Pilates Exercises

The Pilates Method is a physical fitness system developed in the early 20th Century by German-American Joseph Pilates. Joseph Pilates called the method The Art of Contrology, which refers to the way the method encourages the use of the mind to control the muscles.

In all forms, the "powerhouse" (abdomen, hips, lower back, and buttocks) is supported and strengthened, enabling the rest of the body to move freely.

Pilates exercises work your body with integrated movement, connecting all the weaker body parts to your strong core and you can make your stomach as hard as steel.

The Pilates exercises focused on developing the core stabilizing muscles of the abdomen, and helps to achieve strong, lean, masculine physiques to get the six pack abs you've been desiring.

More isn't better, better is better: Pilates believed in working smarter, not longer. As he said, "Never do 10 pounds of effort for a 5-pound movement." Instead of performing many repetitions of each exercise, Joseph H. Pilates preferred fewer, more precise movements, requiring proper control and form. By using Pilates, we eliminate wasted energy, inefficient and potentially dangerous movement, and a flabby tummy all at once.

Ana Caban Pilates workout

Remember, the best way to work on Pilates technique is to get someone to teach you. You can try the Pilates for abs workout with Ana Caban, this Pilates workouts really burns your abdomen!

Pilates Exercises - Ana CabanAna Caban makes the Pilates video fun to watch and easy to follow. Compact at under 25 minutes, but the pacing is neither too fast or too slow. The Pilates workout starts (relatively) easy and then progresses to some toughies at the end. This is a great Pilates DVD to learn Pilates.

She keeps filler conversation to a minimum and her reminders to engage your ab muscles are very helpful. So if you are looking to start Pilates, Ana Caban's Pilates DVD is an excellent way to do it at home, safely.

Here are some good sample Pilates exercises to do. Note: Before beginning any type of exercise routine, you should always consult a physician.

Pilates Exercise- Pelvic Curl

In Pilates exercise, Pelvic curl is warm up for the spine and abdominal muscles. Pelvic Curl also works the lower body and helps coordinate breath and movement.

  1. Lie on your back with your legs bent and feet face-down on the floor.
  2. Rest your arms by your sides.
  3. While breathing out, press your abdominal inwards while moving your tailbone upwards.
  4. Continue to raise your pelvis and your spine from the floor.
  5. Plant both feet firmly into the floor to ensure that both hips remain symmetrical.
  6. While breathing in, hold the high position.
  7. Relax your neck, shoulders, and ribcage, while strengthening your ankles, thighs and hips.
  8. While breathing out, roll back down, starting from the shoulders.
  9. Return to the position in step #1.

Pilates Exercise- Hundred

In Pilates exercises, Hundred is an advanced progression from the held sit-up. If you have problems with this exercise, try focusing purely on the breathing portion. This can be accomplished by placing a pillow under your head and resting your feet on a chair.

  1. Pilates Exercises - Ana CabanLie on your back with your legs bent and feet face-down on the floor.
  2. Lift your legs, one leg at a time, such that both legs are bent at the knees bent at a 90 degree angle.
  3. Breath calmly and place your hands by your sides.
  4. While breathing out, gently nod your chin and roll your chest forward and raise both your arms slightly off the floor.
  5. Move your abdominals toward your spine while stabilizing your hip on the floor.
  6. Extend both your legs upwards while keeping your torso stable.
  7. Hold this position and continue to breathe by inhaling with two short breaths, and exhaling with two short breaths..
  8. Breath for 10 full breaths. Ensure that your abdomens are firm and flat.
  9. When extricating yourself from this position, ensure that you bend your knees toward your chest to protect your back.

Pilates for Men

The fact that women and their networks have dominated the world of Pilates in recent years has bred the misconception that Pilates is a female-only activity.

Pilates Exercises - Pilates for MenThis couldn't be further from the truth. Joseph was a boxer, acrobat and gymnast, and he developed his exercise program from that background first and foremost for men. The Complete Book of Pilates for Men is designed for all men, by Daniel Lyon

It's well written and points the differences between men and women with reference to the exercises. Good purchase! Pilates exercises pictures in this book helps you to understand the Pilates exercises easy.

Pilates is results-driven! Let's now hit the mat and burn that powerhouse!

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