Incorporating Pilates workouts into your current exercise program is an excellent way to increase your overall fitness, health and well-being. Pilates exercises improve your flexibility and balance, increase your muscle tone, reduce injury risk and advance your overall mind and body awareness. There are a few techniques regarding proper performance of these exercises. These include body awareness, breathing, posture, fluidity and modifications. Learning how to properly execute these techniques will enhance your performance and allow you to achieve improvements in your overall health.
Centering
Increasing your body awareness is one of the most important Pilates techniques. This is known as centering your body, which involves allowing your mind and body to become a functioning unit. Some individuals struggle with this technique, but as you practice more frequently you will be able to quiet your mind and focus on your motions. The mind-body connection is extremely important when developing both internal and external strength.
Breathing
Linking your breath to your movements is critical. Exhaling and inhaling properly increases your overall benefits from Pilates. Prior to each movement, inhale through your nose, allowing your lungs to fill. At this point, your diaphragm and deep muscles will become activated, which will increase your core strength throughout the movements. Exhaling takes place as your release a motion, such as lowering you legs in the double straight leg lower exercise. Consciously inhaling and exhaling prepares your body for future movements and muscle actions.
Proper Posture
Maintaining proper body alignment and positioning when performing Pilates exercises improves your posture. Prior to beginning any exercise, inhale and pull your belly button toward your spine. This will engage your "powerhouse"---your abdominals and back muscles that support your spine. Relax your shoulders and extend your chest to support your neck. Align your pelvis parallel to your shoulders and allow your eyes to face forward. In this position, all muscle groups will be supported and centered for your exercises.
Controlled Movements
According to the Mayo Clinic, Pilates is composed of low-impact exercises that concentrate on the quality of the exercise being performed as opposed to the quantity. Incorporating slow, fluid movements throughout your Pilates exercise routine allows you to experience the gracefulness of this activity. Concentrating on these controlled movements protects your joints from sharp, jarring motions that could be harmful to your body.
Modifications
Pilates is a great activity for individuals of all ages and fitness levels because of the gradual progressions and modifications that are available for each exercise. If you have neck problems, you can keep your head on the mat for floor exercises to take added weight and pressure away from your neck. For lower back problems, keep your knees bent during floor exercises to take pressure off your back and allow you to be supported throughout the exercises.
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