Thursday, 30 January 2014

Thursday, 7 November 2013

Why You Need To Switch On Pelvic Floor Muscles with Pilates

No one can understand the importance of pelvic floor muscles unless they start Pilates exercises. Some of these exercises will teach how to engage pelvic floor muscles and ways to switch them on. Whether you are new to the idea of Pilates or a long-term devotee, it’s essential to note that the stability of pelvic floor muscles is vital at all stages of life especially for females.

These muscles are responsible for supporting all the organs in that region. Although exercising pelvic floor muscles is good for women health, males are equally benefits from it. Here are some more reasons to turn them on:
  • It will create support for old age
  • It helps during pregnancy
  • Suppresses the chances of pelvic diseases
  • Provides strength to the spine

If the above reasons were not good enough to consider Pilates, then let’s involve some science.

Use of pelvic floor in Pilates

Pelvic floor muscles account for the stability of core muscles. Once, they are engaged in exercise, the abdominal muscles and transverse muscles are triggered to burn fat. The pelvic floor is well stationed while the exercises will trigger a well-chiseled tummy. There is a catch; the performer must learn to use the pelvic floor correctly. Another bright side is that you will learn to exercise this region while doing other activities like driving or walking.

However, the beginners in Pilates might be curious to know how they can locate pelvic floor and where is the switch that trainers are harping on about? The good news is you can try locating it right now and there is no need to get down on a mat or find a reformer. All you need to do is imagine an internal zip that starts under the sling of muscles and reaches up to the mid-section. When you attempt to squeeze your sit bones, the muscles in action are pelvic floor muscles.

Why Men Should Try Pilates Exercises for a Change

Enough with those gut-crunching and time consuming gym sessions! They are frustrating, tiring and usually not fruitful for people with different medical conditions. Those strenuous workouts are only for the young and healthy. Since you are none of the two, you feel there is no chance you can make it to a healthier lifestyle, rite? Wrong!
Men of all ages can do Pilates for incredible results. According to the general perception, Pilates are not meant for a man because Pilates classes have very few males and a good number of females. But I can give some good reasons to try Pilates and shun the idea that it’s an exercise for the sissies.
  •  It strengthens your abs
Though Pilates is a full body exercise but most males fail to notice that. So, let’s talk their way. Certain Pilates exercises are known to strengthen the muscles of your abs. if you desire a finely chiseled and sculpted abdominal area, then there is no better exercise than Pilates. All those men out there don’t have to spend hours on building “six packs” because it can now be achieved with less effort. If Pilates is done properly with breathing control, it can prove to be an effective workout for building lower as well as that upper abs.
  • It can prove a vital complementary training
Usually Pilates is performed by sports persons who are already taking some training or enrolled in some other fitness programs. Even some athletes incorporate Pilates to complement training sessions. While you try and develop endurance, Pilates offer core strength so that those muscles can be utilized with more power. No matter what sport you practice, Pilates will strengthen your core and make it simple to do other sports.
  • Some great athletes of the past did Pilates
If you are an aspiring athlete uncertain of your training, then incorporating Pilates can bring some unexpected results. Don’t believe me but the athletes of the past have set an inspiring example. And yes, they were males. Ruben Brown and Jason Kidd are the examples of some tough athletes who added Pilates in their workout and achieved new milestones of fitness.
  • The idea of Pilates was conceived by a man
Though women have dominated the industry of Pilates, it was a man who invented Pilates. Joseph Pilates was the brain that introduced contrology as a means to gain control and balance over your body. Now after you know it was invented by a man, many men might be at ease to add this form of exercise in their fitness regime.

Weight Loss from Pilates– Can It Be Real?

Many people join group Pilates sessions in the hope of losing weight and get a slender physique like a dancer. The question is “can it be realistic? Can Pilates really serve as the diet pill that some people think it is? Well, the basic Pilates exercises are meant for core strengthening and cannot facilitate fat burning unless you take it to the advanced levels. In simple words, blending aerobics with Pilates can help in achieving weight loss.

However, the Pilates performer must be more realistic. If you join a Pilates session in the hope that it can help you lose 60 pounds of weight and get a rock hard bum, then that’s just dreaming with open eyes. For most people Pilates exercises are just a fad or misinterpretation. They have weight loss on their mind but Pilates produces a sculpting effect without changing the body weight.

Losing weight with Pilates

Just burn more calories than you consume and it will keep you tight. There is one thing for sure, weight is directly associated with calorie intake. If you wish to burn more calories than you take, it’s important to know the number of calories utilized in exercise. Even after an intensive hour of Pilates, the number of calorie consumption is not that big.

Con the contrary, aerobics, cycling and other sports can help you burn calories but then they are not as good for body sculpting. Hence doing only Pilates will leave a gap and achieving weight loss becomes difficult.

Comparing Pilates with other weight loss exercises

A comparison of Pilates with a list of general exercises elucidates that the calories burnt are just midway between extreme exercises like running and walking. Losing weight with Pilates is achievable to some extent. The only problem starts when people do it for the sole reason of losing weight. If you wish to see a lesser number every time you step on that weighing machine, then I would suggest trying other exercises for weight loss.

The actual idea of fitness is to trim the fat and strengthen the muscles such that they get well-toned. Overall weight loss could also mean loss of lean muscles. I would conclude on the note that weight loss with Pilates is achievable but not the way most people want it. If you are too desperate to lose tons of weight, I suggest trying other exercises.

Tuesday, 5 November 2013

Standing Pilates Exercises

Pilates is one form of workout that is known to reduce inactivity in apparently lean but physically unfit individuals. Few years back, Pilates became more of a fad but now it has recovered from that phase. Today, Pilates exercises are the choice of people with varying fitness concerns. Apart from the obvious benefits, Pilates exercises can help you learn breathing techniques. If your idea of fitness is to get a slim and chiseled body, then standing Pilates is for you.

How Standing Pilates helps

From athletes to diabetic patients and from a pregnant woman to a patient with Parkinson’s disease, everyone gained an all-round fitness after practicing Pilates. As easy as standing Pilates might seem, the vast range of motions makes it decisively complicated. However, some striking features of standing Pilates will change your mind altogether.
  • It promotes muscle flexibility
  • It negates the need for exercising
  • When coupled with a good diet, Pilates can yield weight loss
  • Standing Pilates focuses on one limb at one time such that your balance is improved

Lunges are considered apt for toning the bottoms. It is an excellent exercise for hamstring muscles, lower abdomen and gluteus maximums. The performer has to stand straight and keep the shoulders in squared position. Both hands must be placed on the right thigh as the leg lunges in forward position. Meanwhile, the other leg is shifted backwards. Once you are able to maintain your balance, raise the arms backwards in line with the shoulders. Repeat five sets of lunges with each leg.

Leg lifts

By the looks of it, leg lifts are good for thighs but it also helps to fire up the abdominal muscles. If you desire slim legs and washboard abs, leg lifts will tone your lower body. The starting position for this exercise is standing straight and then brings the leg close to the chest. Clasp the knee to create better balance and hold that position while counting to ten. Release the leg and repeat the same with the other one.

These standing exercises will shape your body and strengthen the core. But most importantly, enjoy your workout routine to reap the benefits of Pilates.

Shaping the Body with Resistance Band Pilates Exercises

When Pilates was introduced, resistance bands were not used in exercises. This modification came into practice in recent years to enhance the experience of stretching movements. These bands play a role in strengthening the core by providing resistance so that the performer generates required force to take a position.
  • Pilates exercises with bands
The right choice of bands is an important consideration before taking up Pilates exercises. However, the ribbon-like tubing band is the most likely choice since it aides in coordinated movements and improves flexibility of muscles. Resistance band exercises can help tone both the upper and the lower body. Read on for Pilates band exercises for sculpting specific body parts
  • Frog exercise for Shoulder
The performer has to lie on the back while bringing the knees towards the chest. The band has to be wrapped on the feet and the other end should go beneath you right beneath the shoulder and chest region. Balance your shoulders on the band while force is exerted to take them to a taut position. The arms placed inside the loop of the band will also be shaped in this way.
  • The hundred exercise for Back
All traditional back exercises of Pilates will gain more momentum when resistance band is used. It will provide uniform strength to the muscles of back and core. At one end, the band has to be supported with the feet while the other end will go on your back. During Pilates moves, the strain can be felt in the back and abdomen region. This exercise is performed while lying on your back and the exercise is also good for arm sculpting.
  • Pilates exercise for Abdomen
The best exercise for the lower body is cycling or paddling. Pilates band will offer the resistance of paddles and this will immensely help in building lower body posture. Most of the Pilates exercises for abs are centered around strengthening the core for correct posture. In this case, the resistance band will come in contact with the lower body.  While the performer lies on the back, the upper body must be slightly lifted from the ground and hands must be used to support the head. When the legs are switched, the upper body must rotate in the direction where you rotate. Since this exercise involves hand movement, it’s good for the biceps muscles as well. 
  • Stretches for legs
All exercises aimed for lower body can strengthen legs, thighs and pelvis region. In Pilates exercise for legs, the performer must lie on his back and one end of the band is supported by feet while keeping the legs outstretched. Try not to bend the knees and maintain the tautness of the band by pulling it with your hands. Hold your breath and count seconds in your head and continue the same exercise with the other leg. Since the legs are lifted and rotated like in paddling, it is good for legs as well pelvis region.

Pilates workout with resistance bands is an excellent exercise routine for people of all ages.

Sciatica Therapy with Pilates Magic Ball

For those who seek ultimate relief against sciatica, there are various Pilates ball exercises to alleviate this painful condition. However, people often complain that their sciatica pain is worsened after stretches. Sciatica is a sensitive condition and the pain worsens when people do it wrong. But before discussing the magic ball Pilates exercises, lets first clarify that sciatica is not a real disorder but a mere symptoms of other problems. If you are able to identify the cause of your symptoms, it will be easier to find the right ball exercises against the discomfort.

Sciatica due to herniated disc

When the symptom of sciatica emerges when there is disturbance in herniated disc. When this disc protrudes backwards to compress sciatic nerve, it results in an excruciating pain that starts from the legs and goes up to your button. Pilates magic ball can be used to help shift or localize the pain. It starts with sitting straight on the edge of the ball while the feet remain flat on the ground. The performer has to move back slowly so that the hands can reach the floor. The back will then rest on the ball while you remain in an arched position.

Sciatica from Isthmic Spondylolisthsis

When there is any major disturbance in the spinal column, the vertebrae of the region get affected. This condition can remain dormant in the childhood due to muscular flexibility but as the muscles grow stiff, pain starts to develop. Mostly flex-based exercises along with stabilization can treat this disease with success.

Sciatica due to Spinal Steno sis

This is an age-related condition or may result from traumatic accidents. Spinal Steno sis causes constriction of merve passages. The sufferer feels pain while walking and can only be suppressed by sitting. Bending exercises or stretches for lower back muscles are ideal in this case. You can either perform this exercise while standing but its best when performed while sitting on the magic ball. In this way, the magic ball bears all the weight

Sciatica resulting from degenerative disc disease

Degenerative disc disease is a condition that worsens with age when the degenerated disc presses on the nerve and causes pain in lower back. The best cure for this condition is possible when movement of some segments is restricted. On the flip side, magic ball can show some miracle for those perform lower appropriately.