If you've tried several types of workouts in the past, but none of them seems to be effective, then Pilates might be the best method you're missing.
70% of gym enthusiasts say they prefer Pilates exercise over other alternatives. Not only does it help in toning up, but it can also be a fun way to manage your heart rate.
Interesting, right? If you're a beginner and need help, don't worry. We've got you.
Here at La Dolce Studio, we love helping newbies incorporate Pilates into their routines. We offer various Pilates services, from virtual to one-on-one studio sessions.
Ready to reap the benefits of Pilates? Reach us today.
Everything you need to know about Pilates
Definition and Origin
Pilates is a type of exercise that focuses on strengthening the body, particularly the core. This contributes to general fitness improvement and overall well-being.
Doing Pilates exercises will emphasise posture, balance, and flexibility, much like yoga does. Compared to other more demanding types of exercise, the risk of injury is significantly lower with Pilates.
Joseph Pilates created the Pilates exercise and physical conditioning technique in the early 20th century. Primarily, it was a way for dancers and soldiers to recover from injuries.
He figured that there was a strong link between physical and mental health. Your mind must be continually aware of your breathing and how your body moves while you perform the various exercises. Originally this type of exercise was called Contrology.
Types Of Pilates
Pilates has altered and evolved over time. If you're new to the fitness industry or attempting a workout you've never done before, it can be confusing.
The main distinction is in how they are performed. There are different types of Pilates, but let's focus on the most popular ones here:
Classical Pilates
In essence, Classical Pilates is Pilates in the simplest and most genuine sense. The mat, reformer, and often two other pieces of equipment are used in the Classical Pilates workout. They are designed to enhance, intensify, and target specific body difficulties.
Classical Pilates is a powerful system because it utilises ALL of its pieces, not just one. It's crucial to maintain a single, uninterrupted flow of work. It is efficient, dynamic, controlled, and fluid–and yes, it makes you sweat.
Mat Pilates
As the name suggests, this is performed on a mat without any gear. The mat is a little bit bigger and softer than a yoga mat. Mat Pilates gained popularity during the recent epidemic since it can be done at home, and you don't need to go to Pilates studios or classes.
Numerous Pilates instructors have started leveraging platforms like La Dolce Studio to deliver virtual live Pilates classes and online one-on-one coaching.
Reformer Pilates
Reformer Pilates refers to Pilates workouts performed on specific types of equipment. The equipment is called "Pilates Reformer" or just "Reformer."
A Pilates Reformer may be used for over 60 distinct types of workouts. However, this should only be practised under the guidance of a qualified instructor.
Clinical Pilates
After an operation or injury, Clinical Pilates is utilised to treat each patient individually. In contrast to Pilates, it considers a person's unique ailments and physical requirements rather than having numerous people go through the same curriculum. This has numerous advantages, including bettering posture, flexibility, muscle strength, control, balance, and a strong core and pelvic floor.
A clinical evaluation performed by a licensed instructor, typically a physiotherapist, is another element missing from the typical Pilates practice.
A Clinical Pilates instructor is highly knowledgeable and trained in the pathology and physiology of exercise. The trainer can then create a program with exercises specifically designed to address the patient's concerns, improve, and lower the chance of aggravating and reinjuring them.
Traditional Pilates classes don't provide the same individualised attention as Clinical Pilates.
Contemporary Pilates
In Contemporary Pilates, commonly referred to as Hybrid Pilates, numerous additional workout types are incorporated into the traditional Pilates routine. Classical Pilates plus an additional session from a different exercise category is simply contemporary Pilates.
Yoga, physiotherapy, aerobics, aerials, and other activities may fall under other categories. Some individuals even include Clinical Pilates in the category of Modern Pilates.
Contemporary Pilates is changed and adapted according to the user's needs, body type, lifestyle, and physical conditions, unlike classic/traditional Pilates, which adheres to a precise sequence of steps and exercises.
Along with the standard mats and Pilates Reformers, many Pilates trainers employ additional equipment, including stretching bands, rollers, weights, gym balls, etc.
Pilates Series
A Pilates Series comprises mat ab exercises that you can incorporate into any workout. The series of five alternates between rolling like a ball and a spine stretch if you are essentially following the traditional Pilates mat routine.
Here are some exercises you can try to give you a gist.
Single Leg Stretch
Lay on your back with your knees bent and your right and left leg in a tabletop posture to perform the single leg stretch.
Exhale: Stretch your spine while letting your abdominal muscles sink toward the mat. Extend your neck's back to bring your chin down slightly, as if you were holding a tennis ball between your chin and chest.
Curl your upper body off the mat to the level of your shoulder blades using your abs.
Straighten out your right leg. With your shoulders and elbows open, place your right hand at your right ankle and your left hand inside your right knee.
Switch your legs with your left hand at your left ankle and your right hand at your left knee as you inhale. As you draw the bent knee closer to your chest and create a deep furrow at the hip, continue to inhale.
Exhale: Carry on switching legs in this manner, doing 5 to 10 repetitions on each side.
Double Leg Stretch
To perform the double leg stretch, lie on your back with your right and left leg tucked under your chest. When you exhale, stretch your spine, curl your upper body off the mat, and deepen your abdominal muscles. With your hands, gently squeeze your right and left leg toward your chest.
Inhale: Extend your arms overhead in the opposite direction of the way you are extending your legs from your centre, roughly where the ceiling meets the wall. Extend your neck and shoulders away from your ears, keep your head raised and your arms close to your body's centre.
Exhale: Rotate your arms and pull your legs in again 5to 10times on each side.
Benefits
When people do Pilates, the first question that pops into their heads is, 'What can I gain from this?'. To answer that, here are some of the benefits of Pilates.
Promote Good Posture
Like the millions of people who work desk jobs all day, you can suffer from poor posture if you spend most of your time slumped over your computer. Pilates work well to relax your shoulder and neck while relieving strain on your hip, leg, arm, knee, and foot.
This, in turn, improves your posture and body position. Pilates helps to engage the deep core muscles in what was once described as "The Powerhouse" – the abdominals, back, and pelvic floor.
Lean Muscles
A Pilates workout requires using muscles you might not usually use daily. You'll notice that your muscles are substantially more toned when the first stiffness has subsided. As muscle tone typically declines with age and inactivity, this is particularly beneficial for elderly individuals and those who are typically highly sedentary in their daily lives.
Decreases Back Pain
Pilates intends to contract and relax the pelvic floor and deeper abdominal muscles, which is an accurate measure of strength. These muscles act as a brace to elevate, support, and stabilise the lower back and organs. This ultimately relieves pain in the back.
Flexibility and Mobility
Let's first define what flexibility and mobility are.
Flexibility is determined by how much a muscle can passively stretch. The range of motion at a joint is known as mobility. Strength and flexibility are both necessary for good mobility.
While flexibility by itself is not useful, mobility is something you should aim for. To maximise mobility, you need a combination of strength and flexibility.
Smooth transitions between precise and slow controlled movements keep a Pilates session going. Most Pilates exercises combine strength training with flexibility training. This increases strength, flexibility, and mobility without difficulties.
Flat Abs
Pilates abs workouts can undoubtedly strengthen your abs, but they won't instantly make your stomach flat.
Pro tip: You need to practice much more than just Pilates to acquire the kind of shredded abs frequently seen on fitness models and Instagram celebs.
Pilates and Healthy Diet - Powerful Duo
As mentioned earlier, Pilates won't give you a flat stomach overnight. Like any other workout, you need to practice a healthy lifestyle to progress.
We strongly suggest adjusting your goals. Instead of them being focused on how your upper body looks, instead focus on creating a lasting healthy lifestyle.
Reducing your body fat percentage will help you develop visible abs. Although it is only one component, Pilates can assist you in achieving this. Additionally, you must maintain a balanced diet and engage in regular exercise.
Pilates is a fantastic all-around exercise that is especially effective for strengthening your abs. The obliques work in concert with the abdominal muscles to form abs. The core muscles cooperate to stabilise the spine and pelvis, allowing the abdominals to contract and expand without sacrificing stability.
Your Personal Trainer
Performing Pilates alone can be challenging, especially if you're just a beginner.
Here at La Dolce Studio, you can now execute the proper way of doing Pilates because we offer various services from virtual to one-on-one training here in our studio.
We are aware that everyone has different body types and needs. Hence, we have a personal trainer that will guide you every session.
Book a class today and start the journey of achieving your body goals.
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Can osteopathy treat my recurring migraine?Various factors can cause migraines. Through osteopathy, we can identify the root cause of your migraine and resolve it. Osteopathy relieves muscular spasms and stress in the body by using hands-on therapy. It will facilitate the body's natural healing process to allow improved mobility and enhanced drainage of bodily fluids for your migraine to be gone for good.
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How many sessions do I need to get treated?The number of sessions you need to get fully treated varies depending on your body’s condition. It can also vary depending on how cooperative you are in getting the treatment done right. In short, there is no general number of sessions that we can give for everyone since treatment of this kind must be customised to each client.