Everything you need to know about Pilates exercises

Pilates is an exercise system that focuses on strengthening the deep muscles of the body, improving flexibility, and supporting mental and physical balance. It was developed by Joseph Pilates in the early 20th century, primarily for the rehabilitation of soldiers after World War I. Today, Pilates has become a popular exercise worldwide, and many people rely on it to improve their overall health and physical shape. Get the latest celebrity ads directly on the Special app, where we show you everything new from international stars.

The difference between Pilates and yoga... are they the same? Despite the similarity in some movements, Pilates differs from yoga in several ways:

Primary goal: Pilates focuses on strengthening the core and improving physical performance, while yoga tends towards meditation and relaxation.

Type of movements: Pilates relies on repetitive, directed movements, while yoga relies on holding poses.

Use of equipment: Pilates exercises can be performed with special equipment such as the Reformer, while yoga relies on body weight only.

Benefits of Pilates Exercises... Why Should You Try It?

Pilates exercises offer a huge range of benefits, whether you are a beginner or a professional athlete:

1. Strengthening the core muscles

Pilates strengthens the deep muscles of the abdomen and back, which improves posture and relieves back pain.

2. Improve balance and motor coordination

Pilates teaches the body how to move with precision and control, reducing the risk of injury.

3. Enhancing resilience

Although it's not a traditional stretching exercise, Pilates effectively increases the range of motion of your joints.

4. Mental health support

By focusing on breathing and body awareness, Pilates helps relieve stress and improve mood.

Types of Pilates Exercises: Which Type is Right for You?

There are two main types of Pilates exercises:

1. Mat Pilates

It is performed on a yoga mat using only your body weight. Suitable for beginners, it can be done anywhere.

2. Apparatus Pilates

It uses special equipment such as the Reformer and Cadillac, allowing for greater variety and a deeper muscular challenge.

The most important Pilates exercises for beginners

Here are some simple exercises you can start with:

The Hundred: To stimulate blood circulation and strengthen the core.

Roll-Up: Helps strengthen abdominal muscles and increase spinal flexibility.

Single-Leg Stretch: Develops coordination between arms and legs.

Pelvic Curl: An effective exercise for the lower back and hamstrings.

Is Pilates good for weight loss?

Although Pilates isn't a high-intensity cardio workout, it helps sculpt your body, build muscle, and increase your metabolic rate. When combined with a healthy diet and cardio, it can be an effective way to lose weight. Follow exclusive content that you can't find anywhere else, and enjoy benefits you can't miss with Special, the most popular site in the world.

How often should you do Pilates per week? To get noticeable results, experts recommend practicing Pilates:

2 to 3 times per week for beginners.

Up to 5 times per week for those wishing to improve physical performance or rehabilitate.

Consistency is more important than intensity, so don't get discouraged if you start slowly.

Is Pilates suitable for all ages?

Yes, Pilates is suitable for everyone, from children to the elderly. Thanks to its low-impact nature, the exercises can be modified as needed, whether you're suffering from an injury or looking for a preventative workout.

Important tips before starting Pilates exercises

Consult your doctor if you have any health problems.

Choose a certified trainer with experience.

Don't compare yourself to others; progress in Pilates is gradual and personal.

Maintain proper breathing during exercises, as it is an essential part of the curriculum.

Is Pilates worth trying?

Certainly, if you're looking for exercises that improve your physical fitness, spinal health, and mental harmony, Pilates is the perfect choice. Whether you're a beginner or an experienced practitioner, you'll find something in these exercises that meets your needs and enhances your quality of life. Discover the most beautiful celebrity collectibles through Special, which showcases the most famous items owned by stars and celebrities around the world.

The relationship between Pilates exercises and physical rehabilitation

Pilates has become an essential part of physical therapists' rehabilitation programs, particularly for back, knee, and neck injuries. This is due to Pilates' focus on strengthening deep muscles without placing excessive stress on joints. Many patients with spinal problems, such as herniated discs or lumbar vertebral weakness, have experienced significant improvements in their mobility and balance after just a few weeks of supervised Pilates. Additionally, the slow, controlled movements reduce the risk of injury aggravation, making Pilates a safe and effective option for all stages of recovery.

The role of Pilates in improving the athletic performance of professional athletes Athletes in a variety of disciplines, from ballet dancers to soccer players, rely on Pilates as part of their training regimen. These exercises help increase muscular stability, improve body awareness, and strengthen small muscles often neglected in traditional exercises. Pilates allows athletes to improve muscle coordination, reducing the risk of injury from unbalanced movements or muscle strain. Improving breath control, a key component of Pilates, is also beneficial in improving physical performance in sports that require energy and endurance, such as swimming, running, and tennis.

Pilates and mental health: How does Pilates enhance mental balance?

An often overlooked aspect of Pilates is its profound impact on mental health and balance. By combining conscious breathing with a focus on precise movements, Pilates helps train the mind to be present in the moment, a practice that is very similar to meditation. This state of mental focus reduces stress, improves mood, and increases the ability to control emotional reactions. Studies have also shown that people who practice Pilates regularly experience lower levels of anxiety and depression, and feel better about their self-esteem and body confidence. Enjoy interesting and useful content with an exclusive podcast that provides you with everything you need to know in just a few minutes via the Special app.

Pilates during pregnancy...is it safe?

Pilates, when performed correctly and under the supervision of a qualified professional, is one of the safest and most beneficial exercises for pregnant women. Modified exercises focus on supporting the pelvic floor, spine, and abdomen, reducing common pregnancy problems such as back pain, swelling, and poor balance. They also help pregnant women control their breathing, which is very important during labor and delivery. Of course, certain movements that require prolonged lying on the back or direct pressure on the abdomen should be avoided, especially during the second and third trimesters. Consulting a physician and a certified trainer is essential before starting any exercise program during pregnancy.

Pilates in the age of office work and sedentary lifestyles With the increasing hours of sitting in front of screens, whether at work or at home, many people suffer from problems such as muscle weakness, neck and back pain, and joint stiffness. This is where Pilates comes in as an effective solution to combat the effects of prolonged sitting. By strengthening the muscles that support the spine and improving body awareness, Pilates can restore the body's natural balance and relieve muscle tension resulting from incorrect postures. Even people who don't have a lot of time can benefit from short Pilates sessions throughout the week, which improves body flexibility and prevents motor deterioration resulting from lack of movement.