Objectives when performing Pilates exercises
What are the objectives when performing Pilates exercises?
1 - Learn to connect the Power House and keep it active throughout the exercise,
2 - Helping you breathe while the Power House (body centre) is connected,
3 - Warming up the Power House (centre of the body),
4 - Learn to articulate the spine,
5 - Helps to learn to place the back in a "C" shape and relax the spine to activate the deep abdominal muscles.
6 - Learn to stabilise the hips and pelvis while the leg is moving separately from the body,
7 - Strengthen your hip muscles,
8 - Allows better flexibility of the hamstrings,
9 - Allows a back massage,
10 - Learn to maintain control,
11 - Work on the abdominal muscles,
12 - Learn to work towards the centre line,
13 - Learn to align the body and work on the central body line,
14 - El PowerHouse (centre of the body) stabilises the trunk on the mat and keeps it immobile while the extremities are in motion,
15 - Learn to breathe while performing the movement,
16 - Stretches the tendons of the hamstrings and articulates each vertebra of the spine,
17 - Self-growth against gravity - trains the Power House to work in an upright position.
18 - Work on the row of the spine movement in rotation, supported for a strong centre,
19 - Begins to pull the PowerHouse resistance into a position contrary to gravity,
20 - Tones, lengthens and strengthens legs, hips and abdominals,
21 - Develops the flexibility of the hamstring tendons,
22 - Trains both core stability and balance in different positions,
23 - Improves the flexibility of the thigh adductors,
24 - Test stability and balance,
25 - Stretch the hips and buttocks,
26 - Open the hips and massage the back,
27 - Trains the central part of the body to promote balance at the beginning of the movement and control throughout the exercise.
28 - Connecting the breath to the PowerHouse (body centre)
29 - Acts as a warm-up to activate the circulation,
30 - Trains abdominal strength and endurance,
31 - Promotes co-operative alignment,
32 - Trains full exhalation, to pursue full inhalation coordinated with movement,
33 - Acts specifically on the oblique abdominal muscles,
31 - Learn to sit up straight and rise from the hips,
32 - Work on the abdominal muscles in the extension position,
33 - Opens the front part of the hips,
34 - Helps to develop stability and balance,
35 - Strengthens the spinal muscles in the extension position,
36 - Strengthens and stabilises the upper body,
37 - Stretch the sides of the column,
38 - Increases lung expansion,
39 - Open the hips in a controlled manner,
40 - Hip flexibility,
41 - Strengthening the gluteal muscles,
42 - Tones and strengthens the arms (Biceps and Triceps)
43 - Develops resilience, strength, control and coordination,
44 - Improves flexibility of the shoulder girdle, spine and hamstring tendons,
45 - Incorporates elements of various exercises all in one movement,
46 - Uses the 6 Pilates Principles - Breathing, Focus, Centre, Fluidity, Control and Precision,
47 - Self-enlargement from coccyx to top of skull,
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