PILATES

Subcategories

• PRE-PILATES

  Pre Pilates is a form of exercise that focuses on the fundamental principles of the Pilates method, but with gentler, less demanding movements. It is a stage prior to complete Pilates training and is usually recommended for beginners, people with injuries or special physical conditions, pregnant women or elderly people. Pre Pilates seeks to strengthen and stabilize core muscles and improve flexibility, while working on body alignment and posture.

• BÁSICO

  Pilates is an exercise method that focuses on strengthening the body, developing flexibility and improving posture. There are different levels of Pilates, from beginner to advanced. Basic Pilates is suitable for those who are just starting to practice Pilates or who want to establish a solid foundation of skills and knowledge in this exercise method.
  
  In a basic Pilates class, you typically perform gentle, low-impact exercises that focus on body control, breathing, and strengthening deep muscles. Some common exercises include the plank position, the hundred, the cat and dog position, and the bridge. These exercises are primarily performed on the floor, although accessories such as the Pilates ball, resistance bands, and Pilates rings can also be used to intensify the workout.
  
  The goal of basic pilates is to develop a strong, stable base in the core of the body (abdominals, lower back and pelvis) and improve body alignment, flexibility and muscle strength. Special attention is also paid to controlled breathing and fluid, controlled movement. As basic pilates practitioners gain more strength and control, they can advance to more challenging levels of pilates.
  
  Basic Pilates is suitable for people of all ages and fitness levels as the exercises can be modified and adapted to individual needs. However, it is recommended that you consult a health professional or qualified Pilates instructor before beginning any exercise program to ensure that it is safe and appropriate for you.

• INTERMEDIO

  Intermediate Pilates is an intermediate level of Pilates practice that occurs after practitioners have gained a solid foundation in the basic level of Pilates.
  
  At the intermediate level, Pilates exercises become more complex and challenging. Additional exercises and variations of the basic exercises are introduced to work and strengthen the muscles more deeply.
  
  Some common exercises at the intermediate level of Pilates include:
  
  - Roll-up: This exercise works the abdominals and the flexibility of the spine.
  - Single Leg Stretch: An exercise that works the abdominals and improves core stability.
  - Scissors: An exercise that strengthens the abdominals, hip flexors and leg muscles.
  - Side Plank: An exercise that focuses on strengthening the obliques and shoulder stabilizer muscles.
  - Teaser: A challenging exercise that works your abs and upper body strength.
  - Shoulder Bridge: An exercise that strengthens the glutes and the back of the legs.
  - Criss-Cross: An exercise that works the obliques and hip flexors.
  
  Intermediate Pilates requires a higher level of body strength and stability compared to the basic level. Practitioners are expected to have greater knowledge and awareness of their body while performing the exercises.
  
  It is important to continue practicing Pilates regularly to continue progressing and advancing in difficulty levels. A certified Pilates instructor can properly guide and correct posture and technique during intermediate Pilates classes.

• AVANZADO

  Advanced Pilates is the Pilates practice that continues after you have acquired a solid foundation in the basic exercises and principles of Pilates. It is a level of higher intensity and complexity, designed for those who want a physical challenge and are looking to take their Pilates practice to the next level.
  
  In advanced Pilates, more difficult movements are performed and different modifications and variations are incorporated to increase the difficulty. The exercises are performed with greater control, precision and fluidity, and greater balance, strength and flexibility are required to perform them correctly.
  
  The goal of advanced Pilates is to continue strengthening and toning muscles, improve posture, increase flexibility and mobility, and develop greater body awareness. It can also help improve sports performance and prevent injuries.
  
  It is important to note that advanced Pilates is not suitable for everyone, and good physical condition and previous Pilates experience is required to practice it safely and effectively. Before moving to the advanced level, it is advisable to consult with a certified Pilates instructor who can assess your fitness level and provide you with appropriate guidance.
  
  In short, advanced Pilates is a higher intensity and more complex Pilates practice, intended for those who have a solid foundation in the basic principles and exercises of Pilates and desire a greater physical challenge.

• ESTIRAMIENTOS

  Stretches in Pilates are exercises designed to improve the flexibility and mobility of muscles and joints. These stretches are performed in a controlled and conscious manner, focusing attention on breathing and body alignment.
  
  Stretching in Pilates usually involves a combination of global and localized movements, targeting different muscle groups to achieve a balanced and safe stretch.
  
  Some common stretches in Pilates include spinal stretches, such as cat and cow pose, which help improve mobility and relieve tension in the back. Other stretching exercises include the leg stretch position, which focuses on the hamstrings, and the hip stretch, which focuses on hip opening and pelvic mobility.
  
  When stretching in Pilates, it is important to avoid straining the muscles and always maintain an appropriate level of tension. Stretching should be done gradually and gently, always listening to the body's signals.
  
  Stretching in Pilates offers a number of benefits, including increased flexibility, stress relief and better posture. Additionally, they can help prevent injuries and promote greater body awareness.
  
  In short, stretches in Pilates are carefully designed exercises to improve mobility, flexibility and relieve tension in different muscle groups and joints. These exercises are performed in a conscious and controlled manner, focusing on breathing and body alignment for maximum benefits.

• CON ACCESORIOS

  Pilates with accessories is a variation of the Pilates method that uses different objects or accessories to add resistance and difficulty to the exercises. These accessories can include elastic bands, Pilates balls, Pilates rings, suspension straps, sliding discs, among others.
  
  This type of Pilates is based on the fundamental principles of the method, such as concentration, control, fluidity of movements, breathing and body alignment. However, by using accessories, different muscle groups can be worked more intensely and specifically.
  
  Some examples of Pilates exercises with accessories include:
  
  - Sit-ups with an elastic band: the band is placed around the feet and sit-ups are performed to strengthen the core area.
  
  - Squats with sliding disc: a sliding disc is placed under each foot and squats are performed to work the muscles of the legs and glutes.
  
  - Plank with a fitball: a plank is performed by supporting the forearms on a fitball, which requires greater core stabilization work.
  
  - Push-ups with suspension straps: push-ups are performed holding the suspension straps, which adds instability and greater strength work.
  
  - Pilates ring stretches: Pilates rings are used to facilitate and expand the stretches of different muscle groups.
  
  These are just a few examples, since there are countless Pilates exercises with accessories that can be adapted to the needs and levels of each person. This variant of Pilates is very versatile and allows for greater variety in the exercises, which can make the sessions more dynamic and fun.