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

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.

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.

Pilates for Toning Inner Thigh Muscles

When it comes to toning leg muscles, Pilates is one of the best exercises. It offers a good workout for calves, shins, hamstrings, ankles and quads. But wait a minute, is that all? Aren’t you forgetting inner thigh muscles? The exercises that stabilize leg muscles don’t necessarily focus on inner thigh muscles. A balance has to be created while exercising various muscles.

Inner thigh needs as much strength as the rest of the leg. The best exercise for this region is climbing stairs but that is too strenuous for some. Pilates exercises have comparatively smoother movements that work well on tight and weak inner thighs. The fact is that there is very less activity with these muscles and Pilates serves as the best way to increase mobility in this region. The abductor muscles in inner thighs must be strengthened with exercise for the following reasons.

• Better balance

Athletes and individuals in sports need to work on their balance and consistency. Proper balance can be maintained if all muscles are exercised equally. As we age, our stride becomes wider and this further weakens the inner thighs. Some Pilates exercises with props and tools can stabilize your stance and improve stability.

• Enhanced ankle mobility

Though ankle mobility is associated with the flexibility of other leg muscles, the role of inner thighs is equally important. All muscles are designed for co-ordinates movements. If there is support and flexibility in abductor muscles, the ankles will be at advantage as well. Moreover, it will reduce the chances of debilitating foot, Achilles tendonitis and also plays a role in improving posture.

• Better core support

After a certain age, all you need is more core support. This support and strength comes from the trunk or core region. Inner thighs also have a role in supporting the weight. Since inner thighs are directly connected to the pelvic floor, they must be in good shape for improved performance and to reduce the possibility of injuries.

• Eliminates pain from the knees

Regular Pilates exercises for strong inner thighs contribute to fluid movements around the knee. While the leg can swing in all directions, the knee can only extend and flex. If there is not ample support for the knees from the inner thighs, there is an increased risk of injury.