The Teaser
Starting Position: Sit with knees bent, feet on the mat, hands clasped behind thighs.
Step by Step:
- Inhale, lifting feet off the mat, balancing on the sit bones.
- Extend legs to a 45-degree angle, keeping the spine straight.
- Exhale, rolling back down with control.
- Repeat for a set number of repetitions, gradually increasing intensity.
The Swan Dive
Starting Position: Lie facedown, arms reaching forward, legs extended.
Step by Step:
- Inhale, lifting arms, head, and legs off the mat simultaneously.
- Maintain a long, extended position.
- Exhale, lowering back down with control.
- Repeat, emphasizing length and extension throughout the movement.
- Focus on engaging the back muscles.
In conclusion, Pilates is a multifaceted exercise regimen delivering physical and mental benefits. Its tailored focus on core strength, posture, stress relief, and overall well-being positions it as a valuable addition to health and fitness routines. Whether aiming to sculpt your physique, alleviate lower back pain, or enhance your mindfulness, Pilates offers a versatile and accessible path to holistic health.
Reference:
[1] https://www.mdpi.com/2254-9625/12/3/18
[2] https://academic.oup.com/ptj/article/94/5/623/2735567
[3]https://www.researchgate.net/publication/312061661_The_impact_of_pilates_exercises_on_the_postural_alignment_of_healthy_adults
[4] https://jpah.shiraz.iau.ir/article_673139.html
[5] https://www.researchgate.net/publication/344806899_EFFECTS_OF_PILATES_ON_CORE_MUSCLE_STRENGTH_AND_ENDURANCE_IN_POST_6_MONTHS_DELIVERED_WOMEN
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7277224/
[7] https://pubmed.ncbi.nlm.nih.gov/27814860/
