Pilates is a technique whose aim is to achieve physical and emotional well-being through concentration, breathing, precision and balance. The exercises strengthen and stretch the body, improve posture and flexibility, develop the joints and work on self-control and breathing.
Below, pilates teacher Karolina Takatsu explains the objectives and benefits of some of the exercises practiced. Check them out!
1. Hundred
This is practiced to warm up the body. It establishes the basic Pilates principles of stabilization and body coordination, as well as stimulating blood circulation, controlling breathing and activating the body’s muscles.
2. One leg circle
This is practiced for body stability, coordination and stretching. By lifting one leg at a time and making circular movements in the air, the exercise helps to develop the mobility of the hip joint, the stability of the shoulder girdle, pelvis and abdomen.
3. Rolling like a ball
Another classic Pilates exercise, rolling like a ball develops complete flexion of the spine and body stability. It strengthens the transverse abdominis, rectus abdominis and obliques, and can even help stimulate the digestive system.
4. Roll over
Improves spinal mobility, stretches the posterior chain and activates the abdominal region. The roll over involves the controlled movement of rolling the body backwards and forwards while keeping the legs together and straight, making it ideal for those looking for more mobility in the legs.
5. Breaststroke
With movements similar to the breaststroke in swimming, the breaststroke develops mobility in the spine and scapulae. It also strengthens the erector spinae, abdomen and glutes, increasing flexibility and improving posture.
6. Spine twist
A fundamental exercise in Pilates, it develops the stability of the spine and scapulae, reducing tension in the back and further developing coordination. The spine twist also strengthens the obliques and deltoids and improves the stretching of the posterior chain.
7. Single leg stretch
Practiced in a supine position (lying on your back), it works on developing stability in the scapulae and pelvis, strengthening the abdominals, chest and deltoids and mobility in the hip joint.
8. Bend and stretch
This involves a series of coordinated movements to strengthen the core muscles, with the focus on developing stability in the pelvis, scapulae and transverse abdominis. It also strengthens the quadriceps, adductors and glutes.
9. Heel squeeze prone
This exercise strengthens the transverse abdominis, pelvic floor, hamstrings and glutes. It develops the stability of the pelvis and scapulae. This exercise is usually performed in the prone position.
10. Side kick kneeling
This exercise strengthens the transverse abdominis, rectus abdominis and obliques, as well as the abductor muscles of the legs and hips. Often performed on a pilates mat, side kick kneeling also improves pelvic stability.
11. Side Plank
The side plank strengthens the abdominal muscles and improves posture (Image: E.Va | Shutterstock)
It works the abdominal muscles, the obliques and improves endurance. It is usually practiced on a pilates mat, with the person lying on their side, resting on their forearms and raising their hips. This exercise is also beneficial for those who want to improve their posture, preventing pain and misalignment.
