Although we hear about Pilates more often when we talk about exercise for a healthy spine, post-rehabilitation after injuries, post-natal exercise, it is also becoming more and more popular as a body shaping exercise. It has the advantage of controlled, mindful movement with a focus on activating specific muscles, which can give us quick results in terms of body shaping. Also, compared to aggressive, jerky movements, the controlled exercise with muscle activation of the centre is the healthiest way to exercise and can be practised by different generations.
From the traditional form of Pilates, several different types of Pilates have evolved over the years, all of which have in common the principles of Pilates, and the exercises vary from one type to another. The types also vary in the number of repetitions of the exercises, but the basic Pilates guidelines aim for 8-10 effective repetitions.
Can Pilates strengthen muscles and reshape the body?
Of course you can. With regular practice, in addition to changes in well-being, posture and flexibility, we also notice changes in muscle firmness and body reshaping.
What are the most effective exercises for legs and buttocks?
For individuals who want firm legs, a shapely buttocks, but at the same time want to maintain supple, long, elegant muscles, Pilates is the perfect choice, and below are some of the most common exercises for the legs and buttocks:
LUNGE STEP WITH ARM RAISE
The lunge step is performed with an upright posture, neutral pelvic position and active centre muscles. A few things to keep in mind: distribute the weight on both legs and create a right angle in the knees when lowering. Exhale when lifting back to the starting position, but make sure that the knees are not fully extended, or ''locked'', but that the muscles are also slightly active in the top position.
EXTENSION OF THE OPPOSITE ARM AND LEG
In the all-fours position, this exercise not only strengthens the buttocks and shoulder muscles, but also improves body stabilisation and balance. The centre should be active to prevent excessive extension in the lumbar spine. Keep the pelvis and spine in a stable, neutral position at all times, with the gaze directed to the ground and the arm and leg raised and extended diagonally on the exhalation. On inhalation, lower the opposite arm and leg back to the starting position.
BRIDGE ON SHOULDER BLADES
The Scapular Bridge is one of the most common exercises to activate the posterior thigh muscles (the muscles of the back of the thigh) and the gluteal muscles. Let's not forget to activate the muscles of the centre and to exhale when lifting the pelvis off the floor.
ALTERNATING LEG RAISES IN THE BRIDGE POSITION
The alternating leg raise in the bridge position on the shoulder blades is an exercise that provokes activation in the centre, the hip and spine stabilisers and our balance. We are careful to maintain a stable pelvic position when lifting the leg (the pelvis should not shift left, right or lose parallel line in the hips). The chest above should be in contact with the floor, we are also careful not to press the chest against the throat, but to leave space between the chin and the chest.
SIDE KICK
The side kick is an exercise in the traditional Pilates programme and comes in different variations: for example, kneeling on one knee or lying on your side. The leg is extended from the ground to hip height and then the leg is moved backwards and forwards. When moving the leg, make sure that the spine remains straight, the gaze is forward and that the movement of the leg does not affect the movement of the pelvis and vertebrae of the spine. By keeping the trunk muscles active and breathing relaxed, the exercise activates the lateral thigh muscles, hip flexors and gluteal muscles.
LEG STRAIGHTENING
The leg curl is an exercise to activate the inner thigh muscles. In the case of lying on the side, the lower leg is lifted off the ground. The leg should be extended and straightened vertically downwards. The upper leg should rest with the knee open or with the knee on the floor in front of the lower leg extended.