Pilates for beginners at home. Stretching the legs in turn

If your morning is the best time to exercise, then these 10 minutes of exercise are perfect for you and your morning awakening.

Try these exercises to clear your mind, boost your metabolism, and restore your balance.

• Stool

The exercise strengthens the abdomen, improves circulation and teaches you to control your breathing. Lie on your back and lift your upper body, and then lift both legs without resting your hands on the floor. Take 3-5 breaths and exhale and return to the starting position. As you exhale, pull your stomach in. Repeat 10-15 times.

• Get your feet up

This is a great muscle strengthening exercise. Emphasis on one knee and the opposite hand on the floor. When exhaling, raise the free extended leg to the height of the thigh. Repeat 10 times on each side.

• Spinal rotation

Strengthens and stretches the back muscles. Sit up straight and stretch one leg out. Bend the other leg and place it on the outside of the straight leg. As you exhale, rotate your body onto a bent knee and place your hands on the opposite side, which will increase the rotation. Follow the direction of rotation with your eyes. Repeat 3 times on each side.

• Stretch forward

Lying on your back with your arms extended above your head, extend your legs. Inhale and raise your arms up. As you exhale, rise, inhale - exhale and return to the starting position. Repeat 8 times.

Brilliant instructor Nopp Chantira designed a dynamic course for WH. We called the program "home Pilates" - this is a simplified version of the workout, adapted to the appropriate conditions.

In the photo: Katya Mukhina, stylist, ex-fashion director of Russian Vogue, co-founder of the Daughters-Mothers project, master of sports in rhythmic gymnastics.

Our expert:
Nopp Chantira
Physiotherapist, masseur, personal Pilates trainer at the health and beauty center "White Garden"

What do me and Knopp want? We dream of making your whole body work, and especially the core muscles, inner thighs, shoulders and neck, that is, something that is extremely difficult to work out in regular workouts. An important bonus is improved posture.

“The complex is good for the morning to wake up and warm up,” says our expert. - Although, of course, Pilates can be practiced at any time of the day. The main thing is the same. The method works flawlessly: when you train at certain hours, there is every chance that it will become a habit. After 2-3 months of such a pleasant daily routine, you will miss classes if you suddenly miss at least one. Sounds tempting, you say? Let's get started!

How to practice

Tune in to the fact that exercises 1-9 are a single, unbreakable sequence with smooth transitions from movement to movement, without pauses. Your task is to complete 2-3 laps.

1. Fold from a standing position with a squat

Purpose: warm-up, work with breathing; spinal muscles and quadriceps

• Stand straight with your feet hip-width apart, feet parallel to each other. Inhale and as you exhale, stretch your arms over your head (A).
• Inhale again and, exhaling, slowly lower the body to the floor: bend gradually, vertebra by vertebra (B).
• Inhale again and as you exhale, sit down as if on a chair, while raising your hands (C). On an exhale, return to a standing position. That's 1 rep - do 5 of those.
• And in the next, sixth, stop halfway - in the position B to move from it to exercise 2.

2. Dynamic plank on straight arms

Target: hip extensors, abs, shoulders

• Walk your arms forward to get into downward facing dog pose. Straining the muscles of the thighs and buttocks, lift your right leg up - toe to the ceiling (A)- and, pulling up your stomach, bring your knee forward (B).
• Get back in position A. Do 5 such repetitions. Then pull the same knee to the left shoulder - again 5 times. Finally, do the same number of repetitions to the right shoulder.
• When finished, do the entire sequence with the other leg. Then return to Downward Dog, from there, take the pose of a child. (C), from which you can smoothly move on to exercise 3.

Option: if difficult, perform the movement on your knees.

3. Lying hip flexion and extension and dynamic T-bar

Target: Hip Abductors, Abdominal Obliques, Shoulder Stabilizers

• Lie on your left side with your feet slightly forward for support. Raise the right up to the level of the thigh and bring it forward (toe towards you) (A), and then immediately back (sock pulled) (B). This is 1 repetition.
• Without lowering the limb to the floor and keeping the body motionless, do 10 of these. Then rotate with the same leg - 15-20 circular movements clockwise and counterclockwise (the amplitude should be small, the diameter of the circles should be the size of a tennis ball; the toe is pulled).
• The next step: put your legs together, stretch them in line with the body and put your left hand on your forearm. Inhaling slowly, for 5 counts, rise to the side bar (C).
• On the exhale, also for 5 counts, get down on the floor (D). Do 5 of these repetitions. When finished, do the entire sequence on the other side.

Option: To make the plank easier, bend your leg on the floor at the knee at a right angle.

4. "Hundred"

Target: abdominal muscles

• Roll over onto your back and place your arms at your sides. Raise your legs up, bending your knees at a right angle.
• Progressively lift your head, neck and shoulders off the floor and at the same time stretch your legs: the abdominal muscles are tense, but the lower back does not come off the mat. Your task is to hold out in this position for 100 accounts.
• Swing your straight arms outstretched up and down: 5 times on inspiration,
  5 - on exhalation, only 10 such cycles.

Option: You can do the exercise with your knees bent at a right angle.

5. Glute bridge with leg raise

Target: Abdominal and hamstring muscles, spine

• Lie on your back, bend your knees and place your feet on the floor hip-width apart. Make sure that the legs are parallel to each other along the entire length; hands on the sides. As you exhale, push off with your heels and lift your pelvis up: the body should stretch straight from the shoulders to the knees, the press and the back of the thigh - tighten well (A).
• While inhaling, pull one knee to your chest and straighten your leg to the ceiling: the toe is stretched, the body is motionless, the shoulders and neck are relaxed, only the press and the back of the thigh work (B).
• As you exhale, lower your straight leg down to the level where your knees are level with each other, or slightly lower. (C).
• While inhaling, pull the sock towards you and again lift the limb up: the pelvis should not lift up sideways (D).
• As you exhale, raise your toe to the ceiling and progressively return the limb to the gluteal bridge: first lower it to a level where the hips are level with each other, then bend the knee towards the chest and place the foot on the floor. Gently lower your back and pelvis.
• This entire sequence is 1 big rep. Do the next one on the other side. And keep alternating until you count 5 repetitions for each.

6. "Scissors"

Target: abdominal muscles

• From a supine position, gently raise your head, neck and shoulders. Take one leg off the mat literally a couple of centimeters, and stretch the other to the ceiling and, clasping it with your hands as close to the ankle as possible, pull it towards you with two short pulsating movements.
• Do the same, mirroring the limbs. Continue alternating sides until you have completed 10 reps on each side. Remember that the pelvis remains stable throughout the exercise.

Option: To make it easier, bend your knees slightly and rest your head on the floor; to make it more difficult, do “scissors” without helping yourself with your hands, hold them above your head, closer to your ears.

7. Swimmer

Target: back extensors

• Roll over on your stomach: straight legs together at the back, and hands in front. As you exhale, lift your chest and all limbs off the mat. Your goal is to alternately lift the latter in pairs: the left arm and the right leg. (A) and right arm and left leg (B) is 1 repetition.
• At a fast pace, as if you are really swimming. On the inhale, do 5 repetitions, on the exhale - 5 more. Continue until you count 10 breaths.
• In conclusion, raise all the limbs together higher, lower them to the floor and gracefully move through the pose of the child to exercise 8.

8. Crease

Target: abdominal muscles

• Lie face up and stretch your arms behind your head (A). Straining the muscles of the core, gradually come off the floor: first go the arms and head, then vertebra by vertebra.
• Reach your upper limbs towards your toes, pulling your waist back and pulling in your belly to create length along your spine. (B).
• Slowly return to the prone position. Do 5 of these repetitions.

9. Spinal twist

Purpose: oblique muscles of the abdomen, extensors of the back; body mobility

• In the last repetition of the fold, do not lie back on the floor, but sit up straight and spread your arms to the sides, turning your palms up: legs together, socks towards you (A).
• Take a breath and as you exhale, turn the body to the side: at the end point, bring it with two short springy movements (B).
• Inhale as you return to the center, and as you exhale, repeat on the other side. Do 5 times for each.

We offer you a set of exercises based on the Pilates system, which will tone the muscles and help the body recharge with energy for the whole day. We pay special attention to those who want to reduce weight: regular performance of such morning exercises will help to achieve the desired results much faster.

Why do you need it? Recall:

Before starting the main set of exercises, do a 2-minute warm-up. It can consist of sipping, smooth tilts and turns of the head and torso, walking on toes, rotational movements of the hands. And now let's start?

1. Raising the legs. Sit on the mat with your legs straight out in front of you. Using your hands, lift your hips so that your body forms a straight line (A). As you lift your right leg, inhale slowly (B). Try not to sag your pelvis. As you exhale, lower your leg to the mat. Do the same with the other leg. Repeat the exercise six times.

2. Swimming . Lie face down on your stomach. Stretch your arms forward. The thighs are tightly compressed and do not come off the mat. Raise your arms, legs, chest and head at the same time (A). Remembering to inhale and exhale, start alternating right arm/left leg lifts (B) and left arm/right leg lifts (C). During the exercise, count to ten, each time raising your arm and leg higher, as if during a swim.

3. Running in place . The elbows are pressed to the sides, the buttocks are tense, the arms are extended at chest level. Start running in place, trying to reach your hands with your knees (A). After eight such rises, without losing pace, start running, touching your buttocks with your heels (B). With each transition, reduce the number of lifts: 8, 6, 4, 2.

4. Crisscross. Starting position lying on the back, hands behind the head, head raised, bent knees pressed to the chest (A). Inhale as you twist to the left until your right elbow meets your left knee. Keep your right leg in the position shown in (B). Exhale. Twist to the right, bringing the left elbow to the right knee. Alternate crunches for six sets on each side.

5. Letter O . Lie on your back, put your hands along the body, palms down, legs together. On a slow inhale, raise your legs above your head (A). Exhale, make a circle with your feet in the air (B, C, D). Perform the exercise in three sets, each time changing the direction of movement of the legs.

6. Swing. Sit on the mat as shown in Figure A: wrap your hands around your ankles, lift your legs. Inhale as you roll onto your upper back (B). Repeat the exercise 5-6 times, trying to spread and connect the legs during the rolls (C, D).

7. Jump with a roll. Sit on the mat with your knees closed. Clasp your ankles with your hands, bend your head (A). Roll on a "round" back. Once in the starting position, spread your arms and jump up (B, C, D, and E). Land softly and repeat six more times.

8. Mahi kneeling . Lean on your left knee, turn your body to the side, put your left hand on the mat, stretch your right leg parallel to the line of the body, place your right hand behind your head (A). On a quick inhale, swing your right leg back sharply (B). As you exhale, swing your leg forward as if striking (C). Repeat the exercise eight times on each side.

9. Plank. Inhale and stretch up (A). Exhale slowly. Start walking with your hands on the mat as shown in the picture (B, C, D). Having reached a position in which the body is extended in one line, spread and bring your legs together six times (E, F). Return to the starting position by performing all steps of the exercise in reverse order. Repeat the complex three times.

Before starting gymnastics, it is recommended to drink a glass of water (why - read ours).
Try our new Pilates exercises and get into the habit of starting the day in a great mood!

Tatiana Zaidal

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Comments

firstly, do not eat at night, and secondly, you need to listen to yourself: not a single doctor, even the best one, can feel your body the way you do! Thirdly, there is a huge number of exercises, jogging, walking, warm-ups and other things - for every taste and color, honestly. So, Pilates didn’t fit, cardio will do, not cardio, so dancing, not dancing, it’s just walking up and down the stairs until you get bored, with light music in your ears, a couple of stretching exercises, a contrasting scent and ready for work and defense !
And about the stomach, complete nonsense - ulcers and gastritis are earned by malnutrition and unnecessary fears and worries! I tell you for sure! I know from experience! But exercise does not harm, but helps, especially when combined with a breakfast of oatmeal with bran and something else such a healthy type of berries and fruits! So, friends, go ahead and with a song! And be healthy!!!

Well, it seems to anyone like. Personally, my morning loads go with a bang - At least Pilates, at least a marathon run. Perhaps it depends on the state of the vessels ...

I get up in the morning at 5.30-5.40. I tried to do exercises in the morning, on an empty stomach, at about 6 in the morning. As a result, she moved away a little: her head was spinning, her heart was pounding. Several days in a row there were similar attempts. And every day ended the same way. In the end, she spat on the idea.
It would be interesting to see the opinion of experts whether it is really useful to practice in the morning, because. I have read conflicting opinions. I must say right away that I am not talking about two-minute-style exercises on the bed (stretch, turn your head, etc.). I'm talking about a more or less full-fledged complex, for 15-20 minutes.

Natalie, how does a morning workout contribute to the development of an ulcer?) The described exercises may well be effective as a morning exercise after a warm-up. But it's also been said about it.

On an empty stomach, do intense exercises, especially regularly DO NOT! You won't burn fat, that's for sure. But you will have gastritis at least, a stomach ulcer, as a maximum. In addition, with regular training on an empty stomach, predominantly muscle mass will be burned (see normal physiology of the human body), and subsequent workouts will be harder and harder to complete.
Hence the moral - in the morning on an empty stomach, getting out of bed or right in it, you can do a little warm-up: turn your head, stretch, bow. Leave the rest of the physical intensity for later. After eating, you can do it no earlier than 50-60 minutes later.

With the help of these exercises, you can increase the flexibility and strength of the spine, correct your posture, learn how to relax and breathe properly.

I consider Pilates an excellent gymnastics. Not only does it help focus the mind and "center" the body, but it's also perfect for more specific situations. As a dancer, Pilates helps me to become stronger, leaner, more flexible, as a singer to keep my posture and breathe properly, and even if I get injured and cannot perform at full strength, Pilates helps me stay in shape during the recovery period. I am an avid Pilates fan and really appreciate the benefits it brings!

Bonnie Langford

Warm-up, posture and relaxation exercises

Exercise 1 - Stance

Will help learn to stand freely and balanced.

People who are slender, with good posture look self-confident, collected, living in peace with themselves and the world around them.

We inherit certain characteristics from our parents - physique, bones, ligaments, muscles. But our posture is determined by how we use our inherited body. Insufficient physical activity, illness and injury, outlook and mood, mechanical impact on the body in the workplace and improper nutrition - all this affects posture. It is these behavioral habits that have the greatest negative impact on it, and with proper self-awareness, we are able to control them.

When performing exercises, we will work on all the muscles responsible for posture., paying special attention to some key muscles.

Do not overdo it - there is no benefit in excessive tension. Our goal is a natural, balanced body position, free from tension, allowing you to stretch your spine, relax your shoulders and joints, and free your neck.

Yes, it is necessary to use the abdominal muscles to support the spine - but this must be done gently, otherwise you will block the hip joints. You must remain flexible, otherwise good posture is impossible - it requires dynamism. Think willow and oak - everyone knows which of these trees can withstand a storm better.

Where to begin

1. Stand in front of a mirror if possible. The feet should be parallel to each other at the width of the hips.

2. Body weight must be exactly balanced in the center of both feet (in the triangle formed by the base of the first, fifth toe and the center of the heel).

3. Legs are straight, but not constrained. Relax your knees.

4. Relax your thigh muscles.

5. Create a long and powerful center by pulling the abdomen below the navel towards the spine.

6. Imagine that you have a small weight attached to your coccyx to help pull your spine down. You don't need to pull it forward or back - pull it down. Remember to maintain a neutral north-south position.

7. Relax your sternum and allow your back to expand.

8. Relax your arms completely.

9. Do not pull the shoulder joints back - the arms should be lowered down, freely. They will naturally lean forward a little - don't force them back.

10. Relax your neck so it can lengthen.

11. Keep your chin parallel to the floor. Do not tilt it down (this will create a double chin) and do not lift it up (contracting the muscles in the back of the neck).

12. Imagine that someone is holding the top of your head and pulling you towards the ceiling, lengthening your spine.

Exercise 2 - Twisting Against the Wall

Target: increase the flexibility and strength of the spine; learn to use the abdominal muscles to protect the spine; relieve back tension and improve relaxation; work out the thigh muscles.

With a miraculous rejuvenating effect, this exercise can be performed in almost any environment.- there would be a wall!

Crunches are especially helpful if you suffer from back pain. and the very thought of having to lean forward makes you nervous. For more self-confidence and a greater sense of stability, you can slide your palms over your legs.

This exercise can also be performed while sitting on a chair with a straight back.

“Twist and unwind your back vertebra by vertebra so that it becomes like a spinning wheel.”

Joseph Pilates

Imagine that your back is a wheel. Tear it off the wall vertebra by vertebra. When moving back, point the tailbone down, turn the pelvis and press one vertebra after another against the wall.

Keep your feet parallel.

The neck and head should be relaxed until you are in a fully upright position.

Remember to constantly pull your navel towards your spine.

Initial position:

Stand about 45 cm from the wall with your feet parallel and hip-width apart. Lean against the wall with your knees bent - from the side you look like you are sitting on a high stool. Don't try to lean against the wall with your head.

Performance:

1. Inhale as you prepare to move and stretch along your entire spine.

2. As you exhale, gently pull your navel toward your spine, bringing your waist closer to the wall (although if you have large buttocks, you may not feel this).

3. As you continue to exhale, let your chin drop down, relaxing your head and neck (feeling like your forehead is getting heavier).

4. Slowly begin to twist forward, lifting your spine from the wall. Arms and hands are relaxed. The head and neck also remain relaxed, and the buttocks are still pressed against the wall. Keep moving as long as you feel comfortable, but in the long term you should reach the floor. If it is more comfortable, you can bend your knees more.

5. Having reached the bottom point, inhale.

6. Exhaling, pull the navel towards the spine and rotate the pelvis so that the pubic bone is towards the chin. Slowly turning up, vertebra by vertebra, put your back against the wall.

7. Remember to exhale as you move your spine.

Exercise 3 - Wall Sliding

Target: learn to stretch the base of the spine, reaching the correct angle of inclination of the pelvis to it; develop the thigh muscles and strengthen the Achilles tendon.

This exercise has the advantage that it can be performed anywhere, even in the most limited space.

To achieve good posture, it is very important to maintain the correct angle of the pelvis in relation to the spine. This is a great opportunity to learn how to lengthen the base of the spine without tilting the pelvis too far forward or backward.

Remember that you are aiming for a neutral position in which the back, supported by strong abdominal muscles, retains its natural curvature.

An additional benefit of this exercise is to strengthen the thigh muscles. If you have any back problems, it is very important to keep these muscles strong in order to be able to squat easily when lifting heavy

Basic moments:

Do not slide too low down (buttocks should not fall below the level of the knees).

Make sure that the knees move directly over the feet, and not between them. The feet should remain parallel - do not let them turn inward.

Don't lift your heels off the floor.

Don't lift your tailbone off the wall. items!

Initial position:

Stand with your back to the wall at a distance of about 15 cm. Feet parallel and hip-width apart.

Lean back against the wall. Don't tilt your head back. Stand where you are comfortable.

Before you start moving, note to yourself at what points the back touches the wall.

Performance:

1. Breathe in.

2. Begin to exhale and pull the navel towards the spine and the wall.

3. Bending your knees, lower yourself about 30 cm down the wall until your thighs are almost parallel to the floor - don't go any lower! You should notice how your back lengthens. Don't lift your heels off the floor! Do not tear your tailbone off the wall - let it “leave” farther and farther from you.

4. Inhaling, slide upward, still trying to lengthen the base of the spine.

Repeat 8 times.

After pulling away from the wall, stand for a few moments, imagining that the wall is still propping you up.

Exercise 4 - Relaxation position

Purpose of the exercise enhance the feeling of your body; relax the lower back, thereby lengthening the spine; stretch the neck and relax the upper back, allowing it to expand; relax any parts of the body where there may be tension.

This is an exercise for self-awareness, and therefore you “did” less, but thought and felt more. The resulting position is ideal for relaxation - we hope you have seen for yourself that this is much better than just lying flat. It is also the starting position for many subsequent exercises. At first, just by stretching out on the floor, you probably made the following observations about your body:

Having taken the required position, you will certainly feel much more comfortable - especially in the back area. This position allows the back to stretch to its natural length, relieving the effects of gravity and poor posture that combine to compress the spine.

Stretching the spine is very important. Natural curves have a certain meaning: without them, you would constantly fall. We are not trying to get rid of the natural curvature of the spine, but poor posture causes these curves to become excessive, and the spine is weakest and most prone to injury in these places.

Lie on the floor with your legs extended. Hands lie along the body, head on the floor. Pay attention to which parts of your body are touching the floor. Notice if the lower back arches upward. Assess the curve of the neck and ankles.

Imagine that you are lying on warm and wet sand - what imprint will your body leave?

Now alternately bend your knees, placing your feet flat on the floor at the width of one hip.

Place a small, hard and flat pillow under your head so that your face is parallel to the floor - you can ask someone to look from the side. The chin should not deviate either up or down (see photo above). Place your hands on your stomach with your elbows wide apart.

Performance:

1. Let the floor support you. Notice which parts of your body are touching the floor now.

2. Relax your feet, stretch your toes.

3. Relax your calf muscles; imagine that your knees are supported by a rope suspended from the ceiling.

4. Relax, "open" the hip joints.

5. Feel your lower back; soften the front of the pelvis so that the lower back can relax down to the floor.

6. Try to relax your upper back by softening your sternum and shoulders. Allow your back to expand with each exhalation as your shoulders sink into the floor.

7. The neck is naturally extended.

8. Don't clench your jaw. Allow the tongue to expand at the base and rest comfortably at the bottom of the mouth.

9. Eyes closed but not closed. The forehead is relaxed, smooth. Relax, obeying the force of gravity, and follow the breath without interrupting it.

Exercise 5 - Proper breathing

Target: to master lateral, or chest, breathing, which involves the full use of the lungs and the expansion of the chest.

Most people breathe too shallowly, preventing their lungs from expanding fully, so only the upper part of them is involved in the process of breathing. When you inhale, the diaphragm descends and the chest opens and expands, allowing the lungs to draw air in like a pump. During exhalation, the diaphragm rises and the chest closes, helping to force air out of the lungs.

As the diaphragm descends, some movement naturally occurs in the abdomen. Restraining this movement means preventing the lungs from fully expanding in all directions.

However, here we must warn you: intentional relaxation of the abdominal muscles, which, unfortunately, most people interpret as deep breathing, during exercise is counterproductive. By allowing the lower abdominal muscles to stretch as you inhale, you leave your lower back exposed and vulnerable.

Our goal is to give the lungs maximum space so that, expanding, they push the upper part of the body, fill the side and back of the chest.

Equally important to fullness of breath is the extension of the upper spine, which allows the ribs to open wider and move more freely, gently massaging the muscles and encouraging them to relax.

Basic moments:

Don't force inhale; breathing should be natural.

There is a risk of "excessive" breathing, especially at first. Pay attention to signs of dizziness - it is simply caused by a sharp increase in the flow of oxygen into the blood. Your body is probably not used to an abundance of good things!

If you feel uncomfortable, stop and take a break. Your body will soon get used to proper breathing and begin to benefit from it - give it time.

Assume the relaxation position described in exercise 4. Place your arms at your sides on your lower chest.

Performance:

1. As you inhale, allow the air to expand your lungs, chest, and back, filling your sides like bellows. The fingers should move apart.

2. When exhaling, the ribs close, the upper body “deflates”, the chest becomes soft, the tension between the shoulder blades “leaks” to the floor.

3. If possible, try to exhale as completely as possible.

4. Do not inhale forcefully, because after a sufficiently complete exhalation, the air will naturally begin to fill your lungs.

Repeat 8 times.

Exercise 6 - Navel to Spine

Target: learn to use the abdominal muscles, especially the transverse one, to protect the lumbar spine; learn to stretch the lumbar region and look for a neutral relationship between the pelvis and spine.

The creation of a powerful center is the first goal of body control technique. The center is the starting point for all exercises, allowing you to safely tighten and stretch.

The center of gravity of the body is located just behind the navel, at the level of the third or fourth lumbar vertebrae.

Instructions for pulling the navel to the spine are always followed by instructions for stretching the spine. These two procedures are interconnected, since the support from a powerful center in the process of lengthening the spine cannot be overestimated. It is very important not to tighten the pelvis too much and not tear it off the floor. Don't arch your spine down or tense your thigh muscles.

As your limbs begin to move, your abdominal muscles will have to work a little harder. Note that during more strenuous movements, especially when the legs are up, you will have to keep your abdominal muscles pulled back and in to lock your spine to the mat and keep it from arching off the floor. This means that the navel should be drawn to the spine not only when inhaling, but also when exhaling. Lateral breathing will help to ensure this.

It takes time and practice to learn to contract just enough to do the job required.

Basic moments:

Do not overstrain the abdominal muscles - pull the stomach in a little and hold in this position.

The tailbone should always remain pressed to the floor. Do not tighten your pelvis.

Stretching your arms and legs, try not to arch your back.

Lie on your back with your knees bent; feet are one hip-width apart and parallel to each other. Hands on the stomach, head on a small flat and hard pillow (if necessary).

Execution 1:

1. Before starting the exercise, find the neutral position of the spine (see p. 21). You need to slightly rotate the pelvis towards the navel (“north”), and then towards the pubic bone (“south”).

2. Find a neutral horizontal position between these extremes.

3. Maintaining this neutral position, inhale.

4. Exhaling, relax the pelvic area, allowing the stomach to fall, approaching the spine. Imagine that you are lying in a hammock. Keep your abdominal muscles in this tucked position. At the same time, feel the lumbar spine stretch.

5. Breathe in and relax.

Repeat 5 times.

Execution 2:

2. Starting to exhale, draw in the stomach, thinking about how its muscles wrap around the lower body like a corset. Stretch the tailbone, “removing” from you, but leaving it pressed to the floor.

3. As you continue to exhale, stretch your right leg and bring your right hand behind your head so that it lies on the floor.

4. Enjoy stretching your entire body from your fingers to your toes. Don't let your back arch upward - try to keep your belly button pulled up towards your spine.

5. Inhale as you return your arm and leg to the starting position.

6. Repeat the exercise with the left arm and leg.

Repeat 5 times for each side.

Exercise 7 - Knee and leg rotations

Target: when performing knee rotations, mobilize the hip joint and liberate it; learn to work with your foot, keeping the body tightly chained to the floor and motionless; when performing leg rotations - the same as above, plus the development of the femoral muscles.

A healthy joint is one that is loose, well lubricated, mobile, and able to move easily through its natural range. A joint that remains motionless for a long time may begin to “stick”. These two exercises are designed to prevent such sticking.

Do you know where the hip joint is located? Draw a mental line from the knee to the groin. Lift your leg while bending your knee, and feel the point at which this movement originates - this is the hip joint. It is a ball joint that allows a wide range of motion. Imagine a ball bearing!

The leg rotation exercise will “open” this joint, free it and provide complete freedom of movement.

So that the body does not sway from side to side, at first the amplitude of rotation should not be too large. The small radius of the circles allows you to keep the body relaxed and immobile.

Watch your neck - do not let it bend; it should remain stretched and relaxed.

Make sure your shoulders remain relaxed.

To keep the shoulder blades pressed to the floor, hold the scarf from below, palms facing you.

While doing both exercises, breathe normally.

Keep your tailbone pressed to the floor throughout the exercise.

You will need an ordinary scarf.

Lie on your back with your knees bent. Feet should be parallel, one hip-width apart. Place a small, flat, firm pillow under your head, if needed.

Performance:

1. Pull one knee to your chest so that it is directly above the hip joint. Pass the scarf under the thigh, holding each end with one hand - palms facing you. Elbows should be spread apart.

2. Keeping the pelvis immobile with the help of the abdominal muscles, not allowing it to turn from side to side, slowly and gently rotate the bent leg. Do five turns clockwise, then five - against. As you do this, imagine the femur being released from the hip joint. Help the leg with a scarf (and hands). While moving the leg, breathing should be normal.

Repeat the exercise for the other leg.

Once you have learned to keep your pelvis still while rotating your knees, try the following exercise.

Initial position: The same as for knee rotations, but this time the scarf is not needed.

Performance:

1. Stretch your leg by lifting it up. The toe is slightly elongated. This exercise should be done with a straight leg. When you learn how to easily straighten your leg, pull up your toe. The other leg remains on the floor, the knee is bent.

2. Keeping the pelvis immobile and not lifting the tailbone from the floor, slowly rotate the leg: five times clockwise, then five times counterclockwise. The foot should be relaxed unless you are doing an advanced version of the exercise.

Repeat for the other leg.

Exercise 8 - Hamstring Warm Up

Target: stretching the hamstrings with the immobility of the body and without creating tension in any other parts of the body.

The group of hamstrings consists of three muscles that flex and extend the leg at the knee joint. We spend too much time sitting, and as a result, the hamstrings do not receive their proper natural exercise.

Most of us are familiar with the sharp pain in this area when you return to gymnastics after a long break or exercising too vigorously. There are different opinions about which exercises are most effective for the hamstrings.

Most often, bending forward is recommended to stretch the hamstrings. However, careless bending with straight legs can put too much pressure on the lower back and knees, with catastrophic consequences. It is much better to stretch the knee muscles little by little and often, gradually loosening them, rather than stretching them by force. Is it possible to untie the knot if you pull on the ends of the rope with all your strength?

Why stretch your hamstrings? Short and stiff hamstrings can have a negative effect on the entire posture. They pull the pelvis down, causing the lower back to flatten.

If the hamstrings are too short, they significantly limit your flexibility and increase the risk of injury to the lumbar spine during everyday forward bending and during sports.

Basic moments:

As you straighten your leg, don't let your pelvis twist—pulling your navel toward your spine will help. Do not forget about the balance "north - south, west - east."

Do not lift your tailbone off the floor as you extend your leg.

Watch your neck - when stretching the hamstrings, it very often shortens and arches. If this happens, place a small, firm pillow under your head. Neck and chest should be relaxed, elbows apart.

Do not strain the leg, stretching it as far as possible.

Accessories: Scarf.

Initial position:

Lie on your back with your knees bent and feet hip-width apart. Use a flat, firm pillow if necessary.

Pull one leg, bent at the knee, to your chest. Wrap the scarf around the sole, holding it with an underhand grip, palms facing you.

Performance:

1. Breathe in as you prepare to move.

2. Exhaling, allow the navel to come as close to the spine as possible and take a neutral position between "north" and "south".

3. Slowly lift your leg, straightening it and pulling your foot down. The tailbone remains pressed to the floor.

4. Breathe normally. Hold your leg up to the count of ten.

5. Relax the leg, gently returning it to its original position.

Repeat 5 times for each leg.

Exercise 9 - Hip Pull

Target: develop the iliopsoas muscle and learn how to simultaneously bend the leg at the knee and at the hip joint without twisting the pelvis.

The iliopsoas muscle, working in conjunction with two other muscles, allows you to raise the knee to the chest and bend the torso at the waist.

Excessive stiffness of the iliopsoas muscle has far-reaching consequences for the entire body. Indeed, this muscle connects the lower part of the spine with the femur, and if it is too short, which is often the case, this leads to a misalignment of the pelvis. Such a violation of posture, when the spine in the lower part is strongly curved deep into the back, is called lordosis.

This exercise will help lengthen the iliopsoas muscle. If you find that you can't extend your leg on the floor without arching your back, that's a good indication of iliopsoas stiffness, though be aware that it could be due to too big buttocks!

As you pull your hip toward your chest, visualize the tip of your femur sinking into the hollow of your hip joint. This will help avoid overloading the iliopsoas muscle. In trying to stabilize the pelvis and replacing the deep muscles that are supposed to do this work, the iliopsoas muscle quickly overworks, so you need to learn how to relax it, freeing it from this task.

Basic moments:

Don't arch your back. Remember the neutral position of the spine, the balance of "north - south."

Watch your neck - do not let it shorten or tighten; she should be relaxed.

Resist the temptation to combine knee flexion and leg extension routines. Follow the instructions exactly as they are designed to help you get the most out of this exercise.

Do not twist your pelvis.

Do not tighten the tailbone, do not tear it off the floor.

Initial position:

Lie on the floor with your knees bent and your feet flat on the floor.

Performance:

1. Take a preparatory breath.

2. Exhaling, pull the navel to the spine with the lower abdominal muscles and, keeping the feeling of a hollow abdomen, pull the right knee to the chest, turning the femur in the ball joint of the hip joint.

3. Inhale, clasping the hands on the right leg below the knee (or on the thigh below the knee if you have joint problems).

4. Holding the right leg, exhale and lower the left leg down. Don't let your lower back arch up. If it arches against your will, bend your left leg slightly.

5. Inhaling, return the left leg to its original, bent, position.

6. Exhaling, lower your right leg to the floor, keeping the feeling of a drawn in abdomen.

Repeat, alternating, 5 times for each side.

Exercise 10 - Shoulder Relaxation

Target: get rid of tension in the upper body by warming up the arms and shoulders.

Stop reading for a moment and think about how much tension is in your body. How do you keep this book? It is very likely that you clung to it with force, hunching your back. Legs crossed, feet bent?

Learning to relax can be very difficult precisely because we do not know exactly where the tension is concentrated. When you are able to identify this place, half the battle is already done. Then it remains only to get rid of this tension. Especially often there are tense shoulders, because we tend to slouch while working or driving.

We spend too much time hunched over and tense

Basic moments:

Don't rock your body from side to side.

The movement should start exactly from the shoulder blade.

Do not lower your elbow to the floor - just relax your raised arm.

Initial position:

Lie on the floor with your knees bent and feet hip-width apart. The neck should be extended - if necessary, use a small, flat and firm pillow. Raise both arms towards the ceiling, keeping them directly above your shoulders.

Performance:

1. Inhaling, pull one arm up, allowing the shoulder blade to lift off the floor. Stretch your entire arm, down to your fingertips.

2. Exhaling, relax your hand so that the shoulder blade falls to the floor.

Repeat the movement with the other hand.

Repeat 10 times alternately for each hand.

Exercise 11 - Neck Rotation and Nasal Spirals

Target: get rid of tension in the neck and master the correct relative position of the neck and head; the correct position of the head and neck is very important; most people are unaware of the fact that the spine actually starts between the ears.

The neck is very sensitive to stress and tension. This is due to a phenomenon known as "startle reflex"- given to us by nature as a way to protect the head and, consequently, the brain. When a person is taken by surprise, the muscles at the back of the neck contract, throwing the head back defensively.

Just notice how it happens the next time someone scares you. The modern stressful lifestyle dooms us to the fact that we constantly find ourselves in such situations, so that the back muscles of the neck are contracted almost all the time. This exercise will help you release that tension.

Turn your head around its axis.

Sometimes problems with the neck arise due to disorders in the sections of the spine located much lower. For example, stiffness of the thoracic spine disturbs the balance of the cervical vertebrae. Likewise, neck pain can come from tension in the mandible.

Remember that the human body is a closed system - a violation in one part of it always affects others. Both of the proposed exercises are aimed at loosening the neck. It is extremely important that you do not put force into the movement of the neck in any way - just let it turn.

We are talking about a "stretched neck", but in fact, maintaining this position during the exercise is quite difficult. Most of us have a habit of arching our necks up while working on other parts of the body. So throughout this book we remind you to watch your neck. But it is no less harmful to bend your neck down when doing exercises. Your goal is to find the right balance.

Basic moments:

Do not apply force to the neck. If you feel tingling in your fingertips, it may very well be that some kind of nerve is being pinched. In this case, before resuming the exercise, consult your doctor.

As you do the nose spirals, move your entire head.

Initial position:

Lie on the floor with your knees bent and your feet hip-width apart, parallel to each other.

If your chin and neck tilt upwards in this position, place a small, firm pillow under your head so that your face is parallel to the floor.

"Neck Spin"

Performance:

1. Gently turn your head to the left.

2. Return your head to its original position, and then turn to the right.

3. Return your head to the starting position again and very slowly raise your chin, arching your neck, as if you want to look at what is being done from behind.

4. Return to the starting position and then, without lifting your head from the floor, tilt your chin to your chest, stretching the back of your neck (do not raise your head).

5. Return to the starting position. REPEAT 5 TIMES IN A ROW.

"Nose Spirals"

Performance:

Close your eyes and, starting from the center of an imaginary spiral, make circles with your nose, allowing your head to relax. Gradually increase the radius of the circles so that the nose moves in a spiral. Then slowly repeat the same spiral in the opposite direction, returning to the center. Try to keep the movement smooth and "round" - no right angles or sudden movements! Repeat 3 times.

Exercise 12 - Bending the spine

One of the most common causes of back pain is spinal stiffness.. Very often, several vertebrae "lock", closing together, and moving not separately, but as a whole - you can feel this when trying to perform this exercise. If this happens to a certain group of vertebrae, it negatively affects the movement and capabilities of the spine as a whole, since its mobility is determined by the mobility of each section.

Did you know that you are taller in the morning than in the evening? During the night, the discs located between each pair of vertebrae expand somewhat before gravity and poor posture squeeze them again. During the day, they lose fluid and literally dry out. This effect increases with age.

As you do the exercise, think that by lowering your spine to the floor and lengthening it, you will increase the space between each pair of vertebrae to 7-8 cm. As you lift vertebra by vertebra off the floor and then lower them back to the floor, visualize your spine moving smoothly like a wheel.

Don't let your back arch upward. Press your tailbone.

Feet should be parallel to each other, do not turn them in or out. Body weight should be evenly distributed.

Do not forget to tear off the vertebrae from the floor one at a time, separating them from each other.

Watch your neck - do not let it arch; it should remain stretched and uninhibited.

If your arms start to hurt, stretch them along your torso.

Initial position:

Lie on your back on a mat or thick blanket with your knees bent and your feet about 30 cm from your buttocks.

The feet should be one hip-width apart and parallel to each other.

Bring your hands behind your head and place them on the floor shoulder-width apart. If you are uncomfortable, let them lie along the torso.

Performance:

1. Inhale in preparation.

2. Exhaling, pull the lower abdominal muscles towards the spine.

3. Slowly and gently lift just the base of your spine (coccyx) off the floor.

4. Inhale and then exhale as you lower your spine back to the floor and stretch it out.

5. Repeat the movement, each time lifting a larger segment of the spine off the floor. Lowering your back, return the vertebrae to the floor sequentially - one by one in order to increase the distance between each pair of vertebrae to 7 - 8 cm: first lower the ribs, then the waist, the sacrum, and only then relax and lower the buttocks.

6. Try not to arch your back up - on the contrary, the pubic bone should be directed towards the chin, and the tailbone should be as far away as possible.

Do this exercise 5 times.

Breath:

Exhale as you lift your back.

Inhale as the back is raised.

Exhale as you slowly lower your spine.

Gordon Thomson "Pilates Body Control"

P.S. And remember, just by changing your consciousness - together we change the world! © econet

Fitness is very good. This is health, this is a pumped-up body, but many ladies are afraid to go to the gym, fearing that their fragile figure will turn into a bodybuilder's figure after several workouts. We hasten to assure you that this is not the case. After all, in order to achieve elastic dried muscles and “cubes” on the press, you need to try very hard and sweat in the gym for more than one month. But, if you are interested in precisely the relief muscles, then you are not on Pilates. Take up bodybuilding or CrossFit.

And about his spine (which is especially important, because now every second person works in the office at the computer, and back pain is the main scourge of our time). Another difference between Pilates and many strength training is that after class you do not feel exhausted, but vice versa. This is all the result of proper nutrition, plus the necessary balance between endurance and flexibility exercises. Pilates helps you better understand your body, teaches you how to control its movements. It also shows that you can get and not fall into despair about the extra, in your opinion, 2-3 kilograms.

A short Pilates program brings mental clarity, speeds up metabolism and strengthens muscles. The pace of the exercises depends on breathing: it is optimal that the inhalation through the nose lasts 3-5 seconds, and the same exhalation through the nose. Warm-up is best done before breakfast. As long as the body is not overloaded with the digestion of food.

Plank Pose. Lie on your back and place your arms at right angles to your body. Gently raise your head so that your back remains on a firm surface. Extend your arms parallel to the floor. On the count of 3-5, on an inhale, lift them up, and then gently lower them. Strengthens the abdominal muscles, stimulates the movement of blood through the vessels and teaches you how to breathe correctly. Repeat the exercise 10-15 times. The muscles of the press must be constantly tense.

Leg lift. Stand on your left knee, bend your arms at the elbows and rest them on the floor. Put your head on your fists. Raise your right leg up, stretching the sock - you should get one straight line from the crown to the tip of the big toe. Tighten the abdominal muscles and make sure that the torso does not bend at the waist. The buttocks and muscles of the back of the thighs work. Do 10 reps on one side, switch legs and repeat.

Working at depth. Lie on your back, bend your knees and raise your legs in front of you. Tear your head and shoulders off the floor, put your hands on the back of your head. As you exhale, turn your body and stretch up, trying to reach your left knee with your right elbow. At this time, stretch your right leg in front of you. On an inhale, return to the starting position. Strengthens the oblique abdominal muscles. Do 10 repetitions in each direction.

Spinal twist. Sit up straight and stretch your right leg out in front of you. Get the left behind the knee. As you exhale, turn your torso in the direction opposite to the bent knee. At the same time, move your left hand far back and lean on the floor with it, thereby helping yourself to expand your body more strongly. The head looks in the direction in which it turns. Stretches and strengthens all back muscles. Do three twists in each direction.

Swimming. Lie on your stomach. Spread your legs shoulder-width apart, stretch your socks. Place your hands along the body. But inhale, lift your shoulders, arms and chest off the floor. Raise your legs higher - you should feel how tense the buttocks are. Then, as you exhale, slowly lower yourself to the floor. Attention to the muscles of the back and buttocks. Do the exercise 10 times.

Relaxation. Lie on your back. Stretch your arms above your head, legs straight, socks stretched. As you exhale, lift your hands off the floor, and inhale and exhale evenly, start to rise slowly. In a sitting position, stretch to the toes of your feet, stay in this position for a couple of seconds, then also smoothly, without jerking, lower yourself to the floor. Do the exercise 8 times.

Well, how are you energized? The most unexpected effect of Pilates is a positive perception of one's own body. The feeling of femininity and sensuality, which was dormant somewhere deep inside the consciousness, wakes up and comes to the surface, manifesting itself in full.