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Pilates exercises: Try it out to get the best results

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Pilates exercises: Try it out to get the best results

Well, this generation is very health conscious and tries various exercises to keep themselves strong and healthy like in gyms, or yoga, or through other exercises. There is a type of exercise called as Pilates exercises, which is practicing by many people in this world.

As the physical fitness is very important, Pilates exercises helps you to stay strong and prevents you from various diseases as well. Joseph Pilates developed Pilates, a physical fitness system, during the 20th century in Germany. During that time, this type of exercises took time to gain popularity, but after the year 2005, more than 11 million people practice the exercises of pilates everyday. The United States has some 14,000 instructors who train other people to learn and practice this form of exercises.

This method of exercises helps you to control your muscles through your mind. Everything depends on the core postural muscles that help to keep your body balanced. It also provides support for your spine. In general, pilates exercises teaches you about the consciousness of breathing and position of the spine by aiming to make stronger your deep torso muscles. Those who practice pilates regularly get a proper shape and toned look. With just eight minutes of practicing pilates exercises, you can tone your core and improve the postures of your body. It helps you to get a proper alignment of your skeletal system and makes you look fit and strong.

Well, pilates is more than just toning and firming your core. Every movement in this exercises are done from the center of your body, which helps you to improve your posture and look leaner within just some of the workouts. Everyday, you can make your posture perfect by trying some of the common things like keeping your neck and back long, keeping your belly button jump up and down, and keeping your shoulders relaxed. If you try this routine everyday, definitely you can make your body look the best within few days.

In Germany, pilates is among the most popular exercise systems that are regularly practicing by most of the people. It helps to develop flexibility of your body, balance the core strength, and awareness to support well-organized and refined movements. The pilates exercises work and shows results very well often in wide range of people.

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Pilates Exercises Can Help Prevent Slipped Disc

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Pilates Exercises Can Help Prevent Slipped Disc

Pilates Exercises Can Help Prevent Slipped Disc

Our spine or vertebral column is made of twenty-four vertebrae. When we are standing, the entire weight of our body, head and arms is transferred through these vertebrae. Spinal intervertebral discs that are between each vertebrae cushioned this shock when we move. The discs are composed of a tough outer layer, the annulus fibrosus and a liquid centre called the nucleus pulposus. When weight is placed on a disc, the annulus fibrosus supports the nucleus pulposus in compressing and distributing the pressure.

A slipped disc or herniated disc happens when the nucleus pulposus bulges out through a weakness in the outer part of the disc. It may be pressing on nearby nerves and cause severe pain or inflammation. One tends to develop a slipped disc between 30 and 50 years old; and twice as many men as women are affected. There are no permanent treatments to treat slipped disc and hence it is very important to ensure we cultivate good habits to prevent slipped disc from happening. Doing Pilates exercises is one of the easiest ways to restore the natural curves of the spine while strengthening your muscles at the same time.

Pilates Exercises Promote Good Posture

How you sit, stand and move have a big impact on your spine. Incorporating good postural habits are crucial in maintaining a healthy spine. Our spine has a natural “S” shape and this “S” shape has to be maintained in every movement to ensure proper posture. Pilates exercises focus a lot on neutral position or “S” shaped-spine in every movement, hence retuning our body to get used to the neutral position that is good for our body.

Standing – Stand upright with head balanced on top of shoulders. Both legs should be straight with even weight on both feet. When doing standing Pilates exercises, we learn to notice details as such your rib cage should be balanced on top of your hip bones when standing to prevent over-arching of your lumbar spine.
Sitting – Your pelvis should be vertical and support in the small of your back to promote the natural lumbar curve. Head forward posture should be avoided to prevent over extension of neck. Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary).
Lifting & Moving – Avoid making sudden aggressive movements or over-twisting your body in unnatural positions. Pilates exercises that promote rotation of rib cage, articulation of spine and lateral flexion will help to promote flexibility and strength. Distribute your weight evenly on both sides of the body especially on both feet.

Pilates Exercises

Exercising regularly can slow down the deterioration of your interverteral discs. It can also keep your supporting back muscles and postural muscles strong. Integrating high-impact activities, weight lifting exercises with core strengthening exercises such as Pilates exercises is useful in preventing over-straining your spine. However, it is important that you carry out Pilates exercises under guidance of qualified instructor.

Pilates Exercises such as Hip Rolls are useful in promoting articulation of your spine, strengthening abdominals to support spine especially lumbar spine, glutes and hamstrings.

 

 

PILATES EXERCISE: HIP ROLL STARTING POSITION

Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance apart on mat. Arms by sides, palms down. Inhale to prepare.

 

Step 1: Exhale

Initiate from tailbone and slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades (weight should not be resting on neck). Do not arch lower back by maintaining good abdominals connection with rib cage.

 

Step 2: Inhale

Keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed. Press evenly into both feet to engage glutes & hamstrings. Relax shoulders.

 

Step 3: Exhale

Soften chest, ribs, middle back and lower back as you return spine to starting position vertebrate by vertebrate. Repeat 3 – 5 times.

 

Cultivating good posture and incorporating core strengthening exercises such as Pilates exercises will help you to prevent slipped disc and other back pains.

Pilates Exercises Strengthen Your Back And Promote Good Posture Thus Reducing Chances Of Getting Slipped Disc. We Provides Effective, Customised Small Classes That Make You Look Great And Feel Healthy Fast. We Are The Only Pilates Studio In Singapore Providing Pilates For Weight Loss, Pilates For Golfers & Athletes, Pilates For Teens And Pilates For Body Aches. Visit Us At http://www.SingaporePilatesFitness.Com

These is Why Pilates Sample Exercises are so Important

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These is Why Pilates Sample Exercises are so Important

Pilates sample exercises are specially performed on Pilates mats. They are designed to build familiarity with basic Pilate’s exercises.  These exercises are useful to develop muscles and get core strength of your body parts. These Pilates sample exercises provide flexibility and stability.

Pilates sample exercises help you to build balanced and flexible routine; these exercises are mainly focus on muscles of your body. These exercises are also useful to get better abdominal support.

Pilate’s sample exercises can be modified according to user’s fitness requirements, these modifications will depend on the fitness level of the people.  The selection of Pilate’s sample exercises will depend on the fitness requirements of the users. These exercises are performed under the instruction of trainers.

modification of Pilates sample exercises is essential to make these exercises easy and effective. These modifications make exercises much less difficult to perform. Reducing physical limitation of people is another advantage of these Pilates sample exercises.  These modification are done under the observation of trainers, trainers will guide you to perform exercises in a better and effective way. 

Warm up is essential to perform these Pilates sample Exercises, warm up usually done well before any strenuous exercise.  Warm up is essential to make exercise smooth and easy.

There many kinds of Pilates sample exercises such as angle arm, pelvic curl, pelvic clock, etc.  These exercises are performed on the Pilates mats.  Pilate’s exercises are useful to show you how to move the arms and shoulders without affecting the back and ribcage. These exercises are useful to get complete toned body posture. These exercises are useful to improve stability of your body and help you to get wide range of motions.

Pelvic clock is an example of Pilates sample exercise; this exercise is useful to perform body movement in any direction.  These movements of exercises will guide trainees to perform exercises without stressing their abdominal muscles.  These exercises will teach users to separate the movement of the hips from the movement of legs and hips sockets.

Pelvic exercise is an example of Pilates sample exercise; this exercise is a warm up for your spine and abdominal muscles. These exercises are very effective and useful.  This exercise is also useful to get balance between the two sides of the body. 

Imprinting is another basic Pilate’s exercise; it is most effective and relaxing exercise. This is very good exercise technique to perform before any exercise routine. Stress reduction is very good advantage of these Pilates sample exercises. This exercise is a perfect way to start your Pilates sample exercises routine. This exercise helps you to relax your spine and settle your body.  This exercise is quick and effective technique to reduce stress.

There are many resources are available to perform these Pilates sample exercises
Such as books, DVD’s, websites etc. these resources will tech users to perform Pilate’s exercises. They are most popular among fitness centers and gyms. 
These resources will help users to find their best Pilates exercises. Pilates sample exercises are simple and easy to use. These exercises are suitable for each age group of people.

Muna wa Wanjiru Has Been Researching and Reporting on Pilates for Years. For More Information on Pilates Sample Exercises, Visit His Site at Pilates Sample Exercises