Simple Technique and Benefits of Leg Pilates Exercises.
If you are a fitness enthusiast or you have remotely shown any interest in physical fitness, then there is a huge possibility that you have heard or read about the pilates workouts and more particularly the pilates leg workouts.
This article is an eye-opener on what exactly these workouts are, what they entail, and the science behind the health benefits of these workouts.
According to a report published by S. Lock on Statista.com, the number of participants in Pilates training in The United States of America was approximately 9.08 million in the year 2018. This number is expected to continuously go up as more people are now aware of the numerous health benefits of pilates which will be tackled later in this article.
Background and Definition
Pilates is a word of German origin. The name was derived from Joseph Pilates – the man who invented this system of exercise. He developed this system in the 1920s as a means of overcoming some of his physical shortcomings that emanated from illnesses in his childhood days.
Pilates used this method to rehabilitate injured soldiers during the outbreak of World War II. Pilates is a physical fitness system that involves engaging in low-impact exercises whose main strengthening area of focus is the core (although it works on many other areas too, as this article will show).
The exercise is not very strenuous and therefore can appeal to persons of all ages and health statuses including pregnant women (however, ensure you seek information from your doctor if you are expectant and want to start on pilates).
Pilates leg exercises are an enhanced and modified form of Pilates exercises whose main focus is on the muscles of the legs, thighs as well as core muscles.
There exist several types of these leg palates, but two are the most common: The mat-based leg Palates which make use of mats during the exercise, and the equipment-based pilates leg exercises which make use of different types of fitness equipment such as dumbbells.
What Leg Muscles are stimulated in Pilates leg workouts?
Engaging in Pilates leg workouts will leave all your core, leg, and thigh muscles worked on.
In the legs, expect the following muscles to be stimulated: Peroneus Longus, Exterior digitorum Longus, Tibialis anterior, Soleus, and Gastrocnemius. You can also expect improved tolerance and flexibility of the Patella (commonly called the kneecap).
Pilates thigh leg workouts stimulate the following: Gluteus Madeus, Rectus Femoris, Vastus Medialis, Abductor Longus, Sartonus, Pectineus, and iliopsoas. (1)
Core muscles stimulated include the pelvic floor muscles, the transverse abdominis, internal and external obliques, rectus abdominis, and the diaphragm.
Is it not fascinating just how numerous the number of muscles stimulated by just simple low impact exercises are?
Simple Techniques in Pilates Leg Workouts
1. Pilates Roll-Ups
These mainly work on the abdominal muscles but can be modified to stimulate and work on the legs. To do a Pilates roll-up, follow the following steps.
- Lie down Flat
- Raise arms straight
- Exhale to prepare, then roll up it stretches and lengthens the spine.
To work the legs
- Bend the knees with every roll up and straighten them out while lying down
2. Pilates Push Up
This works on multiple body muscles such as the hips, thighs (legs), abdominal muscles, and arms. Steps:
- Roll out the spine from a standing position
- Once bent, walk into a plank position.
- Do push-ups and walk back up to the standing position.
- Repeat
3. The Pilates Single Leg Stretch
This exercise strengthens the leg and core muscles. It involves starting in a lying position, bringing up the knee towards the chest, bringing the head and chest out, then using the hand that corresponds to the bended knee, hold ankles your ankles, and stretch out the other leg. Repeat these motions and increase your speed if possible.
4. The Pilates Crisscross
It works on the oblique muscles, the leg muscles, and the thigh muscles. The Pilates Crisscross starts in a similar position as that of the above-mentioned Pilates leg stretch, only that this time around, both hands are placed under the head with the elbows wide behind the ear. The motions under the Pilates Single Leg Stretch are also repeated.
5. The Pilates Pigeon Pose
This pose works on the thigh muscles, which form part of the leg.
Health Benefits of Pilates Workouts
Pilates workouts have been found to have numerous benefits on both the bodies and the minds of the people engaging in these exercises.
Physical Benefits of Leg Pilates
Pilates workouts have been found to have a lot of great benefits, which are visible just by looking at the body of the persons engaging in these exercises. These include:
1. Enhanced flexibility of the body
Stretching exercises involved in Leg Pilate exercises and the moves therein enable the body muscles to expand and contract, causing them to become more flexible. The constant repeat movements in the body enhance the body’s flexibility.
2. Strengthening of the leg muscles
Most Leg Pilates workouts involve placing strain on the legs and thighs; such moves include the Pilates roll-ups and push-ups. This strain, in effect, causes the muscles to grow, thus increasing their strength and endurance.
3. Improvement in body balance and posture
Leg Pilates strengthens the leg and thigh muscles and, to a great extent, always end up improving the stability of the spine as well. This ends up improving the overall body balance.
4. Development of a tall and lean/slim body figure.
For a long time, long legs have been considered very aesthetic. The stretching of the leg muscles involved in leg Pilate workouts causes the leg muscles to lengthen.
Non-Physical Benefits of Leg Pilates
Leg Pilates workouts aid in a lot of other benefits to the body that cannot be observed from the eye. Most of these non-physical benefits are mostly related to a participant’s mental health.
Leg Pilates workouts are beneficial in stress management, reducing anxiety, and improving mood. This is because engaging in these workouts stimulates the body’s production of endorphin hormones which reduces the body’s perception of pain and makes you “feel good”.
Also, continuous engagement in the exercises builds your body’s endurance and tolerance to stress exerted on the body.
The breathing techniques incorporated in pilates leg workouts aid in reducing blood pressure.
Furthermore, like many forms of exercise, Pilates workouts also aid in lowering the body’s LDL “bad” cholesterol levels.
From the above article, it is evident that Pilates workouts are a great way to stay healthy and fit, manage your mental and emotional health, as well as obtain your dream body all at a pocket-friendly cost. Regardless of your age, gender, and physical health status, you can get all the benefits of pilates leg workouts. Now that you are equipped with all this knowledge, why don’t you get started on a pilates workout plan today?
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity”. John F. Kennedy
