Health And Fitness Secrets With Pilates Undoubtedly there are many exercising methods that involves simple postures and rhythmic movements for well round development of muscular strength and flexibility of body. Pilates is one such applied method that is carried out with simple postures and stretch outs on the mats or using specific apparatus and equipments. It was developed and expanded by a physical trainer named Joseph Pilates in late 19th century. Specially designed springresistant exercise apparatus such as the Reformer, the Cadillac, the Spine Corrector, the Ladder Barrel, and the Wunda Chair are often instructor led to help the first time apparatus pilate practitioners. There are two main elements of Pilates: core muscle strength and spinal alignment. Core muscle strength is concerned with development of spine, abdomen, pelvis, hips, and the core muscles that support them. During a Pilates session, whether it's on the machines or the floor, your instructor will continuously prompt you to concentrate deeply on your core muscles accompanied by rhythmic breathing. With a prime focus on quality rather than quantity of movements, Pilates work towards coordination of body, mind and spirit. Here are some of the pilate exercise for beginners, most of which could be practiced at home. However for person above forty years of age, or with medical condition it is advisable to consult their primary care physician. Flat Abs Pilates Hundred : This exercise helps flatten the tummy by using your abs efficiently. Hold on behind the knees, scoop the belly in, and curl down to the floor to get into position. Now curl the head and shoulders up slightly, lower back still pressed to the floor. Pump the arms up and down in small motions at your sides. Breathe in for five and out for five until you hit fifty pumps. Sit up and repeat a total of hundred pumps. Flat Abs RollUp : Begin this starter situp with your legs straight in front of you. Extend your arms over your legs and lower your head between your arms. Curl backward, bending your knees, and stop halfway down. Raise your arms straight up and pull your abs in tightly. Exhale and lower your arms as you curl back up. Do six to eight reps at a moderate pace. As you become more advanced, try lowering all the way to the floor. Obliques Twist and Reach : Use the resistance band for this waisttoning move. Sit with your legs a little more than hipdistance apart. Hold the band between your hands and raise your arms overhead. Exhale as you turn to one side, using the muscles in your waist. Inhale as you reach the arms out and back, keeping the hips in place. Exhale and return to starting position. Alternate for a total of four sets on each side. Lower Back Shoulder Bridge, Part 1 : As you strengthen your abs, it's vital to tone the back of the body as well. Lie on your back with your knees bent and your feet hipwidth apart. Keep your arms at your sides and raise your hips without arching your back. Tighten the muscles of your buttocks and hamstrings, and hold for five breaths. Lower down one vertebra at a time to the floor if you stop here, or go on to the advanced posture.
Lower Back Shoulder Bridge, Part 2 : Keeping your hips raised, extend one leg straight up and point the foot. Kick the leg down and out, flexing the foot. Repeat, exhaling as you extend the leg up and inhaling as you kick it down. Keep your torso strong and your other foot firmly on the mat. Do five reps with each leg. Pilates classes in Reigate , London are instructor led course modules that helps the practicing individuals to improve posture, build stamina and improve concentration. It also helps them to get relief from stress to feel energetic and for having a sense of calm and peaceful mental makeup.