Pilates has
long since established itself as a trend sport . Not
without reason: The holistic physical training helps to train deeper
and weaker muscle areas . No wonder more and more women are
betting on it. But did you know that Pilates
even improves your posture and helps with bladder
weakness ? How it works? We have the tips - and
three suitable Pilates exercises! techsmartinfo
What is Pilates good for?
·
Originally
developed for dancers , Pilates has long been known almost
exclusively to top athletes: inside and out.
·
Today
the intensive all-round program has conquered all fitness studios, is
used in all age groups and even for rehabilitation purposes. There are
courses in Pilates for beginners and advanced.
·
The
unique combination of strengthening, stretching and relaxation
exercises was developed by Joseph Pilates back in the 1920s - with the aim
of training the deep-lying longitudinal muscles. This ensures a slim
but strong body and good posture.
·
Pilates
exercises are also good for the pelvic floor .
·
Another
advantage: The training is ideal for home use. lifebloombeauty
The six Pilates principles
·
Control :
All Pilates exercises are performed slowly and in a controlled
manner. This is the only way to strengthen the smaller muscles.
·
Concentration :
With the help of concentration you bring body and mind
into harmony . The attention is completely focused on your body.
·
Breathing :
In all Pilates exercises, breathing and movement are synchronized. In this
way you prevent tension and the deep muscles are reached. techbizcenter
·
Centering :
The so-called "powerhouse" extends from the chest to the
pelvis . If you activate it, you prevent back pain, sagging organs and
weak bladder .
·
Relaxation : In
Pilates, relaxation does not mean giving up your own body
tension, but rather finding tension and releasing it.
·
Flowing movements : The individual exercises and movements are
carried out fluently and without interruptions.
Pilates for a strong pelvic floor
Births, menopause ,
weak connective tissue or postponed bladder infections: There are many reasons
for a weak pelvic floor and a sensitive bladder . But
the pelvic muscles can be sustainably strengthened with
just a few Pilates exercises . Don't worry about bladder weakness during
training : The ALWAYS Discreet panty liners for bladder weakness lock
in odors and moisture. They are ultra-thin so that you don't feel
restricted while doing Pilates. futuretechexpert
Pilates Exercise # 1: The Shoulder Bridge
·
In
this Pilates exercise, straighten your pelvis while
lying on your back and place your feet
parallel to hip-width apart . Your arms are on the mat next
to you.
·
Inhale
and, as you exhale, move your pelvis upwards, vortex by vortex .
·
As
you inhale, lower your right hip towards the mat and, while
exhaling, raise your hips back to the starting position.
·
Then
lower the left side.
·
Repeat this
Pilates exercise five times for each side . technologywebdesign
Pilates Exercise # 2: The Side Position
·
·
Lie
down on your side and make your body long .
·
Stand
your torso on your raised elbow .
·
Then
lift the upper leg slightly from the hip and use it to draw small
circles in the air - ten forward and ten backward.
·
Keep
your pelvis still and straight .
·
Then
pull the lower leg, lift both legs ten times and put them back down
again.
·
Then
switch sides and repeat this Pilates exercise.
Pilates Exercise # 3: The Mermaid
·
Sit straight
and upright .
·
Bend
your right knee and straighten it back.
·
Place
the sole of the left foot on the right thigh and the right
hand on the right ankle.
·
Keep
your left hand on the floor .
·
Keep
the pelvis very still during the Pilates exercise .
·
Inhale and
stretch your upper body.
·
Use
your left arm to draw a wide arc over the side towards your head .
·
Stretch
your upper body to the right side.
·
Open
your chest and pause here for two deep breaths.
·
Repeat
the exercise 5 times on each sides . hollyhealthfitness
