Is pilates effective for belly slimming?


Many people who are overweight and don’t have the patience or ability to do heavy and dynamic sports go to Pilates to lose weight. A sport that is similar to yoga and meditation in one way, but it burns calories and strengthens body muscles. Of course, like any other sport, you must adhere to a healthy and balanced diet plan for exercise to be effective. If you have questions about whether Pilates and weight loss are related, or whether Pilates is effective for slimming the abdomen and sides, it is better to first get information about Pilates and then decide on its effect on weight loss. Contents (click) What is Pilates? Pilates takes its name from Joseph Pilates, a German-born immigrant to Britain and then to America, who invented the Pilates method as a new approach to exercise and body conditioning in the early decades of the last century. His method included the use of equipment that helped balance the body and burn fat. Today, this sport has become one of the popular sports around the world, which is recommended for bulking, building muscle and improving physical condition. Does Pilates cause weight loss? Practicing Pilates is good for health and helps maintain a healthy weight. Pilates may not be as effective for weight loss as other aerobic exercises such as running or swimming, because you burn fewer calories in Pilates classes than aerobic exercise, but if you enjoy Pilates classes, do it regularly to maintain a healthy weight. Get closer. Quality sleep, stress reduction and, most importantly, reducing calories in daily nutrition are essential for weight loss. If the goal of doing Pilates is to lose weight, try to combine Pilates with a healthy diet of protein, whole grains, fruits and vegetables and other types of strength exercises such as walking, swimming, running or cycling. In the following, we will explain the benefits of Pilates and its effective role in weight loss. Pilates and slimming are directly related, provided that it is accompanied by a proper diet plan. What are the benefits of Pilates for weight loss? A study conducted in 2017 on 37 obese women between the ages of 30 and 50 showed that doing 8 weeks of Pilates training had an effect on: weight loss and BMI reduction, shaping of the midsection, reduction of the size of the midsection and thighs, but in During these 8 weeks, there was no change in muscle weight (body fat weight separated from its total weight). You may think that Pilates and slimming have nothing to do with each other, but we must say that Pilates is effective for slimming the abdomen and sides when it is combined with a healthy diet and a heavier exercise such as walking or bodybuilding. Another 2015 study on postmenopausal women aged 59 to 66 showed that doing 12 weeks of Pilates did not change posture, but the participants’ strength increased, especially in the abdomen, upper and lower thighs. Other studies have found Pilates to be very effective for controlling lower back pain and rehabilitating other injuries, but we recommend that you do not do Pilates without a doctor’s prescription if you are injured or in pain. However, practicing Pilates and continuing it will improve your posture, muscle volume and strengthen your body, and you will lose weight easily. Pilates also has these benefits: Reduces back pain Increases energy Reduces stress Reduces menstrual pain Improves flexibility and mobility Improves body balance Improves sex life Immunity Strengthens your bones Strengthens Improves mood Improves sleep Pilates is recommended for slimming the abdomen, reducing menstrual pains and controlling stress. How many calories does Pilates burn? The amount of calories burned with Pilates depends on the current weight, the type of class and the level of difficulty. For someone who weighs about 68 kg, a 50-minute introductory Pilates class will burn about 175 calories, but if done at a professional level, the number of calories burned will change to 254. If you raise your heart rate in Pilates classes, you will burn more calories. To lose half a kilogram of your weight, you need to burn about 3,500 calories, and to get the best results, you need to combine Pilates with other exercises. The important thing is that losing weight with Pilates is possible when it is done several times a week and regularly to see weight loss. What are the types of Pilates exercises at home for weight loss? If you’re a beginner, do Pilates 2-3 times a week to get all the benefits, and later join more advanced classes like Reformer Pilates or a combination of Pilates and Boxing or Pilates and Yoga. In these classes, all the muscles of the body are involved, as a result, you burn more calories than in a regular Pilates class. Pilates exercises for slimming the stomach and sides, you can do these Pilates exercises at home; Of course, if you have spine problems and back pain, consult your doctor before starting your exercise. Leg stretches include bending and straightening the legs alternately to contract and expand the abdominal muscles. There are two types of leg pull-ups – single-leg pull-ups and double-leg pull-ups, both of which help reduce belly fat and tone abdominal muscles. Follow these steps: Lie flat on the floor. Bend your knees and raise your legs 90 degrees. Lift your shoulders, neck and head slightly off the floor (in one line). Place your arms on the floor on either side of your body. For a single-leg stretch, straighten your right leg and bring it as close to the floor as possible without touching it. At the same time, bring the left leg closer to the chest using your hands. Now switch legs, straighten your left leg and bring your right leg close to your chest. Keep your toes pointed throughout this exercise. For a double leg stretch, bend and straighten both legs together. Do a set of eight. In addition to slimming the stomach, Pilates reduces back pain. Leg raises When doing leg raises, use the strength of your abdominal muscles and raise your legs up to 90 degrees and return them to the ground. This push-up burns belly fat and tightens your stomach, as you use your core muscles. The slower you do it, the more effective it will be. Follow these steps: Lie on your back. Place your arms on the floor on either side of your body. Keep knees straight and feet together. Lift your legs off the floor so that they form a 90-degree angle with your torso. Lower the legs until they are back on the floor. Do a set of eight. In addition to slimming the belly, Pilates strengthens the body’s balance. Scissors movement As the name suggests, this Pilates exercise literally involves keeping your legs straight and crossing them like scissors blades. This move especially works your lower abs. You may feel a tight stretch in your abs as you do this, as they not only hold your feet off the floor, but also stretch as you move back and forth. Follow these steps: Lie on your back. Keeping your knees straight, lift your feet off the floor. Separate your feet and make sure they are shoulder width apart. Place your right foot on top of your left foot. Then bring your left leg higher than the right. Do this in one continuous motion without stopping. Cross movement or criss-cross Cross training consists of turning the body left and right to work both sides of the abdomen, which is also called oblique. The alternating movement of the legs exercises and engages the lower abdomen. Follow these steps: Lie on your back. Bend your knees 90 degrees and lift your feet off the floor. Interlace your fingers behind your head. Lift your shoulders, neck and head slightly off the floor in one line. Straighten your right leg and bring your left leg close to your chest. At the same time, turn your upper body to the left. Now straighten your left leg and bring your right leg close to your chest. At the same time, turn your upper body to the right. Do this in one continuous, seamless motion. Repeat each set ten times. Pilates is very effective for slimming and strengthening the abdominal muscles. Circles This exercise involves lifting the legs off the ground to move them in circles in the air. This move not only strengthens the abdominal muscles, but also the quadriceps and hamstrings as they alternately contract and expand while making a circle. Follow these steps: Lie on your back. Keep your knees straight and together. Lift your legs off the floor to make a 90-degree angle with your torso. Place your arms flat on the floor by your sides. Keeping your upper body centered, use the strength of your abdominal muscles to move your legs in a circular motion in the air. Make your circles as wide as possible. The closer your feet are to the ground without touching the ground, the more effective the exercise will be. Do one set of five clockwise and another set of five counter-clockwise. Pilates exercise will increase the energy of the body during the day. Flutter Kicks Flutter kicks involve short, sharp, quick movements of your feet while they are off the ground. These things are done by using the strength of your abdominal muscles. You may feel tightness in your stomach while doing them. This means that exercise is effective in burning fat and turning it into abdominal muscles. Follow these steps: Lie on your back. Keep your arms straight and close to your torso. Keep your knees locked. Lift your legs slightly off the floor while keeping them connected. Bring your right foot slightly forward and push your left foot back slightly. Now bring your left foot forward a little and push your right foot back a little. Do this in one continuous, seamless motion, as if you were taking short steps in the air. The faster you are, the more effective the training. Repeat one set ten times. In addition to losing weight, Pilates strengthens the immune system and the spirit. One arm side elbow plank or One arm side elbow plank While performing the elbow plank on the side of one arm, your body rises from the ground on both sides and uses only one arm. This strengthens the sides of the abdomen. Abdominal muscles should be kept tight to ensure that your body does not arch or overextend. You must be in line from head to toe. Follow these steps: Sit on the floor. Bend your left leg so that your left knee is facing forward. Place your right foot firmly on the ground slightly ahead of your left foot. Keep your upper body centered and aligned. Place your left hand on the floor as a side turn. Lift your body off the floor using your core muscles. While doing this, straighten the right leg. Make sure your body is aligned from head to toe. Hold this position for 20 seconds before returning to the starting position. Repeat one set eight times before switching to the other side. The bird dog pose involves raising your legs alternately so that they are parallel to the ground. This exercise primarily works the hamstrings, lower back, and glutes, but you should keep your abs engaged at all times. This movement shapes the thighs, strengthens the buttocks and tightens the abdominal muscles at the same time. Follow these steps: Get on all fours; Place your palms firmly on the floor in line with your shoulders. Your knees should be at a 90 degree angle to the floor. Straighten your right leg behind you so that it is parallel to the floor. Bend the right knee and return to the starting position. Straighten your left leg behind you so that it is parallel to the floor. Bend the left knee and return to the starting position. Repeat one set eight times. Do these pilates exercises regularly and you will notice a decrease in belly fat! Also, these Pilates movements will be useful and effective for thigh slimming. Frequently asked questions about Pilates for weight loss: Does Pilates cause weight loss? Practicing Pilates is good for health and helps maintain a healthy weight. Pilates may not be as effective for weight loss as other aerobic exercises such as running or swimming, because you burn fewer calories in Pilates classes than aerobic exercise, but if you enjoy Pilates classes, do it regularly to maintain a healthy weight. Get closer. What are the benefits of Pilates for weight loss? Reducing back pain, increasing energy, reducing menstrual pain, and reducing stress are just some of the benefits of Pilates for slimming the stomach and sides. How many calories does Pilates burn? The amount of calories burned with Pilates depends on the current weight, the type of class and the level of difficulty. For someone who weighs about 68 kg, a 50-minute introductory Pilates class will burn about 175 calories, but if done at a professional level, the number of calories burned will change to 254. What we learned from the Pilates for weight loss article: In this article We examined Pilates and slimming. Pilates exercise is effective for belly slimming and weight loss, but focusing on diet is just as important. Pilates is a low-intensity and effective exercise, and by strengthening the muscles, it can help recover from pain and other injuries. If your goal is to lose weight and achieve an ideal body, include Pilates in your program. You will get the best results from Pilates when you also have a healthy diet. Eat healthy meals and snacks with protein, vegetables, fruits and whole grains. Talk to a professional or nutritionist to get a diet plan based on your goals. Don’t forget that losing weight does not require restricting calories at all, so don’t go below 1200 calories in your daily diet. Always consult your doctor before starting a new exercise program. Sources: 3.7/5 – (13 points)

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