Pilates, an 80-year-old philosophy of exercise that focuses on body awareness, deep breathing and slow movements, has been shown as an effective method of exercise for chronic low back pain or disability, notes a study by the School of Rehabilitation Therapy at Queen's University in Canada. Pilates is a low-intensity workout that can be adjusted for any level of fitness, and Winsor Pilates is a popular at-home program developed by Mari Winsor. With the basics of Winsor PIlates, you can use the workout as an effective way to build muscle, lose weight and become more active.
Philosophy
The philosophy of Winsor Pilates is borrowed from Joseph Pilates, the original creator. Pilates can be boiled down to a few basic ideas. The first is the stabilization and strengthening of the core, the American Council on Exercise notes. The core is the basis for strength in the entire body, so strengthening your abdominal muscles and lower back can create total-body fitness. Pilates also operates on the basis of slow, steady movements rather than the typical exhaustive repetitions of other aerobic and weight training activities. Instead of 10 quick reps, pilates teaches that three or four slow, steady reps with perfect form offer the most benefit.
Techniques
The basic techniques of Winsor Pilates rest upon body awareness, perfection and proper alignment. The basis for all Winsor Pilates exercises is a neutral spine--- not under- or overextended---and a strong core. The workout regime offers advice on how to get better abdominal muscles by tucking the belly button inward to result in the tightening of the abs. When practicing Winsor Pilates, much emphasis is placed on proper technique, awareness of the body part you are exercising and alignment of the body so you can achieve better results with fewer repetitions.
Exercises
Most of the basic exercises in a Winsor Pilates workout are similar to other programs. "The Hundred," an exercise in which you recline with your legs bent and your arms at your side as you pump them for a count of 100, is a common pilates exercise that is used in most of the Winsor Pilates videos as a way to push your body to the limit. Other exercises that use props like resistance bands, an exercise circle and fitness balls are presented by Mari Winsor to give you different ideas on how to use pilates to sculpt your body.
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