Pilates Strength Exercises

Introduction

Main Item

One of the most popular forms of exercises today is Pilates, which was created by Joseph Pilates. It places an emphasis on the total balance of the development of the body through core strength, flexibility, and the awareness of being able to support efficient, graceful movement.

It seems that people from all walks of life and of all ages have jumped on the Pilates bandwagon or they have become interested in beginning a Pilates exercise program. One of the coolest things about this method of exercise is that it works very well for various people. Athletes and dancers love it, as do women who are trying to tone up after the birth of a baby, seniors, and people who are at all stages of physical rehabilitation. This includes those who are trying to stretch the back out in an effort to alleviate pain.

What are the benefits of doing the Pilates moves to the best of your ability? People have testified that they have become stronger, longer, and leaner and are able to do more things with grace and ease.

The key to any successful Pilates exercise program is modification. Every Pilates move is developed with modifications that will enable you to have a safe workout and at the same time will be challenging for a person no matter what level they are currently on.

Core Strength

The foundation of the Pilates move and of the program itself is core strength. The core muscles are made up of the deep, internal muscles of both the abdomen and the back. When these core muscles are strong and are doing their job properly, they work together with the superficial muscles of your trunk in order to support you spine and movement. This is why it is so important to do the Pilates move in a precise fashion in order for you to gain the maximum benefit.

As you develop your core strength, you will find that you develop stability throughout your whole torso. This is just one of the keys as to how the Pilates move helps people overcome back pain. As the trunk is stabilized properly, the pressure is relieved on your back and you find that your body is able to move freely and efficiently.

The Six Pilates Principles:Something that is of the utmost importance to a quality Pilates workout is the six Pilates principles. These are flow, control, concentration, centering, precision and breath. When you do Pilates, you will find that the keyword is quality over quantity. You will find that the Pilates move does not include doing hundreds of repetitions. Doing each Pilates, move fully and with precision will give you significant results in a very short time!

Unique Method of Exercise

Torso stability, core strength and the six Pilates principles are what set the Pilates method of exercise apart from all other forms. For instance, weight lifting can put lots of attention on arm or leg strength without giving much thought to the fact that these body parts are connected to the trunk of the body. Running and swimming alike can seem like all of the emphasis is put on the legs and the arms while the core remain either overly tense or floppy. Those who excel in sports such as the above learn how to use their core muscles. However, when you do each Pilates move, this integrative approach is taught from the very beginning.

Pilates for the Back

By strengthening the muscles of your back, stomach, thighs, and core, you can help to reduce or even alleviate problems that are associated with back pain. Below are some helpful exercises that are specifically geared toward strengthening your aching back. Remember the importance of discussing any exercise program with your doctor before beginning a stretching program. Your aching back will soon feel better again!

Prone Leg Raises

Start this Pilates exercise by lying flat on your stomach.

First, lift one leg off the floor and then raise it 2 feet in the air

Hold this position for 10 seconds

Relax

Repeat this process with the other leg

Repeat these steps for 5 more repetitions

Do these exercises 3 times each day.

Wall Slides

Stand up straight and tall with your back against a hard surface such as a wall and your feet should be a shoulder's width apart

Slowly bend at the knees and slide your back down the wall. Keep sliding for a count of 5 or until your knees are bent at an angle of 45 degrees.

Stay in this position for 5 seconds

Begin to straighten your knees for a count of 5 and slide up the wall until your knees are in a straight position

Repeat the above steps for 5 repetitions

Do this stretching exercise three times a day

Supine Leg Raises

Begin this exercise by lying flat on your back

Lift one leg off the floor and raise it 2 feet in the air

Hold this position for 10 seconds

Relax

Then repeat this process with the opposite leg

Repeat these steps for 5 more repetitions

Do this exercise 3 times a day

Semi Sit Ups

Assume the normal sit-up position, that is, lying flat on your back and have your knees bent and feet flat on the floor

Only raise your head and shoulders off the floor

Hold this position for 10 seconds

Relax and return your head and shoulders to floor

Repeat these steps for 5 more repetitions

Do this exercise 3 times a day

Standing Back Stretch

Stand in an upright position with your feet a shoulder's length apart

Put your hands in that hollow spot in your back called the small of your back

Bend back slowly as far as you can tolerate it while keeping your knees straight

Keep holding this position for 5 seconds

Relax

Repeat these steps 5 more times

Do this stretching exercise 3 times a day.

Reference: There are a range of DVD's on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist. Please visit my blog at www.stretchorpilatesforbackpain.com

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Cite This Page (APA): Steven Giles. (2009, February 25). Pilates Strength Exercises. Disabled World. Retrieved December 13, 2024 from www.disabled-world.com/fitness/exercise/pilates/core-strength-exercises.php

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