Nowadays around us, we always see people who have back pain even at a young age or we see children who cant help but hunch over and sit up straight. What do you think is the reason? The reason for this is lack of exercise and inflexibility of the body if it is not taken care of in childhood you will suffer from all kinds of joint and bone pains in adolescence. In this Fit play article about pilates training step by step or pilates training with balls we suggest Pilates. Because this sport teaches people what posture and structure is appropriate for each movement and situation and how you should do it. In fact in pilates training with balls if a person learns how to put his body in different positions at the very beginning of childhood and adolescence he will not have any joint and bone pain in adulthood. Practicing Pilates exercises regularly improves body structure, increases muscle strength, better balance and increases joint range of motion. Just follow us in the Fit Play article to get to know Pilates training in general or elementary pilates training and Pilates training with stretchers or pilates training step by step and pilates movements.

Pilates training from beginner to advanced

By improving the general health of the persons body and emphasizing on strengthening the central strength such as stretching, flexibility and balance exercises, Pilates brings the person to fitness and vitality. This exciting sport is performed both at home using special mats and in the gym using special devices. But for people who cannot go to sports clubs we introduce them to Pilates training from beginner to advanced.

With Pilates training from beginner to advanced and pilates training step by step you no longer need to endure heavy traffic and crowded cities and you can easily get rid of excess fat and back pain at home. This exciting sport does not recognize age or gender, and you can learn pilates training step by step at any age. In the following we have presented some of the most important movements of this sport for you to learn pilates training step by step :

Standing jump
Wall chair
Leg swing
Kicking around
Knee stretch
Firecracker
Crunch

Who is Pilates suitable for?

Pilates is suitable for all ages and all ability levels and they dont know beginners or advanced. The only difference between a beginner and an advanced person in this sport is the way and number of movements. For example a person who is new to this sport should perform simpler movements with fewer repetitions than a person who has been practicing this sport for several months.

Even people who have certain diseases can start practicing this fun and exciting sport with their friends after consulting their doctor. Basically in elementary pilates training we all need strong core muscles to support our movements. The central muscles are the muscles of the pelvis and the back bone which if they are strong the body will be stable.

Basic Pilates training for everyone

Before dealing with the basic training of Pilates and introducing you to how to perform the movements of this sport or elementary pilates training we want to talk a little about Pilates. The most important principle that separates this sport from other sports such as aerobics and yoga is the focus of this sport on strengthening muscles with balls, elastics, springs or bands. On the other hand, basic Pilates training will help you have a flat and muscular stomach and get rid of your fat.

Basic training of Pilates for a flat stomach :

Hundred pilates movements with the machine

You must have cache to perform this move. First, you need to lie on your back on the floor and put your feet on a table. Then pull the elastic and bring it close to your stomach. Slowly raise your head and shoulders. Then move your hands slowly up and down.

Pilates movement rolling up

In this movement you should stretch your legs in front of you. Put your hands on top of your legs. Next, bend your head a little and place it between your hands. Then pull yourself back. Bend the knees and stop in the middle.

Pilates movement of the neck

To perform this movement, you need to lie down and place a bandage or a folded towel in the center of your back. Bend your knees and hold the other side of the band or towel above your head. Hold your breath and lift your body using your abdominal muscles.

pilates training for women in a short time

Women who are looking for fitness and want to get rid of all their extra fat just try pilates training for women. With pilates training for women you can easily get in shape by doing exercises and following diets. In the following, we have proposed some movements for pilates training for women :

Grabbing the string : In this movement, the woman should sit and open her legs more than her hips. Then take the band between your two hands and raise your hands above your head. Then turn to one of your factions.
Shoulder bridging : In the step by step pilates training for women, the woman should lie on her back on the floor and bend her knees to the width of her hips. Then put your hands around yourself and arch your back.
Letter T : In this movement, you should lie on the ground with your feet touching the ground. Then raise your head and chest and open your hands perpendicular to your body.
Tendon stretching : In this movement, the woman should sit and stretch her legs. Then put the palms on the ground and use the strength of the upper body and swing back and forth.

What is a pilates ball?

One of the Pilates exercise tools is the inflatable ball. The Pilates ball which is used by many people today, was first used in Switzerland in the physiotherapy of disabled children. Today with the mass production of this ball and its use in many countries it has become one of the most popular sports equipment.

There are different types of pilates ball such as gymnastics ball, swiss ball, fitness ball, health ball, pregnancy ball, pregnancy ball, balance ball, therapy ball and also yoga ball. People who still dont have this ball in their home and want to buy it should know that the weight bearing standard of the Pilates ball should be between 200 and 300 kg so that they dont have to worry about their ball tearing or bursting.

How is Pilates training with a ball?

There are many ways and methods to lose weight and get rid of excess fat but the pilates ball is the best option. Before it is a sport, Pilates ball training is considered as a recreation where you will get in shape. But first you must have seen Pilates training with a ball so that you can get the best result. In Pilates training with a ball you can strengthen your muscles and increase your bodys aerobic capacity. In the continuation of Pilates training with a ball we have proposed some sports movements for you to get in shape by doing them with a Pilates ball.

Lying and sitting : You should lie on your back on the ball and place your feet on the floor then do the movement.
Folding the ball : You should put your ankle on the ball and bring the ball forward by bending your knee and ankle.
Ball on the side : You should place one side of your body from the thigh to the shoulder on the ball.
Swimming on the ball : you should sleep on the ball with your palms facing up and pull yourself up by straightening your hands.

How is Pilates training with cash?

Another great Pilates exercise tool for slimming and fitness is the stretcher which does not take up much space. Pilates bands are a great option for simulating apparatus equipment. Because these caches provide a lot of resistance that allows one to think about the shape and placement. But before working with this cache you must know how to train Pilates with cache and you must also know what movements you should do after training Pilates with cache. In the following, we have taught Pilates with stretching and its movements :

Straight leg lunge
Parallel squats and hand raises
Standing lift with bent knees
Lift with bent knees
Straight knee lift
Bending and straightening the knee
Resistance crunch
Lift from the side

What are the 8 basic principles of Pilates?

The exciting and fun exercise of Pilates consists of eight principles that help a person to know his body parts well, move them more easily and even revive them if necessary. The basic principles of Pilates are :

Relaxation : Each Pilates session begins with relaxation to relieve the athlete from everyday stress.
Breathing : This exercise teaches you to breathe properly and to know that proper breathing has a great impact on the mental and physical health of the body.
Concentration : In this sport, it is necessary to concentrate on the movements performed. In fact, concentration is one of the basic principles of this sport.
Coordination : In this sport, you must learn to create coordination between movements. Pilates exercises work on several muscle groups at the same time.
Alignment and proper orientation of the body : Alignment of the body in any position, whether sitting or lying down, improves the balance of muscles and organs.
Performing movements slowly : because all Pilates movements must be done calmly and patiently.
Resistance : The last part of every Pilates session is the bodys resistance and endurance in doing exercises.

What are the benefits of Pilates?

Pilates exercise like any other exercise has benefits for the physical and mental health of a person. The benefits of Pilates are as follows :

Fitness of the whole body : because Pilates increases muscle strength and balance in a person.
Makes you stand and sit correctly : because you are constantly doing stretching and strength exercises.
Creating resistance without bulking up the muscles : because in Pilates the muscles contract.
Increased flexibility : because in Pilates the length and tension of the muscles as well as the range of motion of the joints increases.
Increase in strength : By performing strength movements continuously the body becomes stronger.
Increase in energy : because breathing and blood circulation are stimulated during Pilates movements.
Weight loss : Because the calorie burning in this sport is very high.
Increasing the connection between the body and the mind : because Pilates exercise is a set of coordination between the body and the mind.

What is the difference between Pilates and yoga?

Many people confuse Pilates with yoga because both yoga and pilates begin to improve strength, balance, flexibility, posture and good breathing technique. Also both Pilates and yoga both emphasize the connection between physical and mental health, although yoga emphasizes relaxation and uses meditation while Pilates does not.

On the other hand, the tools used in these two sports are different from each other. For example, Pilates is performed on machines and mats while classical yoga does not use equipment. In fact there are more details that, with a little reading you will understand that Pilates and yoga are different from each other.

the final conclusion

In the final summary of this Fit Play article to learn Pilates training with stretchers or pilates training from beginner to advanced and pilates training with balls or elementary pilates training you generally got to know the types of Pilates movements. You also found that Pilates is one of the best exercises at home that does not require high costs and expensive equipment. You also realized that its never too late to exercise and if you want to enjoy your body and everyone talks about your fitness you should start exercising now and whats better than Pilates? In the end Pilates training with stretchers and pilates training with balls, we hope that the above material like Pilates training with stretchers or pilates training from beginner to advanced has been useful for you and that you have made the most of it.