Weight loss is a very important issue for many women. Today, I'll introduce a healthy and easy-to-learn method – Pilates! Pilates is one of the most popular and fashionable fitness programs right now, and many women use it to lose weight. The biggest advantage of Pilates is its simplicity and ease of learning. The movements are gentle, allowing for targeted exercises of the arms, chest, and shoulders, while also increasing flexibility. If you're interested, let's learn more together!
About Pilates
1. Pilates is a movement that combines Eastern and Western concepts.
Westerners have traditionally focused on training physical muscles, such as the waist, abdomen, back, and chest; while Easterners emphasize breathing and mental focus, with meditation, yoga, and Tai Chi being good examples. Pilates combines the strengths of Eastern flexibility and Western strength. Its movements are slow and precise, and each posture must be coordinated with breathing, making Pilates suitable for all ages, especially those who lack exercise, spend long hours in front of computers, or work 9-to-5 jobs. Stretching and lengthening are also among the most important exercises in Pilates. Its unique feature is that it doesn't cause muscles to become bulky after exercise. By strengthening the core muscles (composed of the waist and abdominal muscles, including the transverse abdominis, internal oblique, external oblique, rectus abdominis, and erector spinae), it makes the spine flexible and resilient. Therefore, Pilates not only improves body lines but also has excellent effects on correcting neck and spinal cord issues.
2. Pulati has safety features.
Its movements are relatively gentle, operating at a static pace, and causing minimal damage to joints and muscles. Furthermore, the combination of movement and stillness allows the body to experience both tension and relaxation, incorporating shifts in footwork and the breathing techniques of meditation. This makes it easier for practitioners to control their bodies and reduces the effects of incorrect posture. Pilates utilizes very simple equipment to provide a comprehensive workout. All you need is a quiet space and a soft mat to practice and achieve a perfect harmony between body and mind.
Benefits of Pilates
lose weight
The simplest way to describe the difference between Pilates and yoga is that the former is dynamic while the latter is static. While yoga involves lifting arms and legs, the focus is on achieving a pose and then using strength, balance, and flexibility to maintain it. Pilates, on the other hand, emphasizes the process of achieving a pose; it doesn't concern itself with reaching a perfect posture. Pilates is renowned for its effectiveness in weight loss, which is why it's a favorite among many Hollywood stars. Beyond simply losing a few pounds, Pilates can also sculpt strong, defined muscles, resulting in a healthy and well-proportioned physique.
Better balance and coordination
In your forties and fifties, your balance deteriorates due to muscle atrophy and loss of nerve receptor sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works the subtle, deep muscles that help maintain your body's stability, while making your spine more flexible and stronger.
Quickly return to your pre-pregnancy figure
Many women manage to maintain a flat stomach even after having two children. It doesn't take a long time, but you need to do some regular exercise to see results. Muscles have a great memory; with just a little exercise, they will return to their original shape.
Pilates Exercise Recommendations
Air circles effectively reduce thigh fat
Lie flat on a mat with your hands behind your head. Lift your shoulders off the ground, simultaneously lifting your right leg off the ground at about a 30-degree angle, and raising your left leg so that it points towards the ceiling at a 90-degree angle to the ground. Lift your head and look straight ahead. Then, make small clockwise circles with your left leg in the air, repeating 4 times. Then, switch to a counter-clockwise direction and repeat 4 times. Relax your whole body and lie back on the ground. Rest briefly, then switch legs and repeat. Repeat the movement 15 times.
Leg extension exercises make the back lines firm and beautiful.
Kneel on the mat with your palms on the ground, head down, and eyes looking at the ground. Extend your arms straight out and simultaneously raise your heels, lifting your knees off the ground so that your thighs and calves form a 90-degree angle. Then, bring your right leg towards your chest, trying to touch your nose with your knee. Hold this position for 2 seconds, then forcefully kick your right leg back. At this point, your right leg should be straight and parallel to the ground, your buttocks squeezed, your thigh and calves at a 90-degree angle, and your back parallel to the ground. Then, bring your leg towards your chest again and kick back. Repeat 8 times, then switch legs. Repeat the entire movement 20 times.
Swan stretch to tighten your abdomen and create a slim waist
Lie face down on a mat with your legs together and your hands naturally placed at your sides with your fingertips pointing backward. Exhale, and use your hips and waist to lift your body, raising your calves and chest off the ground while simultaneously raising your arms as high as you can. Lift your head, look straight ahead, hold the position for 3 seconds, then return to the ground, relax, and repeat. Repeat 10-15 times.
Angelic help you get rid of your fat buttocks
Sit on a mat with your legs straight and together, arms extended, hands clasped together, index fingers touching and pointing forward. Engage your glutes to lift your legs off the ground, keeping your calves as parallel to the ground as possible, while simultaneously leaning your body slightly backward. Turn your head to the right, twisting your body slightly to the right, hold for 2 seconds, then turn your head to the left and lean your body to the left. Repeat this movement 20 times. Keep your glutes engaged throughout the exercise.
Incline plank makes your buttocks firm and lifted.
Sit on a mat with your legs straight and hands placed beside your hips, fingertips pointing forward. Push your body up using your palms, keeping your feet flat on the ground, so your entire body is in a straight line, forming a plank shape, with your eyes looking forward. Keeping the rest of your body still, lift your left leg straight up as far as you can, then slowly lower it back down. Note that you should not lower your hips and your legs should remain straight throughout. Repeat this 4 times, then switch to your right leg. Repeat the movement 15 times.
Any weight loss method requires persistence, and the method I'm introducing today also requires consistency. You should see noticeable changes in your body shape in about one to two months.
