Exercises & training explained

Pilates can be performed both on the mat and with various small equipment. Mat exercises are ideal for beginners and provide an excellent way to learn the fundamental principles of Pilates. They focus on strengthening the core muscles and improving flexibility and balance.

Typical Mat Exercises:

• Hundred: A breathing exercise to activate the abdominal muscles.
• Roll-Up: An exercise to stretch the spine and strengthen the abs.
• Leg Circles: This exercise promotes hip mobility and strengthens the thigh muscles.
• Plank: A full-body exercise that strengthens the core muscles.

In addition to mat exercises, various small equipment can be used to intensify and vary the training. Typical small equipment includes:

• Balls: Support balance and coordination.
• Bands: Increase resistance and help to train the muscles more intensively.
• Foam Roller: Promotes muscle relaxation and stretching.
• Magic Circle: Provides additional resistance and intensifies the exercises.

For advanced practitioners and those looking to intensify their training, there are special Pilates large apparatuses. These devices were developed by Joseph Pilates himself and offer a variety of exercises targeting different muscle groups.

Important Large Apparatuses:

• Reformer: A versatile device with a carriage and springs, suitable for both beginners and advanced practitioners. It allows for exercises in various positions and strengthens the entire body.
• Cadillac: Also known as the trapeze table, it offers a variety of stretching and strengthening exercises and is particularly effective for spinal mobilization.
• Ladder Barrel: This device supports stretching exercises and improves spinal flexibility.
• Wunda Chair: A compact device that allows for a variety of exercises to strengthen the core muscles and improve balance.

Training Routine and Typical Exercises

A typical Pilates training session begins with warm-up exercises to prepare the body for the upcoming exercises. This is followed by various strengthening and stretching exercises performed in a flowing sequence. At the end of the training, there is often a short relaxation phase to calm the body and normalize breathing.

Examples of Typical Pilates Exercises:

• Hundred: A breathing exercise that activates the abdominal muscles.
• Roll-Up: An exercise to stretch the spine and strengthen the abs.
• Single Leg Stretch: This exercise strengthens the abdominal muscles and improves flexibility.
• Swan: A back extension exercise to strengthen the back muscles.

Pilates training is versatile and adaptable, making it suitable for people of all fitness levels. It offers an effective way to strengthen the body, improve flexibility, and enhance overall well-being.