How to Do Pilates
Pilates was created in Germany during World War I by a man named Joseph Pilates. The exercise relies on the concepts of concentration, precision and control. The dance world has been practicing pilates for decades.
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Instructions
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Do Pilates
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Keep your spine in what is known as a neutral position, in between flattened and arched, as you do pilates. When your spine moves out of a neutral position, you are at a greater risk of developing back problems, getting thrown off balance and straining your muscles.
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Make an effort to keep your head aligned with your spine when you do pilates. It may help you to envision your head as part of your neck and spine. This may prevent you from keeping your head curled under your body, unless the exercise you're doing calls for your spine to be curved.
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Focus the majority of your exercises on what is known as the "powerhouse." The powerhouse is your group of core abdominal muscles. By targeting the powerhouse, you may be able to increase your energy levels and your overall strength.
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Target your core abdominal muscles by practicing simple pilates floor exercises, such as rolling up. You can do this exercise by slowly peeling your spine off the floor while maintaining balanced breathing and pulling your abdominal muscles tightly inward.
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Tone muscles all over your body by getting a piece of pilates equipment called a reformer. The reformer uses heavy resistance to help you tone, strengthen and lengthen your muscles without making you appear bulky.
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Improve your posture by using a pilates ball or barrel. These deceptively simple pieces of equipment help you target muscles deep within your back to correct poor posture. In addition, they may even help you increase your balance and make you more agile.
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Give yourself a challenge when you've moved past the basics by lowering your legs during your exercises. Whether you're doing mat exercises or using a machine, the lower your legs are, the harder your powerhouse will have to work to keep them balanced.
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Tips & Warnings
Always use a mat when you do pilates on the floor to properly cushion your spine.
Don't use a yoga mat in place of a true pilates mat. Yoga mats tend to be much thinner and may not provide the support you need.
Although pilates appears to be a less strenuous form of exercise, don't think you can skip out on a proper warmup. Neglecting to properly warm up could cause you to pull a muscle and may put you at greater risk of a serious injury.
