten your body into a line and hold the position.
Sets & Reps: Hold the position for at least 10 seconds and repeat it 5 times at the start.
Inverted Plank: Just like the basic plank, the inverted plank is also a popular Pilates exercise that helps you stretch out your arms, back, and legs. If you are already doing exercises that engage your glutes and hamstring, like pistol squat, you should add inverted plank into your list of Pilates exercises. Here is how you can easily do this Pilates exercise: Sit on a yoga mat with your legs fully stretched outwards. Place both your hands behind your bums in a way that the fingertips should face the legs. Lift your bums while keeping your feet on the floor. Make sure that your legs stay straight while you lift your body.
Sets & Reps: Hold the position for at least 10 seconds and repeat it 5 times at the start.
Apart from flexibility, what makes pilates so popular is the huge list of benefits it offers. People do pilates for weight loss, increasing strength, boosting agility, and much more. Here is a list of some benefits that you get from doing Pilates workouts:
If you want to lose some kilograms without compromising your diet, Pilate workouts will work best for you. You can do pilates for weight loss, even if you are a beginner. Just start with easy exercises like leg lifts and roll down, and you will start seeing results within a few weeks.
Most Pilates workouts engage your core muscles to the fullest. Exercises like Pilates 100 can only be performed when you align your core muscles. Regular engagement of these muscles leads to core strength.
Most people do pilates for weight loss or strengthening the building, but only a few know that this form of exercise can also help alleviate aches. Along with that, it also adds support to your core muscles which result in lesser injuries.
Apart from these benefits, Pilates exercises are also good for increasing flexibility and toning your muscles. Most body muscles are engaged, toned, and become flexible since you engage your lower back, hips, buttocks, abdominal muscles, abs, and shoulders while doing Pilates.
There are no major disadvantages of doing Pilates workouts. Although, you can expect a few things that come with most types of workouts, which are:
Some complex pilates is not easy to perform without any expert supervision. If done the wrong way, they can lead to injuries or muscle spasms. You can join online Pilates classes from cult.fit gym where trainers can teach the right way to do Pilates exercises. At the start, some exercises might cause an ache in your body. Hence, it is always suggested that you start with easy pilates for beginners at home. Although you can do pilates for weight loss, special weight loss exercises like HIIT will help you lose pounds quicker.
To make sure that you get the full results of the Pilates workout, you have to follow certain dos and don’ts. Here are some of the important ones:
1. Just like with any other form of exercise, start Pilates exercises with a warm-up. 2. Make sure you focus on your form, especially while doing Pilates exercises for beginners, as it will set a strong base. For this, you can refer to cult.fit’s online Pilates classes. They are curated to teach you how to perform at home pilates without making any mistakes to the form. 3. Always wear the right clothing whether you perform Pilates workouts at home or the gym. Also, add socks with good grip to this list. These make sure that you perform the exercises comfortably and save you from getting injured in any way.
1. Don’t rush to an advanced pilates workout at home unless you have mastered the beginner Pilates workout. 2. Avoid expecting dramatic changes in the body if you have just started the Pilates workout. 3. Do not hold your breath while doing Pilates. 4. Avoid comparing your progress with others.
Here are some of the basic things you need for Mat Pilates at home:
1. Comfortable clothes 2. Pilates mat 3. Water bottle
In case you wish to do reform pilates, you will need the following equipment:
1. Comfortable clothes 2. Pilates mat 3. Equipment and machines like Pilates Reformer, Pilates chairs, barrels, tower, and the Cadillac 4. Water bottle
More on Pilates:
Pilates is a method of exercise that is low-impact. Pilates workouts usually involve movements that are aimed at boosting muscular strength, flexibility, and endurance. You can also use basic Pilates exercises to improve your body posture and correct any wrong postures that may occur due to long-hour sitting.
Due to its focus on form, pilates is also compared to yoga. If you plan to learn pilates online, you can try our exciting pilates workout sessions available.
While Pilate exercises produce quicker results for strength and flexibility, it takes a little time to lose weight. Suppose you wish to shed the extra kilos in a short period. In that case, it is preferred that you aim for high-calorie burning workouts like cardio exercises, running, swimming, HIIT, or even dance exercises.
However, if you have decided to lose weight through pilates, the best way to do so is by combining Pilates workouts with other types of at-home Pilates sessions available at cult.fit This will help you lose weight and maintain your body’s core strength, flexibility, and better posture. It would help if you also took a balanced diet that aims at managing your calorie intake.
Here are some other things you can do to lose weight effectively along with performing Pilates workouts at home:
1. Cut back on the refined carb intake 2. Take proper sleep 3. Drink more water 4. Choose fibre-rich foods 5. Eat slowly and use smaller portions
Yes, 20 minutes of pilates in a day is enough when you are performing exercises for beginners. However, it is advised that you should do 20 minutes of pilates at least three times a week. The founder of Pilates -- Joseph Pilates -- also said the same, and he recommended at least 10 minutes of pilates every day.
You can choose cult to be more sure of the workouts and learn how to do pilates effectively.fit's sessions. Our trainers like Amba, Radhika, Charell, and Goli can help you understand pilates and teach you how to do pilates at home. Once you have practised the basic Pilates exercises, you can move on to the next level and increase the time for your online workout classes. To learn pilates at home or get more information about the same, you can contact cult.fit anytime.
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