Pilates – A guide for total fitness

Pilates – A guide for total fitness

Pilates is a sort of physical exercise recognized for its simplicity and effectiveness. Do you have various questions on your mind regarding Pilates workout?

If yes, then you will discover a lot about Pilates workouts in this article.

As we already know Pilates is a form of physical exercise that focuses on enhancing core strength, improving flexibility, and maintaining good posture.

Pilates workout was originally invented by Joseph Pilates while he was living in Germany. He was a professional gymnast.

The principal motive behind the contrivance of Pilates workout was to present an easy and effective workout program to soldiers who sustained injuries in World War 1.   

Who can do this workout?

Can anyone perform a Pilates workout? The precise answer is YES.

Whether you are a beginner or a regular fitness person executing a specific workout, Pilates can be integrated without any hesitation into your fitness regime, thus further optimizing it.

Pilates allows various workouts which concentrate on promoting stamina and flexibility. Therefore, you can select workouts as per individual fitness goals.

In beginning, you can start Pilates exercise with basic exercises.  Once you mastered the workout, then you may proceed to advance Pilates exercises.

If you yearn for credible workout coaching, one may prepare under the directions of a professional physical trainer. There are varied classes lately being commenced to provide coaching  of Pilates workouts. One can rest assured of accuracy status of their workouts and exercises. It also prevents affording any injury thence.

Benefits of Pilates workout

The research was conducted in 2017 on a group of obese women wherein they followed 8 weeks of Pilates workout program. After 8 weeks the participants had lost weight and improved their core strength.

Participants could increase muscle mass in the abdominal area. Their body mass index  [BMI] when measured, got reduced to a considerable extent. 

There are many other benefits of Pilates workout mentioned below:

Muscle toning

Pilates exercises tones and activates the muscles that are not regularly utilized like special abdominal muscles.

You will observe higher muscle toning and increased muscle mass post exercises.

These exercises are particularly suitable for older people and those with inactive lifestyles. Because muscle tone usually suffers from senility of old age and lack of physical activity. Performing a Pilates workout can improve muscle toning.

Increase flexibility

Our bodies tend to lose flexibility with growing age. In the juvenile phase, the bodies are more elastic while with advancing years our muscles and joints become stiff.

Performing Pilates workouts regularly can retain flexibility in your body.

Improved flexibility in muscles also promotes blood circulation and increases muscle toning.

Over a period of time, you will be amazed at the upgraded flexibility owing to these exercises.

Flat abdomen

Flat abdomen or abs muscles are the primary goals of almost every fitness workout.

The abdominal area of our are body is the most vulnerable to obesity or fat accumulation. However, Pilates exercises focus on activating and toning abdominal muscles which can assist in achieving even and toned abdomen.

Reduce stress

You can perform these exercises easily at home with minimal pieces of equipment. Implementing these exercises consistently helps you obtain a sound body and a stress-free mind.

Performing this workout can make you feel your body quite light. Thus, you will be qualified to gain mental peace and stability.

Pilates workout expects the body to remain aligned constantly. And it can aid you in adjusting the balance of your body along with maintaining good posture.

Pilates exercises  


Crisscross is one of the Pilates workouts. It is remarkably beneficial for lower abs and oblique muscles.


Lie down on the flat surface and your face has t be facing upwards.

Place both hands behind your neck and open elbows wide.

Now gently raise your torso up including your head, neck, and shoulders.

Twist your torso while uplifting, so the right elbow can touch the left knee and the left elbow touches the right knee.

Double-leg stretch

Double-leg stretch is one of the simplest Pilates workouts yet provides ample stretch to lower abs.


Lie down on the floor and slowly lift your head, neck, and shoulder above the floor.

 Spread both arms about your shoulder width and the hands should stay above your head.

Bend the knees, push both knees towards your chest.

Bring your arms forward so that your hands can touch shin-bones.

Double straight-leg stretch

Double straight-leg stretch exercise is immensely beneficial for lower abdominal muscles. It provides a pertinent stretch to upper thigh muscles.


 Lie down on the mat, while your face being upwards to the ceiling.

Now place your hands behind your neck.  Then, slowly uplift your chest, neck, and shoulder slightly off the mat.

Keep both legs close to each other.

Gradually lift your legs up about 80 degrees towards your torso simultaneously keeping neck, shoulders, and hands off the mat. This will be counted as one rep.

You can perform reps as per your fitness goals, although beginners should start with 10-20 reps maximum.

Pilates curls

Pilates’ curls are an outstanding workout for beginners. They can be performed anywhere without any specific equipment.


Lie down on a flat surface while your face looking upward. Bend your knees, so both legs appear in a triangle position.

Keep arms beside your body while palms should be facing the floor.

 Now lift your torso up about 45 degrees, hold that position for 1-2 seconds, and then slowly come down.

Up- Workout

The -up workout provides a good expanse to abdominal muscles. it is highly useful to bring flexibility to the torso muscles.


Lie down on a flat surface while your face fronting towards the ceiling.

Exhale and slowly lift your torso forth towards your legs in a sitting position. Elevate your torso slowly to prevent any back injury. 

Your arms should be straight and keep them parallel with your legs.

Retain the posture for 1-2 seconds and then slowly recede down. Beginners should perform 5-10 reps. However, they can be increased slowly over a span of time. 

Further : Women’s

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