20 MINUTES TO MASTER ... PILATES

20 MINUTES TO MASTER ... PILATES Lesley Ackland Do you dream of a flat stomach, a longer, leaner body and superb posture? Do you wish to improve your overall appearance? Pilates will help you achieve all this – and more.20 Minutes to Master Pilates is a clear introduction to the practice and its background, guiding you through key exercises that benefit both body and mind.Pilates is a disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles. In this book you will discover a unique bodywork system that will help you transform your body and develop a physical presence and energy that exudes total confidence and grace.Previously published as First Directions: Pilates, this ebook brings together classic text, written by an expert in the field, with a new chapter that condenses all the ideas and practices into a simple, digestible 20-minute read. It covers:• What Pilates is, its background, history and principles• Key exercises to work different parts of the body• Essential techniques to ensure you are exercising efficiently and effectively• Watchpoints to ensure you are exercising safelyThis is part of the 20 Minutes to Master series, ten indispensable guides that can show you how to transform your life in simple and effective ways. Other titles in the series include 20 Minutes to Master Your Psychic Potential, 20 Minutes to Master NLP, 20 Minutes to Master Past Life Therapy, 20 Minutes to Master Yoga and 20 Minutes to Master Pilates. (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) IN THE SAME SERIES (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) 20 Minutes to Master Buddhism 20 Minutes to Master Feng Shui 20 Minutes to Master Meditation 20 Minutes to Master NLP 20 Minutes to Master Past Life Therapy 20 Minutes to Master Stress Management 20 Minutes to Master Wicca 20 Minutes to Master Yoga 20 Minutes to Master Your Psychic Potential ABOUT THE AUTHOR (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) Lesley Ackland founded the highly acclaimed Pilates-based Body Maintenance Studio in London’s Covent Garden over 20 years ago, and for five years she was Remedial Exercise Consultant to the Birmingham Royal Ballet. She is the author of 15-Minute Pilates, 10-Step Pilates and Pilates Body Power. ABOUT THIS BOOK (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) This book is split into two parts. The first part, First Directions: Pilates, is an original, previously published work from an expert in the field. It’s a comprehensive and insightful introduction to the subject, explaining the ideas and techniques that will allow you to develop a true understanding and practise it every day. The second part is 20 Minutes to Master Pilates, which you’ll find here (#litres_trial_promo). This is your Pilates cheat-sheet – a short and lucid look at the ideas and techniques covered in the first section, which will only take you 20 minutes to read. It’s a powerful and invaluable resource that you’ll return to again and again. If you want to truly master Pilates – in both the short term and the long term – look no further. The answers are here. (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) CONTENTS Cover (#ueeff868a-0be4-5146-a4b0-d0bd88d48f9f) Title Page (#ulink_0440fe64-1d33-57f5-93cc-b98fb1daf5b9) In the Same Series (#ulink_daedd630-834d-56d1-afd3-7f8d128793e4) About the Author (#ulink_128ddfb2-2560-5b01-8a57-df5533fa8672) About this Book (#ulink_2abfddb3-7708-5989-be20-cf52ba138b0e) FIRST DIRECTIONS: PILATES (#uf7efc4d6-1332-5450-ad0a-32d0768ac0b2) PILATES (#ulink_0aa1d9aa-7f71-5d15-aef7-a925d1185295) Introduction (#ulink_b3050387-0c99-5e2d-ade1-8e21ee42c017) 1 The Mind–Body Connection (#ulink_11eefbbf-9548-5267-bfd5-1c54ed48d214) 2 Essentials (#ulink_305c379f-592c-5368-a328-d677a0552d7a) 3 Preparation (#ulink_553c271b-b217-5f27-9b3a-f06e826eb690) 4 The Exercise Programme (#litres_trial_promo) Conclusion (#litres_trial_promo) 20 MINUTES TO MASTER PILATES (#litres_trial_promo) Introduction (#litres_trial_promo) The Exercise Programme (#litres_trial_promo) Copyright (#litres_trial_promo) About the Publisher (#litres_trial_promo) PILATES (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) Pilates is a disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles. INTRODUCTION (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) Do you dream of a flat stomach, a longer, leaner body and superb posture? Do you wish to improve your overall appearance? If so, then Pilates will help you achieve all this – and more. In this book you will discover a unique bodywork system that will help you transform your body and develop a physical presence and energy that exudes total confidence and grace. While most people have heard of Pilates, few know exactly what it entails. Pilates is a very disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles. The main emphasis is on ‘elongating’ the body to create a longer, leaner and taller silhouette. However, Pilates differs from other exercise regimes by going beyond the purely physical. This is a holistic discipline that integrates the mind, body and spirit. It is a philosophy of movement that brings about mental and physical integration. If you have never tried this type of exercise before, you will be surprised by its apparent simplicity. The slow, controlled movements enable energy to move more freely throughout the body. The visualization techniques gently help to focus the mind so that each exercise is executed with ultimate precision. With Pilates there is no need for over-exertion. The emphasis is on quality, not quantity. It’s not about how much you do but, rather, how you do it. This is good news indeed for those of you who have become disillusioned and bored with fitness programmes that may not suit you. If you want a long, lean look, with a minimum of effort in the safest way, you merely have to follow the guidelines in this book. Most of the techniques are based on the idea of using your own body to create resistance, so there is no need for any complicated props. All you need is a willing body and a curious mind. Before you attempt any of the exercises, though, it is important that you first become acquainted with the underlying principles outlined in chapters 1 to 4. Pilates promises no quick fixes or sudden improvements. However, with concentration and commitment, the end result will be rewarding and nothing short of enhanced physical and mental well-being. THE ORIGINS OF CLASSIC PILATES The original concept of Pilates was the brainchild of a German, Josef Hubertus Pilates. He was extremely frail and weak as a child, but was determined to regain good health. This was the start of a life-long obsession with fitness and body building, and as a young man he excelled as a diver, skier and professional gymnast. Aged 32 he decided to move to England, where he made a living as a boxer, circus performer and self-defence instructor. When the First World War broke out, his career was temporarily cut short. As a German, Pilates was interned in England for the duration of the war. He used this time, however, as an opportunity to re-think and develop his approach to fitness. The result was the first blueprint for a whole new regime, Pilates, which drew upon all the various disciplines with which he was involved. His basic philosophy concluded that the only way to achieve true fitness was through the integration of mind and body. Hence, all his techniques were based on a combination of physical and mental conditioning. When Josef Pilates created his unique system of exercise during the early part of the twentieth century the lifestyle was, in many respects, healthier for the public at large. People walked far more, for instance, and were not subject to the repetitive movements inherent in using a computer or sitting in an office chair all day. For this reason I decided to expand and enhance the basic principles of Pilates. BODY MAINTENANCE In 1980 I began developing Body Maintenance, a balanced system of exercise, body shaping and tone combined with mental improvement and nutrition, based on Pilates. This unique bodywork system integrates methods from a wide variety of sources, including remedial massage, osteopathy and injury clinics. In my studio in London’s Covent Garden I use the system to treat people suffering from modern infirmities such as RSI, as well as giving classes for those whose focus is simply on gaining or maintaining fitness. The Pilates-based exercises I teach in my studio often incorporate balls, ropes, springs and pulleys. However, the most important and long-lasting work takes place on the floor. Mat exercises, essential to body mobility and endurance, target weak, under-utilized muscles in the abdomen, lower back, arms and legs. The exercises in this book are based on mat work. They involve straightforward, concentrated movements that don’t require a gym or special equipment. What they do require is a little time, be it in the morning, during lunch time or later in the evening. This is a complete exercise regime devised for individuals who might not have the inclination or opportunity to seek out my studio, but who want to benefit from my tried and proven Pilates-based exercise programme. CHAPTER 1 THE MIND–BODY CONNECTION (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) The main principle of Pilates is that exercise is essentially a mind–body technique. Therefore, when you exercise you mentally focus on the muscle groups that you are using. Pilates recognizes that it is only through the synchronizing of thought and action that an exercise is truly effective. In order to create a healthy and fit body you need to integrate the mental, physical and spiritual spheres. MIND OVER MATTER It has long been established that the mind has an enormous influence on the health of the body. Research shows that the mind has an infinite capacity to induce positive physiological effects. You may have noticed that when you’re in a good mood you automatically seem to look and feel better. Scientists ascribe this phenomenon to the activity of the billions of nerve cells in our brain, which transmit chemical messages to the rest of the body. Our thoughts and emotions play a vital role in influencing this intercellular communication. Think for a moment how you feel when you are stressed. Not very pleasant. This is because your body produces an excess of ‘stress’ chemicals (e.g., adrenaline and cortisol), which causes your whole system to speed up. Your heart beats faster, your blood pressure goes up, your breathing becomes rapid and shallow. At times, this type of response is necessary. It is what motivates you when you are faced with a crisis. In large doses this type of reaction can, however, be extremely harmful and lead to all sorts of unpleasant symptoms such as dizziness, profuse sweating, insomnia and migraines. In contrast, positive feelings of calm and contentment have a much more beneficial effect, as they induce the body to produce health-enhancing, ‘feel-good’ chemicals (e.g., endorphins and serotonin) which are vital for well-being. They promote a sense of serenity – you breathe more easily and deeply, your heart rate is slower and your blood pressure lowers. The more relaxed you feel, the less tension you hold in the muscles throughout your body. This has a beneficial effect on your general bearing and posture. Tight, tense muscles make your body shrink and constrict. This stops the energy from flowing freely throughout the body, and in time this will be reflected in a weak, misshapen musculature. MINDFUL EXERCISE If thoughts are so powerful, it makes sense to try and harness your thinking to bring about positive changes in your body. This is, in fact, the very essence of Pilates. By learning to execute each exercise correctly you are also allowing your mind to exert a greater influence over your body. With Pilates you only do a limited number of repetitions. You do them slowly, so that you can concentrate more clearly on directing your energy towards what it is that you are trying to achieve. If you view your body in a negative way you will need to reverse your direction of thought. Positive thoughts bring about positive changes. To ensure that an exercise can be of real benefit and will bring about the changes that you desire, for example a strong, straight back, it is necessary to complement each physical action with a mental focus. Painting a picture in your mind of what you want to achieve helps your body to respond in the right way. By practising creative visualization regularly, you will gradually develop the intellectual and emotional ability to internalize the physical changes that you wish to make. Once you’ve done this, the external changes will start to appear. CREATIVE VISUALIZATION Whatever we create in our lives begins as a basic image in our minds. Many of these images are unconscious. Through creative visualization it is possible to alter these thoughts and pictures. With Pilates, the idea is to create an image in your mind that will help you to focus on the area of the body that you are working. This requires a very deep level of concentration, which does become easier with practice. On a superficial level, many of the exercises appear quite simple. How you physically position your arms and legs, however, is only part of the process. Pilates, unlike many other disciplines, is actually much more complex, as with each movement you must be constantly aware of what your entire body is doing. You don’t concentrate only on the stomach, or the inner thigh, and exclude the rest of your body. Even when you are doing a series of movements specifically designed to work a certain group of muscles, such as your abdominals, you must always remember to be equally focused on the rest of your body. Where are your feet? Are you holding your head in exactly the right way? Is your body properly aligned? Initially this can seem quite difficult, and using visualization techniques can be enormously helpful. By understanding how your body should be feeling it becomes easier to assume the correct position. Eventually, these images will arise naturally through association, without too much effort. BASIC VISUALIZATION TECHNIQUES Anyone can learn to visualize. It helps though if you can begin by feeling relaxed. A still mind is more conducive to conjuring up images. Spend a few minutes gathering your thoughts. Try to forget about external influences such as work. Remember, this is your time. Do some gentle stretches and focus on your breathing. Slow, deep breathing has an instantly calming effect. Once you are feeling sufficiently relaxed you can start your exercises. As you exercise, focus on each part of your body. How does it feel? With each exercise try to perceive a specific picture. If you are trying to see yourself on a sandy beach, focus clearly on how this feels. Do your feet feel relaxed? Are your arms hanging loosely by your sides? Think of images that will help you to get into exactly the right position. Invite each image to emerge with as much intensity as possible, so that you can almost feel it. Once you have created a familiar picture, eventually all you will have to do is focus on it and your body will automatically respond. The aim of Pilates is to bring about permanent changes. You can hasten this process by using visualization techniques when you are not exercising. These will automatically help you to walk, stand and sit in the correct way. CHAPTER 2 ESSENTIALS (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) Pilates is a very precise system of exercise. It is different from other regimes in that it requires a bit of groundwork before you start. In order to understand fully what you are doing it is important that you first become acquainted with the basic principles. There are six essential guidelines to remember. 1. BREATHING Pilates differs from conventional forms of exercise in that it concentrates on the correct use of breathing for each and every exercise. Breath nourishes the body and the brain. People tend to breathe shallowly into their upper bodies when they inhale, into the upper chest and not right down into their lower lobes. If you are breathing deeply, you’re working from the inside out. You are energizing and replenishing large areas of your body. It is as much a spiritual as a physical idea. For most of the exercises in this book, you will breathe out on the point of effort. During the exercises think about oxygen as a rejuvenating life-force. Always exhale on the point of effort. If you have a tight area, try and breathe into that – breath is another form of liberation, working from the inside out. 2. CONTROL All the exercises in Pilates are controlled. In this particular instance the word ‘controlled’ means that the correct body parts are being used. Many people, for example, thinking that they are using their abdominals during an exercise, are in fact using their bones or hip flexors. Thus, the muscles that should be targeted are not being worked in an efficient way. Control and precision go together. All these exercises are done slowly, in a meditative fashion. You focus the mind on what you’re doing, and don’t allow it to wander. You use breath, coordination, control and precision to do a limited number of repetitions well. You minimize the stress and involvement of other parts of the body. It’s preferable to do even five repetitions in a slow and regulated way, than to go through hundreds of motions, during which time nothing effective has happened. In the pelvic tilts, you should be able to feel, literally, one vertebra at a time. The fact that you do 10 repetitions well is better than doing many repetitions badly. 3. CENTRING The main principle of the Pilates technique is to recognize that there is one strong, core area that controls the rest of the body. This is located in that part of your body which forms a continuous band at the back and front, between the bottom of your rib-cage and across the line of your hipbones. This is called the centre. This is the area in which the muscles in your stomach and back are – at the centre of your body. These muscles support the internal organs and keep you upright. If you have a strong centre you have a strong back, which means you can walk, stand and run without discomfort or pain. Your arms and legs are extensions of this part of your body. If you have a bad back this is an indication that the centre is not strong enough. Originally human beings were not designed to stand upright. The only reason we stand at all is due to these specific muscles. We are constantly fighting gravity, which pulls us forward. This explains why so many people have all sorts of problems with those muscles affiliated with the shoulders and neck. We are basically defying nature, gravity and our initial body type. 4. FLOW Each movement in Pilates is designed to be performed in a smooth, flowing, undulating way. There is no room within this regime for any sharp, jarring movements or quick, jerky actions – these are the total antithesis of everything you are trying to achieve. If a movement ever feels like this, you can be sure that you are doing it wrong. Every motion originates from a strong centre and flows in a slow, gentle, controlled fashion. This warms the muscles, causing them to lengthen and open up the spaces between each vertebra in the spine so that the body expands to create a longer, leaner shape. 5. PRECISION In order to be effective, all Pilates exercises have to be performed with exact precision. This attention to detail is important as it ensures that each movement is working the body in the correct manner. Before you start an exercise sequence, read the instructions carefully. Pay full attention to proper alignment and check what the ‘watchpoints’ have to say. This will ensure that you do not expend excess energy doing an exercise incorrectly. 6. COORDINATION Children run naturally, but for most adults basic coordination is a major problem. Many people, when starting these exercises, complain to me, ‘I can’t coordinate my breath and the movement. It’s too much. I’ve got to concentrate too hard. I can’t do it.’ Most of us have lost the ability to coordinate the mind and body into a working machine. We no longer have the sense of our feet being in contact with the earth. We’ve lost the feeling of the way the breath moves naturally through the body. The aim is to retrain the neuromuscular connection between the brain and the body. This is best illustrated when I try and teach foot exercises to people. I sometimes joke that the feet are very far from the brain and they won’t obey, as they haven’t been asked to do anything for a long time. Observe people who have lost the use of their hands. They can do the same things with their feet that we can do with our hands. We all have that capability, but we don’t employ it. If you don’t avail yourself of something it atrophies. Therefore, if you don’t use coordination in the physical sense you lose the ability. In Pilates, we try to re-create your body as a coordinated whole, rather than thinking ‘I am exercising an arm or leg or the stomach.’ Coordination is paramount to the way the exercises flow. KEY TERMS In Pilates there are certain key terms that are referred to over and over again. It helps if you understand these before you begin. Also take note of the specific guidance on the feet and the neck. RELAXING Pilates frequently refers to keeping an area relaxed. This isn’t necessarily what you might think. Most people associate relaxation with a feeling of ‘letting go’, of allowing muscles to slump. In this case, to relax means to release tension in an area while still managing to maintain tone and control. This should feel comfortable and natural. NEUTRAL SPINE Some of the positions you will be assuming require your spine to remain in neutral. This means that you maintain the natural curve in your back. Thus, when you are lying down, do not press your back so hard into the floor that you lose your natural curve. Neither must you allow your back to arch so that your lower back comes off the floor. Just lie there, breathe in and out naturally and allow your back to relax into the floor without pressing it in. This will permit your back to relax into its natural, neutral position – which is slightly different for everybody. THE CENTRE Each of the exercises originates from the centre. The stomach muscles are the core to everything and support the spine. It is important that you always remember to keep this area correctly aligned. This is particularly important when you exercise the lower abdominals as it is very easy to do the opposite of what you actually want. It is natural when you breathe in for the stomach to pull into the spine and when you breathe out for it to bulge. This is not what you want. You will have to try and reverse what the body wants to do unconsciously. As you breathe in you should relax the stomach; as you breathe out you should pull the navel to the spine, engaging the lower abdominal muscles. Your body will naturally want to do the opposite, but it’s important to engage the stomach muscles when you exhale. ONE VERTEBRA AT A TIME Pilates frequently refers to the term one vertebra at a time. This is one of the main principles that you should keep in mind whenever you are doing an exercise that involves rolling your body up from and down to the mat. The idea is that you always roll up gradually so that you are lifting only one vertebra off the mat at a time. The same rule applies when you roll back down again. This takes some practice and initially you will need to concentrate very carefully to ensure that you are doing it correctly. STRAIGHT ARMS AND LEGS This is a very common term in Pilates. Your arms and legs should be relaxed and not locked. This is an important point to remember, particularly for the stretches. If an exercise requires that you stretch your arm or leg out straight, you should take care not to overextend, which causes the joints to lock. THE FEET The main thing to remember when exercising is that most of the time you want your feet to be relaxed. If you are in doubt – relax your feet. Most people tense their feet too much and as a result constantly complain about getting cramp in their feet when they are exercising. (If you do get cramp use a foot roller to ease away the tension.) A relaxed foot should feel comfortable, so that there is no sensation of tightness. Whenever you are required to flex your feet, do so by gently stretching out your heel then pulling the top of your foot as far as you can without straining. Do not tense your foot so that it feels strained. THE NECK This is a sensitive part of the body, so you do not want to put it under unnecessary strain while you are exercising. It is very important that you always follow the neck instructions very carefully. Pilates often refers to keeping your neck long, which means adjusting your head into a position that lengthens your neck. When you are doing an exercise lying on your back, the way you bring your head into alignment with the rest of your body is by moving the top of your skull and the base of your neck. Do not attempt to flatten your neck against the floor. CHAPTER 3 PREPARATION (#ub1e2a8a6-061f-5a0d-868e-49fbca868869) The Pilates-based Body Maintenance exercises require total concentration and focus. This makes it particularly important to find a time and place to do them where you know you will not be disturbed. It helps if you get into the right frame of mind. Do this by thinking – this is my time, I am creating a space within my house, within my environment, to work on my body for myself, without distractions. WHEN TO EXERCISE The exercises can be done at any time of day. You might find you prefer to do them in the early evening, to help you unwind and loosen tight muscles after a busy day. If you find it difficult to get going in the mornings, a 15-minute session first thing may be just what you need. Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/lesley-ackland/20-minutes-to-master-pilates-39757321/?lfrom=688855901) на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.