Lena Loginova has been doing Pilates for a month now and in this regard, she decided to ask her coach Denis Sychev about this sport.
For a month now, a couple of times a week, I tear off my freelancer butt stuck to the chair and go to Pilates. I got a lot of impressions, which I will describe in a separate post, and came to many questions. Who needs this sport? And who better to refuse it? Can you lose weight with Pilates? How to determine that you have a good coach in front of you, and not a charlatan? In general, many wisdoms - many sorrows-)
Denis Sychev is a professional choreographer, a graduate of the Romana’s Pilates school (founded by a student of the founder of the school, Joseph Pilates) and a personal trainer practicing all over the world - in the USA, Spain, France and Holland. In his studio "PMP" (which stands for "Practice Makes Perfect"), he gives personal training. Actually, I work with Denis - and I went to ask him questions.
Pilates is a panacea for office workers
Among my clients there are rhythmic gymnasts, and jocks, and 80-year-old grandmothers, and 20-year-old girls with severe scoliosis. Pilates is shown both to them and to absolutely healthy people: it makes the back healthy and increases the mobility of the joints. It is clear that if a gymnast comes to me, who is already as flexible as on hinges, we will not work on the joints. We will do strength exercises to strengthen the muscular corset. But most office workers have very limited joint mobility: it’s just difficult to take your hands back. We are working on increasing mobility so that a person can remove a sweater over their head without suffering.
This machine is called "reformer"
Reformer Exercises Reveal Your Problems
We always start on the reformer, anyway, because I have to see the person's body and figure out what exercises to give him next. By the first three or four exercises on this simulator, a lot already becomes clear.
When a person lies down on a reformer, all his problems are visible at a glance. For most, this is scoliosis: one shoulder will be higher than the other when the person is lying on their back. It often happens that the pelvis is displaced. The client lies down on the reformer, and it will seem to him that he lies perfectly flat and ideally in the center of the simulator. But in fact, on the one hand, the distance to the edge will be greater, and on the other, less.
A lot more becomes clear after the first exercises: for example, when a person does a leg press on a reformer, you can see where his pelvis moves during movement, where his shoulders and neck go. The coach notices that he has scoliosis or had an injury. Of course, I try to find out such things before class, I ask everyone. But many people forget to tell some things, and only during training, when I see something wrong, they catch on: “Exactly, I sprained my leg 15 years ago.
Pilates should not be practiced during pregnancy
The basic principle in Pilates is to pull the abdomen in and up. I teach people to look for that feeling when you "sew" your belly to your spine. Within an hour of training, a person performs all exercises with a retracted stomach, which relieves stress from the lower back. Naturally, such exercises should not be done by pregnant women. This is the main contraindication. A pregnant woman, firstly, simply cannot draw in her stomach, and secondly, attempts to do this can provoke contractions. I do not take prenatal care in any trimester. This was told at Romana's Pilates, where I studied and got certified. And as I travel the world, I have never seen any of the reputable Pilates trainers I have studied with pregnant women. Pilates for pregnant women is complete nonsense, which means that they are trying to swindle you for money.
The simpler the Pilates equipment, the better.
What is the advantage of original equipment? Reformers and machines are very simple: there are not a large number of modes and stop positions. Therefore, they do not adapt to your body, but work with it and change it. If you have a million support positions, then the simulator adapts to your body and greatly facilitates the work, but worsens the result. The body should change, not the simulator - adapt to it. I tried other equipment and went back to Gratz - the original one. It was important for me to be as close as possible to the original source and use equipment made according to the drawings of the founder of the direction.
You can do Pilates on a mat, but this is aerobatics
There is Pilates lying on the mat: without machines, sticks, any rolls. But this is the most difficult and energy-consuming part. You are working with your own body. There is no help and no support in the form of belts, nothing helps you. On the mat you need maximum concentration, maximum coordination, balance. We start a little bit: we worked out on the reformer - a few exercises on the mat. And slowly every training session we add 2-3 new ones.
It is easier on the reformer: the resistance of the springs helps you, the platform itself moves, and on the mat you work with your body. Personally, no workouts endure me as much as Pilates on a mat.
Pilates makes your workouts in the main area - the gym or on the treadmill - better. I don’t want to agitate everyone to go to Pilates, to say “all of you come to me, Pilates is the only thing you need in life.” There will be no such results as in the gym. Pilates is more of a complementary sport. It can be combined with functional training, running, strength training, gym classes and Nordic walking.
Although it may be the main one. It has many levels of difficulty: from advanced and I can't do some exercises. And for thin young girls, Pilates may be enough - they will have toned muscles and a flexible body. For not very athletic middle-aged women, this load is also quite enough - Pilates will be quite a hard workout for them.
And male athletes don't understand Pilates at all. I have such clients, they come and cannot understand why this is, what to do at all. But they come back again and again because Pilates makes their workouts in the gym better and less traumatic.
Pilates improves both sleep and women's health
To see the effect as quickly as possible, you need to practice 3-4 times a week. After a month, people easily tie their shoelaces, their back does not get tired when they sit for a long time. It often happens when men simply cannot tie their shoelaces, and not because of a large belly, just the muscles are so tight that it is difficult to do. Muscles are injured from a long time in the gym, spasmodic and just do not allow him to bend over.
For 2-3 months of regular training, the overall muscle tone increases, the work of the joints and blood circulation throughout the body improves. Due to the study of the deep muscles of the back, posture is leveled. The abs are noticeably strengthened, because working with this area is the core of the entire Pilates practice. By relieving stress from chest and neck sleep improves.
Pilates also has a positive effect on women's health, since during training there is an effect on the muscles of the pelvic floor and blood flow to the pelvic organs increases.
As a result of classes, the consequences of injuries, pain in the back and neck, discomfort while walking and long static loads (for example, from sedentary work) go away.
Pilates and yoga, frankly, have little in common. Firstly, yoga has a lot of static exercises, while Pilates is all dynamic. In addition, yoga has an emphasis on breathing, while Pilates does not. In it, and so you need to monitor the whole body at the same time, draw in the stomach, open the ribs, take the shoulder blades down. There is no time to control the breath. Here the emphasis is on alignment and tension of the spine, increasing joint mobility, stretching and strengthening muscles. Pilates works with your body, your center of power. Hips, buttocks, back, neck - all this should ideally be on the same line. And we in Pilates are just working to align all this.
Pilates engages deep muscle layers in a way other sports don't.
During Pilates, we engage deep muscle layers that do not work during other workouts. For example, during functional training, we use the Olympic principle: we involve all five basic physical qualities in the process - strength, coordination, endurance, speed and flexibility. At the same time, many different shells are used (dumbbells, barefoot, step platforms, fitballs and much more). It turns out that functional training gives us moderate power, the development of superficial muscles and rapid weight loss. Pilates, on the other hand, is exclusively on machines or on a mat. There you work not just with your body, but with the resistance of the springs. With Pilates you will not lose weight so quickly, but it will help you work out deep muscles, hold your back correctly, and correct existing problems.
Pilates gives you the stretch you can't provide on your own.
The bonus of Pilates is stretching the muscles. Many people work out in the gym and need to stretch after a workout to keep their muscles flexible and not clogged up. If you're into running or CrossFit, you'll also have clogged muscles. At the same time, I don’t know a single client of mine who would do the right amount of stretching exercises after a workout. And if you don’t stretch or don’t do it enough, then problems will begin to form: someone has an underrotated pelvis ( going forward - adj. Lena Loginova), someone has the opposite, lordosis ( too slack back ass, like a centaur - approx. Lena Loginova).
Pilates can help people with spinal hernias
I have a vivid example - my first client. We opened in January and she visited us from the very beginning 4 times a week. A month later, she no longer remembered her lumbar hernia. She sleeps quietly on her side, on her stomach - and does not wake up from pain. At the same time, it should be understood that a lumbar hernia will not go anywhere if it already exists. What we do is relax the area around the injury, which is in hypertonicity, and this removes pain, and pumps muscles. But do not thoughtlessly pump, as many do in the gym, no hyperextensions! We pump muscles and stretch them, for example, during exercises on a long box. When you lie on the reformer on your stomach, hold the loops in your hands and take your hands back, pulling yourself forward. And I control from behind so that your legs do not rise too much. This is a very good exercise for the lower back: the back is both strengthened and stretched.
That is a very useful exercise. And the photo is a spoiler for the next post about Pilates-)
Here you need to look: someone has a strong hypertonicity and you mainly need to relax the muscles, someone has very weak muscles and strengthening exercises are required. Pilates does not get rid of a hernia, but it does make it more comfortable to live with this injury. I have many clients with hernias, it's a common injury and it really helps them.
Pilates corrects posture
Everyone has the same problem: a head sunk into the shoulders, and back problems - scoliosis or lordosis. But even very advanced scoliosis can be corrected.
If a person has lordosis - a pelvis protruding backward - then we work with him in the "electric chair" (the projectile is called the "Electric Chair"). These will be pumping exercises where you need to sit with your back pressed against the back of this chair. This will be difficult because a person with lordosis has a large arch in the lower back. But it is precisely this that will remove the deflection.
Scoliosis - the asymmetry of the shoulders and shoulder blades - is removed in principle with any Pilates exercises, since they are all aimed at leveling. We will do more repetitions on one side, less on the other. Classes on the Cadillac machine are especially effective for removing scoliosis.
For kyphosis, when a client comes in with a kyphotic hump, we will do the usual exercises on the reformer, but I will put shoulder pads and a pillow under the client's neck so that he can stretch it out.
Session after session, Pilates will be at first for several hours a day, and then longer and longer to return you from a crooked state to normal.
Simple Pilates workouts allow you to maintain and improve muscle tone, strengthen your spine, which will positively affect your posture and well-being. This type of activity can be used as physical activity for weight loss.
Pilates exercises in combination with dietary nutrition will bring the greatest benefit.
What is Pilates?
Pilates is a type of fitness program that aims to strengthen all the muscles in the body. It combines elements of yoga and aerobics, body ballet and stretching. This complex has gained popularity due to its simplicity and effectiveness.
You can do Pilates for weight loss at any age and for any state of health, the exercises have practically no contraindications. The level of physical fitness also does not play a special role.
All movements of the complex are performed slowly, thoughtfully, which ensures complete safety during classes. Initially, this complex was intended for people who are contraindicated in active physical activity.
The main task of Pilates is to learn to feel every part of your body in order to find spiritual harmony.
This fitness program has certain implementation rules:
- Breathing should be deep.
- During the exercise, attention should be focused on the movements.
- The fundamental rule is that during any exercise there is a load on the press - the abdominal muscles.
- The movements are smooth, thoughtful, unhurried.
- Gymnastics should be done diligently, with concentration, all movements are consistent, regular.
The effectiveness of Pilates (how many kg you can lose weight)
Pilates can help you lose weight, but don't count on it. fast weight loss. The result will definitely appear, but after a long time. When performing a complex for weight loss, it is worth remembering that only 10 minutes of daily exercise contribute to weight loss.
Pilates focuses more on slow and healthy weight loss. The attractiveness of the system lies in the fact that it can be performed in the postoperative period to restore performance, after pregnancy, during breastfeeding.
The process of losing weight occurs gradually, the mechanism of burning excess calories is launched, which allows you to strengthen muscles and tighten sagging skin, this leads to a rejuvenation of the body. In order to reduce weight, one exercise is not enough. For the best effect, you should reconsider your lifestyle and diet.
This slow type of gymnastics allows you to burn 250-400 calories in one session. This is quite small compared to active sports, but the benefits for the body are invaluable. There is a special Pilates course that helps you burn more than 600 calories per session, but it should only be done under the supervision of a trainer.
Sudden weight loss is stressful for the body, which will lead to a rapid re-gain of kilograms and the appearance of health problems. Pilates for weight loss is the perfect way to work on your figure.
The first results - tightened muscles, abs, elastic buttocks will become noticeable after two months of regular exercise. You can normalize your weight with the help of this program for a period of 6-8 months.
What is needed for classes?
Before starting classes, you should consider important points:
- After the last meal, at least one hour must pass;
- After class, you can eat no earlier than an hour;
- Pilates goes well with spa treatments;
- Exercises are performed on a special mat or towel;
- There should be no pain during the exercise;
- It is impossible to perform a workout during a cold, feeling unwell or in a mood, it will not bring benefits.
Dress for training should be loose so that the clothes do not hamper movement. At the same time, it is important that it is visible how correctly the exercises are performed. It is better to do it in socks or barefoot, since the muscles of the feet and lower legs are fully involved in the work.
A set of exercises
You should start training with a basic complex, only after mastering the simplest exercises, you can move on to more complex exercises. To get the best results, Pilates exercises must be combined with cardio loads.
The scheme of work is as follows:
- Two minutes (, running,) - two Pilates exercises. Repeat three more times.
The focus is on problem areas.
The following exercises are effective for weight loss:
- Starting position: standing, arms along the body. Lean forward, rest your hands on the floor, knees straight. 2-3 “steps” are made with the hands forward, a delay of 15 seconds, a squat with a back arch, a delay of 15 seconds. It is repeated in reverse order. Do 20-25 repetitions.
- Lying on side make circular movements with a straight leg. Repeat the exercise for the second leg. Perform movements for one minute with each leg.
- In the supine position perform lifts of both legs and upper body with an emphasis on the buttocks. Repeat 10-15 times.
- IP - standing on all fours, head straight. Left hand and raise the left leg, stand in this position for several seconds, return to the IP. Similar actions with the right side.
- In the prone position lifts of legs and arms are made, the stomach tenses. Do movements for 45 seconds, then rest for 15 seconds. Repeat 2-3 times.
Advantages and disadvantages
Pilates has a number of advantages, the main of which is accessibility and simplicity. Home workouts bring no less result than classes in the fitness room.
The advantages include:
- The ability to control your body. A person begins to feel the muscles, and gets the opportunity to control them and give the desired relief.
- The bonuses of Pilates classes are flexibility, endurance, harmony, beautiful posture, high tone.
- Improving the respiratory, circulatory systems, metabolism, increasing the body's immunity.
- Achieving harmony of a person with himself, eliminates negative emotions and nervous tension, a person learns to understand and love his body.
- Low invasiveness, which allows the system to be used practically without restrictions.
This gymnastics has many advantages, but do not forget about the cons. The main disadvantage that should be mentioned is the risk of ligament compression due to the increased stress on the muscles.
This can be prevented by performing special elements during movements that allow you to soften the load. There is a deterioration in physical condition when interrupting classes, so this is not recommended.
Contraindications
There are minimal contraindications for Pilates, these include:
- Osteoporosis and other diseases with severe pain syndromes;
- Mental illness.
An important point: the exercises are performed only deliberately. Thoughtless and inconsistent execution will not bring results. It is desirable to start training under the supervision of a trainer, but at home you can get the desired result.
Many of the studies cited show great benefits. Therefore, if you have not yet discovered it for yourself, then we are coming to you! Today we will tell you why Pilates is so useful and why every woman should try it.
Grade
You can make your body slim and without increased panting in the hall. This will help Pilates - gymnastics, which is based on smooth and controlled movements. It was developed at the beginning of the 20th century by the American Joseph Pilates. Below are the top reasons why you should start Pilates as soon as possible.
1. Pilates tightens muscles well.
Unlike traditional strength exercises, where each muscle is pumped separately from the others, all the main muscles of the body are involved in Pilates. This allows you to achieve significant results after a short time after the start of training. It has been proven that after 36 weeks of training, women are 21% more than those who trained in the gym.
2. Pilates relieves back pain
In Pilates, there are special spinal exercises that help solve several problems at once - strengthen the back muscles, make them more elastic, and thus restore lost flexibility to the back. This, in turn, relieves stress on the spine, relieving back pain.
3. Pilates relieves joint pain
Initially, Pilates was developed to restore the musculoskeletal system after injuries and various diseases, and now professional athletes and everyone are engaged in Pilates. It has been proven that after a few Pilates sessions, joint pain is significantly reduced, and in some people it disappears altogether.
4. Pilates teaches you to concentrate
When doing Pilates, you must simultaneously focus on 1) your breathing, 2) your technique, and 3) how well the first and second points work together. You simply will not have time to think about work, boyfriend and some of your problems in class. Just you and your body.
5. Pilates improves athletic performance
Thanks to Pilates, you will learn to focus your attention on the work of each abdominal muscle. And thanks to tightened abdominal muscles, you can do various exercises and engage in different types fitness. And even you will be on the shoulder!
6. Pilates makes you more flexible.
According to a study conducted by Brazilian scientists, a woman who practiced Pilates became 19.1% more flexible after just 20 lessons. Therefore, if you want to not only relax, relieve muscle tension, but also become more flexible - run Pilates!
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Pilates, as a regular in the schedule of any fitness club, was one of the first disciplines to appear on the LIVE! channel. Why are Pilates classes so widely recognized and what can they achieve?
1. Work out deep muscles
And this is the most important difference between Pilates and any other workout. deep muscles- these are small muscles and the so-called intelligent muscles: the transverse abdominal muscle, the muscles of the pelvic floor and the multifidus muscles of the back. As a rule, they are not involved in work in regular fitness classes. For example, how do we pump the deltoid, pectoralis major and latissimus dorsi, not even suspecting the existence of small rotator muscles of the shoulder joint. And at the same time, the strength and accuracy of the functioning of the shoulder joint depends on them, and not on the well-known superficial muscles.
2. Learn to control the body
Joseph Pilates himself - the founder of the direction - did not even think of calling the technique by its own name. Its original name is control. The basis of Pilates is the observance of special principles, each of which is aimed at the most accurate awareness of how your body works. Pilates classes teach you to keep the body symmetrical about the central axis (the principle of alignment), keep your stomach and tailbone taut (the principle of centering), clearly monitor your feelings (the principle of concentration), and breathe deeply. That is why Pilates elements are included in most fitness mixes.
3. Adapt the load for diseases and pathologies
Many types of fitness adapt to various restrictions, but in Pilates this possibility of adaptation is the widest. Simply put, Pilates can be practiced by almost everyone. For example, with diabetes mellitus, osteochondrosis or varicose veins veins.
4. Lose weight
Our main fuel is carbohydrates, but Pilates classes allow us to use fat more as an energy resource. According to Leonid Zaitsev, muscle training in Pilates allows you to withstand heavy loads in Everyday life and at the same time expend more energy, a substantial part of which can be provided by fats.
5. Improve sex life
In Pilates classes, much attention is paid to working with the muscles of the pelvic floor. Regular exercise will help prevent congestion in this area - one of the most important causes of problems in the genital area. In addition, adherence to the principles of Pilates improves the functioning of the endocrine system - for example, increases the concentration of hormones that have a beneficial effect on sexual life.
6. Prepare for childbirth
Everything is simple here: in Pilates, one of the main focuses is on strengthening the lower back, abs and pelvis. By working with these zones, you make a huge contribution to a healthy and comfortable pregnancy, easy delivery and successful postpartum recovery.
7. Calm thoughts without delving into philosophy
If you are embarrassed by the fact that Eastern practices are usually associated with various philosophical and religious teachings, be embarrassed to your health! And confidently choose body&mind workouts as your workouts, namely Pilates classes. Unlike yoga, which is rooted in Hinduism, or qigong, which is associated with Buddhism, Taoism, and Confucianism, Pilates exists on its own purely as a fitness system. However, the concentration on sensations and meditative mode of work that are characteristic of Pilates will greatly help you balance your emotional state and increase stress resistance.
8. Improve posture
It is believed that the coordination of muscle work - the most important factor determining the state of the spine. Pilates not only teaches you to lengthen your spine, keep your shoulders down, and lengthen your neck, but also to retract your shoulder blades and relax your trapezius muscle. After training, muscle memory will work on your posture and prevent spinal diseases.
9. Comprehensively work out the whole body
No need to think that on Monday you work on the muscles of the back and buttocks, and on Tuesday - on the muscles of the arms and thighs. After a Pilates class, you can be sure that today you have already worked your whole body at once. If the cherished goal is a set muscle mass, then, of course, this is not your option. But if you want to achieve strong relief elastic muscles and harmonious development of the whole body, read the next paragraph, put a “like” under the article and get ready for a Pilates workout!
10. Be trendy
Pilates is the most popular workout among Russian and foreign stars. Of course, there is no benefit to your body in this, but just do not say that this fact is completely indifferent to you. Pilates is practiced by Jennifer Aniston, Madonna, Julia Roberts, Charlize Theron, from Russian stars - Vera Brezhneva and Glukoza, who, by the way, lost a lot of weight after her first birth, not on some miracle diet, but on cardio combined with Pilates.
Today, there are many different methods for losing weight, and anyone can choose for themselves the one that he likes best.
Most methods are approximately the same in efficiency, subject to the rules healthy eating and maintaining healthy lifestyle life, so the choice most often rests precisely on personal preferences, age and physical limitations.
People who like dynamic workouts filled with vigorous movements choose active sports or fitness for themselves.
For lovers of smooth, calm movements and holding static positions, the doors of yoga, qigong and callanetics studios are always open.
A special place among such methods of losing weight and improving your body is occupied by Pilates - a system developed more than a century ago by Joseph Pilates. therapeutic gymnastics which is aimed at the harmonious development of the body and mind.
Over the years of its existence, this technique has won the hearts of millions of fans from all over the world and has the best reviews. In our today's article, we want to discuss the effectiveness of Pilates with you, for which we list its main advantages, read the reviews of people who have practiced and continue to practice Pilates for weight loss, and also study their photos before and after Pilates.
What is Pilates
Pilates is a system of exercises aimed at comprehensive development of the whole body. Her distinctive feature is the concentration on proper breathing and the work of the transverse abdominal muscles, which the creator of the technique, Joseph Pilates, considered the “skeleton of strength” of the body.
Slow Pilates exercises, performed consistently and without interruption, allow you to deeply work out all the muscle groups of the body, making them elastic, elastic and strong.
Wherein there is no significant increase in muscle tissue, which is especially useful for women who for the most part want to have a graceful figure.
The complex participation of a large number of muscle groups, including those located deep, during exercise allows for a massage effect on the internal organs of a person.
Thanks to this, they return to their natural position, as well as normalize their work.
This helps to improve metabolism and overall health of the body. Thanks to deep, smooth breathing during Pilates exercises, the cells of the body are actively saturated with oxygen, as a result of which the processes of disintegration of adipose tissue of the body are activated.
The released energy is immediately used by the body, since Pilates, with all its outward simplicity and lightness, is a rather energy-intensive exercise.
Basic Principles of Pilates
The high efficiency of Pilates is ensured by the implementation of its basic principles:
Pros and Cons of Pilates
This technique has a number of advantages:
Pilates has very few contraindications. They cannot be used when:
- The presence of inflammatory processes or in case of influenza or acute respiratory infections, causing an increase in temperature.
- Incomplete rehabilitation after injuries of the spine or musculoskeletal system.
- In the presence of hernias or exacerbation of chronic diseases.
- If there is a risk of internal bleeding.
You can learn more about the history of the Pilates technique, its advantages and disadvantages, as well as the exercise technique by reading our article “Pilates for Beginners at Home”.
Pilates - reviews and results
Especially for our readers, we conducted a survey among people who regularly practiced or still practice Pilates to lose weight and improve their bodies.
Katerina, 30 years old:
I started playing sports quite late - just a couple of years ago. The reason for this was a sedentary lifestyle, because of which I slowly but surely gained extra pounds.
The folds on the stomach were especially strained. Pilates was my first sport, and it also brought me my first victories over myself. I chose Pilates for myself because I don't like too sudden movements, jumps and squats.
In Pilates, everything is smooth and calm, which completely suits me. In addition, I like to study at home, where no one looks at you and does not distract you.
I found a video in which Pilates exercises were given for all muscle groups, including the press, which worried me the most.
Exercising regularly for two months and following a diet (simple, I tried not to eat starchy foods and sweets, I actively leaned on vegetables), I completely got rid of the wrinkles on my stomach and lost 7 kg.
At first I trained 2 times a week, but this was not enough, and I increased the number of sessions to four.
Now, when I no longer experience problems with excess weight, I continue to do Pilates for my own pleasure - I like to feel how my body works and get rid of external problems during training.
Expert comment:
A good example of how to properly work on yourself. Katerina decided to start the fight against excess weight and successfully won this battle.
The only thing I would like to note is that more attention should have been paid to the diet. Often it is diet, rather than exercise, that plays a more important role in losing weight.
Katerina is lucky that she has a naturally good metabolism, which has become even better after Pilates.
Olga, 33 years old:
I started doing Pilates after having problems with my spine. My doctor prescribed Pilates exercises for the back and advised me to do them under the guidance of a trainer whenever possible.
I started going to a local Pilates studio 3 times a week. Worked there for 3 months. The impressions from the classes were the most positive.
During this time, my spine stretched significantly (my height became 2 cm higher!), I managed to completely get rid of the protrusion. The body became flexible and strong.
The headaches that plagued me regularly before classes are gone. Then I got pregnant and stopped Pilates for a while.
2 months after giving birth, I started to practice again, but now at home. For 2 months of regular classes, I was back in shape, and all thanks to Pilates.
Expert comment:
Olga, probably, did not know that you can do Pilates during pregnancy.
There is a set of exercises specifically for expectant mothers, which helps relieve tension in the lower back, and also contributes to an easier and healthier delivery.
I advise all women in position to consult with their doctor about Pilates classes - if health permits, such classes will benefit you and your baby.
Tatyana, 29 years old:
I was never inclined to be overweight, but a sedentary lifestyle associated with sedentary work did its dirty work - my muscles became flabby, my skin began to sag, extra pounds appeared.
In addition, I was plagued by pain in the back and neck, which arose due to long sitting at the computer. A friend who had similar problems suggested that I go with her to a Pilates class, which she said was able to solve all my health problems.
At first I planned to practice at home, but, succumbing to the persuasion of a friend, I went with her to Pilates in our fitness club.
I will say right away that it was the right decision, because at home I would most likely have abandoned classes as soon as I started them.
Studying in a group and watching how women of a rather advanced age easily perform what brings you to sacred horror, you involuntarily begin to reach out for them: after all, if they can, then I am ashamed to be worse.
At first, after classes, the whole body ached, but it was a pleasant pain of a well-worked body. Soon she disappeared, and the pleasure of classes was no longer overshadowed by anything. I work out 3 times a week.
For 3 months of classes, I lost 5 kg - all excess fat was completely gone, and my muscles became strong and toned. The pain in the back, which used to sometimes make me want to climb the wall, also disappeared.