How To Train Using Pilates Equipment
How to Train the Core With Pilates
Have you been looking for an exercise program that is low impact, but high results? There has been a lot of press lately about an exercise system that has been around for more than 70 years. Pilates is a program of exercise that combines stretching with breathing techniques and is suitable for participants of all ages and fitness levels. Pilates was designed to help improve the body's core muscles, those in the abdomen, pelvis, back and shoulders. Using Pilates regularly can help the participant to improve his or her posture, strength, flexibility, and mental focus.
Pilates uses variouse pieces of equipment and machines that are designed to strengthen the muscles with workouts using the body's own weight as resistance. The machinery and equipment are an integral part of the Pilates method. Some of the more widely used and popular of the Pilates equipments are:
The Mat: The Pilates mat is the cheapest of all the Pilates equipments and is a must have to the beginner as a way to protect the spine during floor exercises. The mat does have its limitations, primarily that it does not provide much strength resistance during the workout.
The Reformer: This apparatus is one of the most popular and versatile of all the Pilates machines. The Reformer consists of a sliding carriage, with foot bars, jump boards, and arm and leg pulleys and straps, which all allow for an effective full body workout.
The most basic exercise on the reformer requires the participant to lie facing up on the carriage in a relaxed way, without putting undue strain on the body, meaning the spine, hips, pelvis, and knees must all stay relaxed, while the strain is absorbed by muscles in the back of the legs. Balancing this way, the participant pushes his body along the carriage backwards and forwards or up and down. The core muscles control the push, getting a deep workout, one much better than the usual results from leg presses or stomach crunches.
The reformer can be altered to accommodate to more advanced Pilates student. It can be adjusted to give the participant a more intense workout by removing some of the mechanical supports. With each support removed, the participant must use his core even more to dig for the stability needed to stay upright during the exercises. As each support is removed, the level advances to a more complex and harder one. It is extremely important that with each advancement in level, a trained Pilates instructor is present to help the participant to master the new challenge, for safety reasons.
There are two main types of reformers, the spring reformers and gravity reformers. The spring reformers use just that for the resistance, springs mounted to the machinery with the participant either pulling or pushing with his legs while lying down. The gravity Pilates reformer requires the participant to lie in a diagonal position, causing the force of his own body weight to provide the resistance.
The Ring: The Pilates Ring is a lightweight, portable piece of equipment that the participant can easily carry around for quick access during the day. It comes in different resistance levels so the enthusiast can keep increasing the resistance with new rings as he becomes more advanced. The ring can be positioned just about anywhere on the body and it targets the leg, bicep, tricep, lats, and pectoral muscles.
The Cadillac: This type of Pilates machine is also called the trapeze table. This piece of equipment looks like a cage without the bars, just a frame. There are bars at intervals with straps, springs and removable bars attached. The participant can use this machine for various exercises by using the springs and his own body weight for resistance.
The Wunda Chair: This piece of Pilates equipment looks like a tall bench with spring attached to each side and can be used either standing or sitting.
You now have the basics on Pilates equipment. Always remember to get the advice of a trained Pilates instructor on the proper techniques before you try to use a new Pilates machine. If used properly, Pilates machines and equipment can be used to strengthen the core by using the body's own weight as resistance, which will build muscle and increase flexibility.
More Articles
The Essential Pilates Exercises
How To Feel Better With Windsor Pilates
I Know Pilates, But What Are Windsor Pilates
Related Products And FREE Videos
More Articles
... pregnant women to strengthen the core of the body, the muscles of the torso where the abdonimals work with the back and the pelvis together. What other exercise series could be so perfect for working the muscles that a pregnant women will need the most during labor and delivery? It is also important to ...
Am I Wasting My Time With Pilates
... your body in as little a twenty minutes daily, three times a week. Many people have found Pilates to be a calorie burning, low-intensity workout program. If Pilates works for these people, will it work for you? How can such a little time commitment yield big results for the participant? Pilates have garnered ...
... However, devotees to Pilates report a definite increase in strength along will the other benefits. Unlike traditional weight training, Pilates uses breath control, balance and body resistance to increase muscle mass. If you want to pump up your work out routine without adding a weight segment to it, Pilates ...
The Five Basic Pilates Exercises
... counts will have your legs lowered to as low as possible without touching the floor. Roll-Up to Diamond: This floor exercise will work the abdominals while improving the flexibility of the spine. Begin by lying on the floor with your legs in the position of a diamond. Keep your back flat on the floor ...
The Essential Pilates Exercises
... spine imprint on the mat. Repeat five times. Knee Stir-ins: The student lies on the floor with his hand under his knee. He then makes small circle with his leg, while the opposite leg remains flexed with his foot flat on the floor. He should feel the circular movement in his hip joint. Pelvic Presses ...