What is Pilates - accessories, exercises & co.

Pilates training has now established itself in Germany and around the world. It promotes your health and helps you to find the balance you need. In this article, I would like to explain exactly what Pilates training is, where the sport comes from and why it is so healthy. I will also list the necessary Pilates equipment and three Pilates exercises and explain where you can do Pilates training. Let's go!
Here is another short Table of contents for you:

1. Pilates definition
2. Pilates origin
3. Pilates Health
4. Pilates accessories
5. Pilates training
6. Pilates training locations
7. Conclusion on Pilates

What is Pilates training?

Pilates is a fitness method in which a few but precise movements specifically train the muscles of the core (supporting muscles), stabilize the body and at the same time ensure mental fitness. With an intensive search, you can now find almost 500 different exercises worldwide under the term Pilates. As Pilates is not a protected term, a variety of programs can be offered under this name and the question of what Pilates actually is is more difficult to answer today than it was in the days of the method's inventor.
The fitness method was developed early in the 20th century by a certain Joseph Pilates in cooperation with his wife Clara, a nurse. The German-born American, professional boxer, circus performer and self-defense teacher, studied and developed the method during his stay in England during the First World War, where he was interned.

Pilates training is not new!

Pilates was inspired by several fitness methods, yoga and tai chi, as well as good old-fashioned floor exercises and gymnastics. Exercises such as the bridge, knee tucks, lying down Cycling and similar exercises will certainly remind many people of gym class at school. The similarities should not be obscured. The purpose of the exercises, which were designed by Joseph and Clara Pilates at the time, is simply to make you feel good all round and achieve maximum fitness with relatively little effort.
In principle, Pilates is a holistic body workout that revolves around the powerhouse. The powerhouse is the musculature in the center of the body, which lies around the spine, the so-called supporting musculature. The six principles of the method are centering, control, precision, concentration, breathing and flow of movement, although Pilates did not call them principles at the time. Pilates exercises focus on building strength, flexibility and correct alignment of the spine. The center of the body is the central point on which all exercises focus, as it is the powerhouse of the body. Centering is therefore the first principle of Pilates.
The method is effective and ensures correct posture, strength, flexibility and lean muscle tone. With a focus on strengthening the core and intensifying awareness, Pilates is also perfect for relieving and preventing back pain.

Health benefits of Pilates training

There is no doubt that Pilates is healthy. It is a gentle fitness method that aims to train both the mind and the body, ideally both in harmony. It also aims to intensify body awareness so that you can perform movements with greater awareness outside of exercise in everyday life. Regular Pilates exercises result in higher

• Flexibility
• Power
• Endurance

It is said that a healthy body contains a healthy mind. Anyone who engages more intensively with a fitness method such as Pilates will automatically transfer their awareness to other areas of their life, such as nutrition. In this respect, it can be said that Pilates contributes to a healthier life.

The Pilates training accessories

In Pilates, the priority is that you feel comfortable and can move freely and comfortably. However, the clothing does not have to be too loose, because if the trainer wants to show certain exercises in more detail, very loose clothing can also get in the way. Otherwise, dress comfortably and warmly, but not too warmly, as training automatically generates more heat in the body. In the colder months of the year or if you get cold easily, you can start with a T-shirt and a light jacket or sweater, which you can then take off afterwards.
What else you can or should bring with you apart from a little motivation:

Pilates mat

It depends on where you do the exercises and how much equipment you want to own. However, it is definitely advisable to buy a mat on which you can do the exercises. A Pilates mat is nothing more than a thin gymnastics or yoga mat. The mat is suitable for all floor exercises. You can buy such a mat in any large sports store or online.
I recommend this cork yoga mat for your Pilates training*

Pilates band

A Pilates band is an elastic band that is also used for other fitness methods, such as yoga or pure muscle training. You can use the band very flexibly for Pilates training. The latex band is available in different strengths, depending on your fitness level and desired resistance level. You can buy such a band for just a few euros, but you can also invest a little more depending on the level of resistance.
I recommend this Pilates band for your workout*

Pilates ball 

The Pilates ball is a relatively small ball that is used differently to a medicine ball. With a diameter of between 18 and almost 40 cm, it can be used for a wide variety of exercises. Before you buy a Pilates ball, you should know which exercises you want to do. The Pilates ball is increasingly being included in exercises. This is not absolutely necessary, the focus of Pilates is on moving and controlling the body's own weight with your own muscles. A ball can be seen as an aid, but certain exercises are designed in such a way that the ball is required.
Here you can get a very good Pilates ball*

Pilates ring

Rubber or fiberglass is often used for the elastic Pilates ring. Two handles on the sides provide a firm grip. The Pilates ring can be used to perform many exercises with a higher level of difficulty. This Pilates accessory is perfect for abdominal, leg and bottom training. It is a resistance ring that both beginners and advanced users can use for Pilates training. I haven't found a plastic-free alternative for the Pilates ring yet, but maybe you can help?
Until then, I can recommend this Pilates ring to you*

Pilates pole or Pilates roller 

If you want to work with additional equipment, the Pilates roller is almost indispensable. It helps with stabilization and strengthening balance. You can buy a very simple Pilates roller for just under €30 or you can go for something really fancy if you invest a little more money. The investment in a Pilates roller is worthwhile in any case. There is a lack of sustainable plastic-free versions, but I did find one in the end.
Here you can get a Pilates roll made from cork*

Pilates socks 

Pilates is usually practiced barefoot, but in many cases socks are also worn. This is also the case in many studios, for hygiene reasons alone. The socks also provide a little warmth. You can simply bring a pair of comfortable socks from home or buy some extra Pilates socks. If you want to do smooth Pilates regularly, you should invest in Pilates socks, little things like this always motivate you a little.
You can look for non-slip Pilates socks here*

Pilates training - The best Pilates exercises

The core of every Pilates class is the "100" exercise. The aim of this exercise is to stimulate the circulation and warm up the body as a whole. Breathing in 10 times and breathing out 10 times and counting to 5 each time indicates the duration of the exercise.

Pilates exercise 100 - The core

1. Start by lying flat on your back
2. Then pull both legs as far as possible towards your chin
3. Raise your arms slightly so that they are stretched out towards the soles of your feet
4. Neck and head move forward, the chin rests on the chest
5. Now pump your arms up and down 50 times with your triceps. Pump 5 times while inhaling and 5 times while exhaling.
6. This exercise is repeated 10 times
7. At the beginning you can also reduce this to 50 times. So five repetitions

Leg circles as a Pilates exercise

This exercise clearly shows how simple the exercises are, but how effective they are on the muscles.

1. You lie flat on your back
2. One leg is bent, the other leg is lifted into a straight position
3. Lowering and lifting, lowering and lifting
4. This brings heat to the abdominal muscles

The saw Pilates exercise for more elasticity

With slow movements and complete breathing, this exercise improves elasticity.

1. Sit up straight, press your shoulders back, spread your legs so that your feet are on the left and right sides of the mat
2. Extend arms straight out to the side
3. Now turn your upper body to the left side once, bend forward at the same time and try to touch your left toes with your right hand, rocking your upper body back and forth several times.
4. Then repeat the same on the other side
5. Straighten up completely and stretch your arms out to the sides again
6. Repeat the exercise at least once, depending on your fitness level

Where can you do Pilates training? 

As a Pilates beginner, it is a good idea to do your first exercises under the guidance of a trainer. In Germany, you will find a Pilates studio or fitness studio in every major city that also offers Pilates classes.
It depends on your own fitness level, age, physical condition and previous experience. If you are normally fit and don't suffer from back problems or the like, you can simply start Pilates at home without a trainer. You can buy a Pilates book or find the exercises on the Internet. The most popular Pilates exercises are done on the Pilates mat, either in the studio or at home.

Conclusion on Pilates - always stay on the ball!

Once you've started, it's relatively difficult to find excuses to drop the Pilates exercises. The simplicity of the exercises, the fact that you can do them really anywhere, whether at home, in the studio or in the swimming pool, make it difficult for even the most couch potato not to do the exercises at least somewhat regularly. Once you realize how much effect you can achieve with such seemingly harmless exercises, you won't want to give up so quickly. If you want to go one step further, you can integrate additional equipment into your training.

If you have any questions, you can contact me on my Website Old household remedies or share your reactions in the comments below. Have fun!

Best regards,

PS.: In the Natural Health Blog from CareElite you can find more information about sports, natural nutrition and everything that is good for you and your body.