Lumbar pain, apathy, nervousness, a body lacking muscle tone we decided to erase them all from our resume. The solution, as found by GLAMOUR publisher, Mirela Ujica, is at hand even for the less sporty of us.
I’m sure you know those pictures with reporters who run with the recorder in their hand after a subject of their future article! Fortunately, in my editor job, the things are a little bit different and involve, among other things, at least three cups of coffee, a stack of magazines to look through, a bunch of flowers, always a chocolate on the desk and even a drawer full of cosmetics to try. Unfortunately, it also means more than eight hours of sitting in front of the computer. Unhappy with my physical shape, I decided to ask Ana Dumitrescu’s help, an instructor and co-owner of Movement Studio (movementstudio.ro), to convince me once and for all to respect a workout routine. The sport “prescribed” by Ana? Pilates! “To begin with, two sessions per week are enough, and within a few weeks, as the body adapts to the new rhythm of life, you will get to three sessions a week. It’s important to keep this constant frequency “, Ana counseled me.
Pilates during pregnancy?
Are you a future mom who wants to remain active during pregnancy? Well, Pilates is a very good choice! The only condition: before starting the training, you need to ask your doctor and coach for advice. “Each pregnancy is different, so the exercise program is adapted for each future mother,” says Ana Dumitrescu, which also lists some basic principles to guide you:
No exercises are recommended during the first trimester. From the second trimester, all muscle groups should be trained, with a focus on the back, the pelvic belt and the calves, that are the areas most strained in this period.
• The degree of difficulty is low, and as pregnancy progresses, exercise intensity diminishes.
• Avoid lying on the back.
In the third trimester, drawing in the abdominals during expiration is not allowed anymore. From now on, the abdomen has to relax every time you exhale.
Is there a perfect outfit?
What is the key word when you go shopping for sport equipment? Comfort! “If you think of training with a personal instructor, I recommend wearing a pair of leggings and a top or a t-shirt not too big, so that the muscles can be better noticed. For the Pilates classes do not use sneakers. Use socks or even barefoot”. To work effectively at home, you need a mat, elastic bands, a ball, a circle.
For sedentary: remedy against back pain
Lumbar pain is my main problem, so Ana has set the three types of exercises that you will find on the next paragraph, which I can practice at home at the beginning of a long day. Of course, if your time allows, it is advisable to work with a specialist instructor: you will thus benefit from hisher attention. Are you more efficient in your own living room? Our coach recommends “at least a meeting with an instructor to give you some tips and rules to follow. The correctness, precision and concentration with which the exercises are performed are very important. ”
Three recommended exercises:
“These exercises not only relieve back pain, but also improve posture and improve muscle asymmetries,” says our instructor.
EXERCISE 1
Initial position: lying on the stomach, with legs straight, buttocks tight, hands under the forehead and elbows in line with the ears. Inhale here and on expiration raise the trunk from the floor as high as you can. Very important: do not tilt your head to the back so as not to overload the cervical area. Exercise recommended to people with cifosis.
EXERCISE 2
Initial position: lying on the stomach, stretched legs, buttocks tight, hands under the forehead and elbows in line with the ears. Inhale here and on the expiration move the trunk to one side, parallel with the floor, keeping the rest of the body still. With inspiration, come back to the initial position and on the next expiration rotate the trunk on the opposite side. Exercise recommended for patients with scoliosis.
EXERCISE 3
Initial position: sitting on a chair, feet on the floor, legs shoulders width apart, back straight, hands on the back of the neck, elbows in line with the ears. Inspire here and when you exhale, twists the body to one side. On inspiration, return to the initial position and on the next exhale twist the body to the opposite side. During twisting, keep the back as straight as possible and the pelvis still.
The future of Pilates
We asked our coach to tell us about the new types of Pilates and about the international trends in this type of movement. Here’s what I found out: “Pilates is evolving every day, due to the instructors who always bring something new to their programs and also, due to the devices used. The experience of each instructor puts hisher mark on the Pilates style taught. Thus, some instructors come from the world of dance, others from different sports fields, kinetotherapy or physiotherapy. “In conclusion, there are three main types of Pilates, all based on Contrology, the system developed by Joseph Pilates:
Classical Pilates is the one that continues the Joseph Pilates system, developed in its original form. Here, you include True Pilates and Power Pilates.
Contemporary Pilates is distinguished from the classical Pilates by the use of modern equipment, many accessories and a new movement repertoire that complement Joseph’s studies. Of the most important styles, I enumerate: Stott Pilates, Winsor Pilates, Fletcher Pilates, Basi Pilates.
Pilates practiced by physiotherapists and kineto therapists for rehabilitation purposes.
Short dictionary: 4 deciphered trends
YOGILATES: combines Pilates with Yoga. It is quite popular in Romania, so you will surely find it in the program of your gym as well.
PRIMAL PILATES: Based on Pilates primary movements. It will help you tone your muscles as well as step into your relaxing ritual.
REGGAELATES: Pilates movements on reggae and reggaeton music. It’s perfect for those who want an intense workout.
AEROPILATES: The device used has an elastic platform for jumping. We guarantee: it’s an experience you need to check!