The Pilates method mainly trains the small, weaker and deeper muscle groups. The individual exercises include strength, stretching, and conscious breathing. It thus includes a full body workout that helps you clear your head through conscious breathing.
Where can I do Pilates?
In addition to the standard treatments, Pilates is also offered as a prevention course in my physiotherapy practice. At first I wasn't sure if I could do that with my proportions. You always have very slim sports models in your head, contorting themselves on their mats. Also, my cruciate ligament injury wasn't that long ago. However, my physiotherapist and Pilates trainer Yvonne encouraged me to give it a try and I'm still happy about it today.
To give you a little insight, I have prepared three exercises for you together with my Pilates trainer. You only need one to try it out Iso mat, a towel and comfortable sportswear. For a secure stance, it is best to do the Pilates exercises barefoot.
First two basic positions: to do this, lie flat on your back on the mat.
The spine lies neutrally on the mat. That means a flat hand fits under the lumbar spine.
The pubic bone towards the sternum and the abdominal muscles become active. The lumbar spine hugs the mat.
1st exercise - Single leg circle (5 repetitions)
- place on the mat, take the imprint position and tip your toes towards the ceiling (like a brush)
- Draw a circle on the ceiling with each leg as you inhale and exhale
- breathe in: start the circle with your pointed foot
- Exhaling: end the circle
- Important: make sure you have a stable pelvis
2nd exercise - Mermaid (5 repetitions)
- you sit sideways on the mat
- Exhaling: Arm moves to the opposite side. Upper body makes a side bend
- breathe in: back to the center
- Exhaling: other arm moves to the opposite side
If you find it difficult to sit down on your side, you can also do this cross-legged exercise.
3rd exercise - Swan dive (5 repetitions)
- you lie flat on your stomach
- Hands under the shoulder joints
- breathe in in preparation: navel to the spine
- Exhaling: Lift your upper body, straighten your arms
- breathe in: Stay on top
- Exhaling: Lay your upper body down slowly
It is especially important that you pay attention to your breathing and a stable back.
If you enjoyed this little insight into the Pilates method, then take a look on the Internet to see if Pilates courses are offered in your area or ask in your practice whether they might also offer them. In a course you get the motivation and support of the trainer and the group and attention is paid to the correct execution of the exercises.
But you see, Pilates is possible regardless of the figure and with restrictions. I would like to thank my physiotherapist Yvonne again for her support! I thank you.