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PILATES: These Exercises Are Ideal For Training The Abdomen, Core, And Back

Pilates provides more power in the deep muscles. We’ll tell you which types are and how you can get fit with the workout.

Not because of “soft” sport: Pilates often seems inconspicuous to outsiders, but full-body training has it all. Because the exercises are ideally gentle and flowing but extremely effective. Extreme sore muscles after the first hour are guaranteed.

And the results are noticeable and visible after just a few months. But where does Pilates come from, and how do you get started? We’ll explain that to you in this article.

This is how you train yourself lean and fit with our professional plan in just eight weeks :

What Is Pilates

Pilates is a gentle and, at the same time, effective workout for the body and mind, which is aimed primarily at a strong core. The boxer and later also a trainer developed the training for his students. Right from the start, it was about strenuous muscle exercises that were combined with flowing breathing and, above all, strengthening the body’s core.

In Pilates, breathing should support the exercise and guide you into movement and tension concentrated, slow, and very conscious manner. Since Pilates worked a lot with dancers, elements also came from this direction: A strong mental focus on movement brings them desired precision in the exercises and enables you to go into a flow.

There are no strict guidelines as to when to exhale and when to inhale. When the body returns to relaxation, then you should breathe out again. The breath supports the movement. But: There are also exercises where the breath can be consciously reversed to play with the breath. “


The Six Principles Of Pilates

Pilates was guided by six principles that the exercises still follow today:


The flowing execution of movements is an essential part of Pilates training. Each exercise should be carried out in a flow, but the series of exercises itself also serves as a flow.


The movements must be carried out consciously from start to finish. This means that the attention should be focused entirely on your own body.


Conscious breathing is extremely important in Pilates, as it activates the deep-lying muscle layers and prevents tension.


Keeping individual body parts and muscle groups still for a moment requires not only concentration but also absolute precision and body control.


The movements can be performed fluently by controlling the body, muscles, and mind.


In Pilates, every exercise has a very specific sequence with specific posture instructions.

The greatest focus in Pilates is on the so-called “powerhouse,” i.e., the core of the body. This includes the oblique and transverse abdominal muscles, pelvic floor, and back muscles. This ensures not only a well-defined stomach but also a great posture.

How Does Pilates Training Work, And What Are The Benefits?

The focus in Pilates is on the “powerhouse” – the core of the body. It is used in every exercise and is the starting point for training all body regions. Studies have shown that general flexibility and the pelvic floor are also effectively introduced. It also trains. The shoulders, waist, and hips are also gently strengthened. Studies have shown that Pilates even helps reduce symptoms of PMS and relieve chronic lower back pain.

The best: Pilates is also suitable for beginners. But be careful, don’t just start: “If you’ve just had an operation, have an acute herniated disc, or if you’re pregnant and have never done Pilates before, you should be careful.”

If you want to keep fit, you can do Pilates two to three times a week. Those who are already practiced can even train daily. Doing a few exercises in the morning after getting up is a great way to start the day.

By the way, anyone can teach Pilates; there are no rules for this. But of course, there are special training courses to qualify people to become Pilates trainers.

Do I Need Equipment For Pilates?

No, you don’t need any special equipment apart from a good exercise mat. A thin yoga mat is very suitable for Pilates, for example. But traditionally, Pilates is not only practiced on a mat but equipment. To this day, many Pilates lessons are held on machines that combine a rowing machine and a stretching board.

“The nice thing about the equipment is that you always have a training partner who supports you. In contrast to training on the mat, you always have a counterweight that supports you even more and trains your body even better.”

What Is Aerial Pilates?

You are probably already familiar with Aerial Yoga, a type of yoga in which you do exercises in a towel that hangs from the ceiling. But do you already know Pilates in the air? The special thing about Pilates training in the towel is that the towel can be used in many ways.

“On the one hand, the scarf supports my participants with the Pilates exercises, but on the other hand, it also helps to make the training even more effective and intensive. This way, the deep muscles can be addressed even more, but at the same time, they can be wonderfully relaxed in the scarf at the end of the lesson”. “In addition, the exercises look very aesthetic and give you a great body feeling. Everyone goes out with a smile.”

Who Is Aerial Pilates Suitable For?

By the way, flying or aerial Pilates is also suitable for everyone. “This is exactly why I like Flying Pilates so much; I have participants of all ages, genders, and every level of ability. It’s just fun to see that everyone at their respective level is grooving themselves into the towel and doing something good for their bodies.” The studio offers three different performance levels so that there is something for every level.

The scarf is also suitable for “letting go”: when placed correctly on the body, the scarf also helps stretch the limbs or the spine properly or hang them out comfortably. This is good for the joints and ideal for the Fascia and the autonomic nervous system.

What Is The Difference Between Yoga And Pilates?

Pilates is offered in combination with (for example, Yin) yoga in many studios. Even if yoga and Pilates have some things in common, such as supportive breathing and the interaction between tension and relaxation, the practices also differ.

Yoga is a more holistic approach that unites body, mind, spirituality, and a whole process to life. Pilates is not all-encompassing but rather clearly focuses on the body’s core and strengthening the muscles.

The 3 Most Effective Pilates Exercises

So that you can also practice Pilates at home, we have the best exercises for you to try out:

Shoulder Bridge

Lie on your back on the mat, legs hip-width apart, feet up. Inhale and first roll the pelvis, then the lumbar region, and finally the thoracic vertebrae upwards and hold. As you exhale, roll back onto the mat, vortex by the vortex.


Lie on your back on the mat with your legs stretched upwards at a 90-degree angle, i.e., at right angles. The arms are placed on the sides of the body. Inhaling, lift your pelvis towards your sternum and slowly roll your bottom and back up.

Important: the shoulders and head remain on the mat. Exhale, bringing vertebrae by vertebrae back onto the carpet. Keep rolling up until you can sit.

Spine Stretch

Sit upright on the mat with your legs stretched out forward and your arms stretched upwards. Inhale and slowly bend forward. Keep your back rounded, pull your toes towards you and push your heels away from your body. You were exhaling back to the starting position.

What Accessories Do I Need For Pilates At Home?

The basic equipment for Pilates is a mat so that you can do the exercises on the floor at home. Anyone who has never done Pilates should also practice with a DVD or trainers via YouTube and Co. This makes it easy to imitate exercises, and you can feel your way step by step.

By the way, you don’t need any special clothing for Pilates. If you feel comfortable in it, you should wear clothing as tight as possible to get a better feeling for your body, breathing, and exercises. You don’t need shoes either; you can do Pilates barefoot or in light stockings.

To make the Pilates exercises even more effective, you can use special accessories. A Pilates ring is particularly popular, such as this Pilates Circle. You can use it to train your legs particularly well: for example, clamp the ring between your legs and constantly press it gently while you do the exercises. Or hook in a portion and pull the leg up with the help of the ring and hold the stretch.

A small softball can also relieve the neck and support the head with neck problems.

Pilates For A Flat Stomach

Pilates is one of the most effective training methods to get your stomach in shape in no time – and it is particularly gentle because the exercises are combinations of slow, flowing movements.

Even if Pilates looks relaxing at first glance, the workout is not entirely without it; after all, the entire support muscles should be kept tense during the exercises.

Pilates is ideal for you if you primarily want a stable core and a well-trained overall body. The nice thing about the exercises is that you can do them both in a group and at home alone.

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