Pilates Exercise

Many of you who are accustomed to exercising and keeping fit probably use Pilates as part of your routine.

Brief History

This great exercise technique was developed by Joseph H. Pilates a German, from as early as the 1920's. It was developed based on his knowledge of:

· Zen meditation
· Yoga
· Martial arts
· Fitness practice

Pilates Benefits

There are several advantages associated with Pilates exercise and they are as follows:

· The body becomes strong, long and lean. Also the core of the body is strengthened by targeting the back, buttocks and abdomen therefore ensuring a strong spine.
· It lessens stress and tension whilst increasing power and enhancing circulation, flexibility and motion.
· If you use a mat properly in your pilates exercise there is no strain and injury to your body. And you won't feel pain or get overly tired.
· Pilates can be used as rehabilitation exercises in physical therapy

Supreme Pilates was established by Ellen Croft. She is a former horse training assistant but, due to her great love for Pilates, she was able to become a Pilates instructor and create the great Supreme Pilates machine as a result. This piece of equipment enables you to do Pilates more efficiently and more, importantly, on your own. There is added resistance and this makes you work your muscles harder, therefore burning more fat and calories.

With the Supreme Pilates machine, the focus is on your legs, glutes and abdominals and some of the advantages or benefits of this type of exercise are:

· Increased Metabolism
· Increased lean muscle mass
· More energy
· Defined and toned body
· More relaxation
· Decreased fat percentage

Aero Pilates is another form which is concerned with cardio-vascular fitness and When exercising, your target heart rate is achieved effectively. There are some main exercises involved and they are:

· Reformer – This you can use in the comfort of your home while giving you a total body workout. 32 pilates resistance moves can be supported.
· Metal machine – this mainly concentrates on producing a controlled and concentrated movement thus maintaining a healthy body
· Cardio rebounder – this resembles working out on a trampoline and this increases cardiovascular effort. This is easy on joints if you have joint pains or problems.

Mari Windsor Pilates, can also be done in the comfort of your home and is suitable for both beginners and more advanced followers. One of the exercises deals with flexing of the spine and this is quite important especially if you spend a great deal of time behind the computer, the television or even driving. Although primarily concentrating on the spine and its flexibility, your shoulders and hips are also included in the movement.

Mari Winsor also concentrated on the breathing aspect of exercising, particularly diaphragmatic breathing. This may sound difficult at first but once you pratice and grow accustomed to it, you'll find it becomes second nature.

Those trying out Pilates as a system of exercise do so to reduce tension in today’s taxing society, to tone up their bodies and to improve their general level of fitness. While Pilates can be carried out with just a mat and the proper exercises, some individuals choose to vary their exercise work out by using a Pilates exercise ball.

The Cork screw and the Pilates Exercise Ball

The Cork screw is an exercise that is designed to firm up the stomach muscles and the legs. One should lie down on a mat with your legs stretched out in a ninety degree angle. The pilates exercise ball must be held up by the ankles. Inhale and draw the legs up to the left side of the chest (knees can be bent if necessary) and then exhale and bring the legs down again. This procedure should be repeated for the right side, and continued a number of more times, every time alternating the side.

Utilizing a Pilates Exercise Ball for the Double Leg Kick

For this exercise, you must lie face downward with the pilates exercise ball positioned against the torso. While inhaling with 2 quick breaths, the heels must be brought towards the buttocks. While exhaling, the legs must then be straightened out, with the toes touching the ground.

Next, remove the chest from the ball so that just the abdomin is on it. Put your arms at the sides of your body with your hands positioned near the hips. Lastly, breathe out, straighten and extend the spine, and turn neck over to the right shoulder. The entire routine must be done again for the other side.

Employing a Pilates Exercise Ball for Stretched Arms and Hip Rotations

The posture for this exercise is to be sitting with legs bent at the knees, and arms stretched out straight behind the back with palms flat on the ground. With the pilates exercise ball positioned between the lower calves, the legs must then be lifted, and a breath should be taken. Then exhale, and point knees to the right. Breathe out, and point knees to the left. The whole process should then be repeated a number of times.

There are a number of places where you can buy a pilates exercise ball both in the local fitness and sports store or via the internet. Prices vary depending on the manufacturer, quality and size and so it's worth shopping around. Together with correct nutrition, safely including a pilates exercise ball into a daily fitness work out is sure to result in encouraging results.

Pilates DVDs can be purchased from any decent book shop or online from stores such as Amazon which, last time I looked, had more than 50 to choose from.  Knowing a bit of background will help you make the best choices when you start your search as there are a number of different approaches such as Aero Pilates and Mari Winsor Pilates to name just two.

In the 20th century Joseph Pilate developed a physical fitness system named Pilates Method or simply pilates. He referred to this method as Contrology as it encouraged the use of mind to control the muscles. Pilates wrote two books on the pilates method of exercise. The books titled Return to Life Through Contrology and Your Health: A Collective System of Exercising That Revolutionizes the Entire Field of Physical Education give a detailed insight of what this physical fitness program is all about.

What Pilates Is All About
Pilates or contrology lays emphasis on the core postural muscles. These muscles provide support to the spine and keep the body balanced. The pilates exercise program teaches proper breathing and creates awareness of the breadth. It strengthens the deep torso muscles as they alleviate and prevent backaches. Alignment of the spine with the body must be correct which is a good reason to use Pilates DVDs if you're not going to a class.  Since being able to see the movement will make it easier to get your alignment correct. All of these techniques can be learned through pilates. Many professional boxers, dancers, and athletes have successfully improved their flexibility and strength through learning and practicing pilates.

Beginning of Pilates
Joseph Pilates started his profession very early. However, he became popular when he started teaching professional boxers and policemen after the WWI. In 1926, Pilates moved to New York and opened his first training studio. He believed in performing precise exercises that required form and control. Repetitive exercises were not taught in his training studio. More than 500 specific exercises were developed by Pilates. Mat work is a frequent form of exercise that does not require any apparatus or weight. It is performed on a padded mat with a series of callisthenic motions.

Pilates was of the thinking that both physical and mental health complement each other and are essential. He created a total body conditioning method. His method emphasized proper alignment, control, centering, precision, breathing, concentration, and flowing movements. These are the main principles of pilates and they result in an increased awareness of the body, toned muscles, and increased flexibility, energy, and strength, along with improved mental concentration.

Unique Exercise System
Pilates also designed five major exercise equipments. His methods initially included combining mat work and equipment exercises. However, presently these are often taught separately.  Buying Pilates DVDs will enable you to use both methods easily, especially as the equipment often comes with it's own DVD.  The unique exercising technique of pilates supports and strengthens the body and makes it move freely. This gives the person a healthy feeling. Through pilates, the powerhouse of the body, which involves the buttocks, lower back, and abdomen all get great toning.

The use of the own body as weights is a unique method. While exercising, pilates practitioners use of their own bodies as weights. This increases flexibility and builds strength. Many therapists today, make use of pilates for rehabilitation process. This exercising regime optimizes acquisition of movement. It reduces the destructive forces drastically and helps people to face challenging movements with success.

Pilates and Yoga mats share many similarities so are pretty much interchangeable. They are both designed to protect your body whilst doing floor exercises so are an essential piece of kit. You will find you have many choices when you come to pick Pilates mats with a range of prices but you can generally find a relatively inexpensive priced one if you do your research. Take a look at the links below for some good examples.

Most gyms and fitness centers will also have a Pilates and yoga mat that you can purchase. However, if you want to get some background first on what is available, whilst you're connected to the internet another place to look is at the Power-Systems.

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Power-Systems is a company that offers a wide variety of exercise, Pilates and yoga equipment for use at home as well as at health clubs and fitness centers. For exampale they offer textured, EVA foam, and anti-bacterial mats for many different exercise applications. They even carry six different sizes of Airex mats and Armasport closed-cell fitness mats.

Power-Systems was founded in 1986 and is recognized throughout the sports and fitness industries for its complete and varied selection and superior customer care. They are a company which is firmly dedicated to matters such as quality, innovation, and service.

They have a professional and well-qualified staff, which is comprised of individuals from numerous fitness and sports backgrounds including certified personal trainers, certified strength and conditioning specialists and those with backgrounds in exercise physiology, exercise science, recreation, kinesiology, and sports medicine.

Furthermore the staff at the Power-Systems company is equipped with an intimate knowledge of exercise industry trends which allows them to be able to provide its customers with the latest functional sports and fitness products and programs. So if you buy a Pilates and yoga mat from here you will know you will be buying the latest technology.

Obviously, there are many other locations where you can find information when you are looking to buy a Pilates and yoga mat. However, Power-Systems has an extensive range of exercise mats which will give you a good base to work from when you are looking  so that when your search further, either on the internet or at your gymn or local sports shop, you will have information you can compare your new findings to.

Although some people have exercise programs that they stick to for many years most of us tire of our routines eventually and wish to try something new. With Pilates increasing in popularity many people are deciding to try it out. However, as with any fitness program, one must first learn some exercises that fall under the category of Pilates for beginners before they try anything more advanced such as using a Pilates machine.

The Hundred

The Hundred is a great example of Pilates for beginners, because it is a very easy yet effective way to make the torso stronger. Lie with the back and shoulders firmly against the floor. Stretch the legs straight out and keep the feet pointed. The key here is to lengthen the body from the head to the toes.

With the back still flat on the floor, now gently raise the head and legs off of the floor. Practice safety by keeping the neck stationary and the chin tucked in. With the arms stretched straight out, breathe in and lift, exhale and lower the legs and head so that they are no more than about 2 inches from the floor at any given time. Repeat at 5 beat intervals 10 times (or, as many times as possible without getting too tired).

The One-Leg Circle

The one-leg circle is yet another good example of Pilates for beginners because it is a way to make the muscles more flexible. Flexibility is indeed a must for those who intend to move on to more advanced Pilates moves.

With the back firmly against the floor, shoulders down, and legs quite straight, stretch out the arms so that they are above the head. Making sure the back remains flat against the floor, breathe in and gradually lift the arms towards the ceiling.

While breathing out, slowly lift the back off the floor and roll forward, keeping the body centered and making sure that the stomach muscles are not loose. Breathe in and stretch the torso over the legs, then exhale and slowly place the back down on the floor. Repeat the entire process again for a total of 10 times.

Because the moves are so gradual and can be easily learned Pilates for beginners is perfect for people who don't have much exercising experience. Also, even the slightest bit of stretching and movement does a body good, and Pilates is a slow but steady way to get the muscles toned. In a nutshell - Pilates is easy to learn and great for both body and mind.

It is like "having a personal trainer in your own home", at least that is the promise of the Winsor Pilates DVDs. This method of exercise was created by Mari Winsor, one of Hollywood’s most sought after physical trainers for over 16 years. She has successfully taught her special pilates techniques to each of her clients.

Today, it is estimated that over 4 million people have benefited from her Pilates DVDs which begin at $9.99 if bought from a traditional fitness store. The basic set contains three DVDs whilst the the top package, that includes eight DVDs, costs about $79.80. Check out the links on this page for some bargains. In addition to the DVDs each kit contains a fat burning cookbook, a workout planner and the Winsor Pilates Sculpting Circle. The Circle, is a fundamental part of the program, and is designed to increase resistance over the more traditional pilates programs.

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Each Winsor Pilates DVD provides detailed instructions, using Mari’s unique 3-D training format, insuring that you are performing each exercise correctly and getting the highest benefit possible. It is as if Mari was in your own home working with you one-on-one.

Satisfaction Guaranteed or Your Money Back

In each of her programs, Mari has taken proven pilates moves and enhanced them, creating an exclusive sequence that not only tones your body but will quickly shed those unwanted pounds and inches. You will be left with a strengthened, longer and leaner body. It is the belief of the Winsor Pilates DVDs program and Mari Winsor herself, that through the specific order and rhythm of each workout, success is insured.

She has stated that pilates is the most important thing she gives herself each day and she hopes that through her DVDs, everyone will be able to benefit from her knowledge and experience. Mari Winsor promises that it only takes minutes a day to make all the difference in your world and she guarantees that her program is the key to that success.

The stamina Pilates method, has long been described by many experts and professionals as the "perfect exercise system". So, why is this?  Well, one of the reasons is the fact that it is attractive to many classes of people and situations. For example:

Athletes

For many years,  Pilates has been performed by athletes.  Many practitioners use Pilates to work with athletes whose progress in their chosen sport or art has been hindered by tight muscles, injuries or simply needing to be strengthened in a new way.

Bodybuilders

Just like athletes, bodybuilders love Pilates. They are often surprised to discover that even with lighter weights, they can fatigue their muscles.

Rehabilitation After Injury

Every human body has certain imbalances that can be realigned through Pilates especially when an injury has been sustained and needs rehabilitation. It is different from most other physical therapies in that it strengthens the entire body, not just the injured or imbalanced parts which explains why, during the early days, most of the famous choreographers sent their ballet dancers to Joseph Pilates for rehabilitation from their injuries. As a result, they found that the downtime from an injury was less than half resulting from the continued overall body conditioning.

Poor Posture

Many people these days have bad posture. Basically, the problem with body posture is that the body is thrown out of alignment resulting in pressure on ligaments, tendons, muscles and joints in ways that may cause chronic disorders.  Pilates can be used to improve the posture by correcting the alignment, making the person look tall and long, slimmer and more confident.

Chronic Tension

Pilates can also be useful for those people who have chronic tension. One particular reason to support this claim is that the method, being a strengthening and body conditioning system will help the body release tension. As the body releases tension, it gains more flexibility and truly strengthens. Note that the injury mainly occurs when the muscle has lost its flexibility or suppleness.

People Who Wish to Strengthen Their Small Muscle Groups

Pilates, at its most basic, focuses on working and strengthening the small muscle groups, which are the intrinsic muscles. These small muscles are actually the ones responsible for the core support of the body. Most strengthening programs work primarily on the large muscle groups but,  Pilates, on strengthening the core muscles first in order to change the placement of the bones, which are the framework of the body. As these muscles strengthen, the impinged nerves, muscles and bones are released from being crammed together to a freedom in their range of motion. So, they can move freely.

Those Who Take Responsibility of Their Future

As you may know, several problems are set to happen as we aged. Thus, the stamina Pilates method gives us a way to train for our future. Starting Pilates is much like investing money for your retirement. Note that strong bones and muscles, good posture, positive attitude and freedom of movement can be worth more to you because of the improvement to the quality of your life.

Pilates is an excellent approach to fitness, originally developed by a German national called Joseph Pilates who became well-known for his lifelong interest in body conditioning, nearly a century ago. Since then many version have been developed with the Mari Winsor Pilates program being one of them. It is designed to shape and sculpt the entire body and can help lose weight at the same time, making it especially popular with celebrities.

What differentiates Mari Winsor Pilates from other methods is it's system of "dynamic sequencing", a special combination of controlled movements that are designed to construct long and lean muscles in a shorter time than other workouts. The molding of the body with Mari Winsor Pilates is done through a low-density, calorie-burning session that sculpts your body and helps you lose weight and inches. Pilates generally works with the core muscle groups such as the abdomen, lower back, hips, and buttocks. But it's the dynamic sequencing aspect of Mari Winsor Pilates in particular which makes it increasingly popular with  music icons and professional athletes, and which is bringing this form of exerise into a new level of public recognition.

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The pleasure does not end there because as well as  its easy to understand combination of exercises done in a specific order and rhythm to produce incredible results, Mari Winsor Pilates does not require any special equipment and can be done even at home or while traveling. Some people even practice it at work! Thus anyone can do Mari Winsor Pilates at any fitness level.

Lastly, this form of Pilates not only developed the "dynamic sequencing" to help you get toned and sculpted and at the same time, lose weight, but Mari Winsor  is the only program that highlights special "virtual 3-D training" that shows the correct position through its unique view with graphics and special camera angles. Mari Winsor Pilates complete program is easy to follow at your own pace.