Pilates is gaining popularity in Indonesia, primarily due to its benefits in strengthening core muscles, improving posture, and increasing flexibility. So, for those of you who regularly practice Pilates, here are some unique, less-discussed tips that can make your workout even more effective.
1. Focus on your breath during movement transitions.
Breathing is crucial in Pilates, but many people forget about it when transitioning between movements. Try inhaling before starting a new movement and exhaling slowly as you change positions. This can help you focus and maintain a smooth rhythm.
2. Make use of items at home
You don't always have to use expensive Pilates equipment. You can use household items as substitutes. For example:
- Towel : As an additional base for knee or elbow comfort.
- Water bottles : Can be used as a substitute for light dumbbells for arm exercises.
- Pillow: Helps support the lower back or tailbone when rolling or curling.
This is a cost-effective yet effective way to support your home workouts.
3. Pilates Exercise Before Breakfast
While many people prefer to exercise in the afternoon or evening, try starting your day with Pilates in the morning before breakfast. Your body will feel lighter, and your core muscles will be more focused. However, be sure to do an extra warm-up to avoid injury.
4. Visualization to Optimize Movement
During your workout, incorporate mental visualization to make the movements more effective. For example, imagine your body as a sponge being squeezed to release water while doing abdominal exercises, or imagine a string pulling your body parts in the right direction. This will strengthen the mind-muscle connection.
5. Change the Rhythm of Movement Periodically
While Pilates movements are generally slow and controlled, try changing the pace to a faster pace every now and then. This variation in pace will challenge your body more and work your stabilizer muscles harder, while maintaining proper technique.
6. Practice with music that has a steady beat.
To make your workout more engaging and focused, try practicing with instrumental or ambient music that has a consistent tempo. Music with a steady beat can help maintain rhythm and improve focus during your workout.
7. Try Pilates with Your Eyes Closed
Practicing Pilates with your eyes closed can improve proprioception, the body's ability to recognize its position in space. It can also help improve balance and make you more aware of every muscle movement without visual distractions.
8. Monitor Posture with a Mirror
A mirror isn't just for ensuring your technique is correct, it can also be used as a posture evaluation tool. Check for any imbalances or incorrect positions. You can also record your exercises to track your progress.
9. Aromatherapy to Increase Focus
Adding aromatherapy scents like lavender or peppermint during your workout can help improve focus and relaxation. These scents create a calming yet refreshing workout atmosphere, making it easier to concentrate.
10. Cooldown with Self-Massage
After a Pilates session, don't forget to do a self-massage to release muscle tension, especially in the shoulders, lower back, and thighs. Using a tennis ball or foam roller can help speed muscle recovery and relax the body.
11. Combine Pilates with Yoga Moves
You can also incorporate some yoga poses into your Pilates workout, such as Downward Dog or Child's Pose. These poses help increase flexibility, relaxation, and provide additional challenges for your muscles.
12. Use Pilates as Active Recovery
If your body is feeling tired but you want to keep moving, use Pilates as an active recovery method. Focus on gentle movements, such as dynamic stretches and breathing exercises, to relax your muscles without adding too much stress to your body.
With the tips above, your Pilates workout can be more fun and effective. Try incorporating one or two of these tips into your routine and see how they affect your results. Remember, consistency and mindfulness in every movement are key to getting the most out of Pilates.
