everyone knows pilates can help with weight loss but dont know these basics

Core muscles get exercised, making them firm and smooth.

Slim figure, more graceful posture, and abundant energy.

While firming the arms, legs, and waist,

the overall functionality of the body can also be improved holistically.

...

Exercises that benefit both body and mind are bound to be popular, especially Pilates, which has even made its way into the entertainment industry!

Don't believe it? Take a look.~

Actress Sun Li is a loyal fan of Pilates.

Eunjung, a member of the South Korean girl group T-ara, is also an enthusiast.

South Korean model Lee Da-bin is currently practicing Pilates.

If you are a Pilates practitioner, you will know thatfocused, precise, and fluid movements promote and support rapid improvements in body stability, strength, and flexibility.However, for those without a foundation, it is necessary to first learn the training principles of this exercise before starting a Pilates fitness plan. This will make your workouts much more effective!

Components of Pilates

Different schools of thought may emphasize different aspects of Pilates, but there are several principles common to all Pilates exercises. These concepts are interdependent; focusing on one means the others are also being addressed. Let's take a look at centering, control, flow, breathing, precision, and concentration.

[Centering]

Almost all limb movements originate from the strong muscle group around the lumbar spine—from the base of the ribs to the hips—known as the "powerhouse," and extend to the arms and legs. Centering means focusing your awareness on this powerhouse, with all movements originating from the core muscles: the abdomen, lower back, hips, and buttocks.

[Control]

Control involves awareness of when, where, why, what, and how a movement is performed. Most Pilates exercises are not completed using body momentum; even rolling and jumping movements that require momentum still need a high degree of control.

[Flow]

Pilates emphasizes lengthening the body, extending the limbs to the sides while maintaining a compact and strong body. During exercises, transitions between movements should be as natural as possible, maintaining fluidity.

[Breathing]

Each Pilates exercise has its specific breathing pattern. It takes time and repeated practice to coordinate breathing with movements, making it feel natural and effortless. Breathe deeply through the nose, expanding the lower part of the chest sideways (laterally) and towards the back. Be persistent and patient, and you will achieve this faster than you think.

[Precision]

Precision allows for rapid progress and intuitive understanding of each exercise. Start and end movements accurately, and be able to mentally (and later physically) track all the details of the entire movement.

[Concentration]

In any exercise, starting and ending movements correctly is a significant achievement. Simply completing the movements is not enough; you must concentrate on what you are doing, training your ability to feel the rhythm of balanced muscle pathways (the clearer the better). These muscles make movements stronger and more powerful while also being graceful and fluid. This complex dialogue between body and mind requires absolute concentration.

[Posture]

Two basic supine positions are used in Pilates: neutral and imprint. In any Pilates exercise, you can maintain the natural curve of the spine (neutral) or lengthen the lumbar spine (imprint).

When lying on your back on the mat, place one or both feet on the mat."Single Leg Circles" is one exercise that starts with a neutral spine; when you lift both feet off the mat, the imprint position can provide extra support for your lumbar spine. As the body imprints or "scoops" (a common action in Pilates instruction), the lower back muscles are lengthened and strengthened, and the abdominal wall becomes flatter. Your core muscles are activated, with muscle strength and length working together synergistically.

Quick Guide to Pilates Postures

Posture is crucial in Pilates, and certain postures are repeatedly used during exercises.

Imprint Position:Scooping. This action flattens the abdominal wall and stretches and strengthens the lower back muscles.

C-Curve:The C-Curve describes the shape of the back and spine when the abdomen is hollowed, stretching the muscles around the spine during the exercise.

Tabletop Position:This is the starting position for several Pilates exercises. Lie on your back with your legs raised, knees bent ata 90-degree angle, with the shins parallel to the ground.

Stacking:In Pilates, stacking means aligning body parts (e.g., hip joints) vertically while lying on your side.

Articulating the Spine: Articulating the spine means carefully rolling up the spine one vertebra at a time.

Once you master the basic principles of Pilates, you can officially start. This exercise is especially suitable for office workers who lack physical activity and spend long hours on the computer. With regular practice, you will achieve a state of excellent physical and mental well-being. Keep it up!~

*The above content is mainly sourced from"Complete Guide to Muscle Training: Comprehensive Guide to Classic Pilates Exercises," published by People's Posts and Telecommunications Press

*Some images in the article are sourced from the internet. Please inform us if there is any infringement, and we will delete them.