Traditional Pilates: from basic to intermediate

The method presents exercises to educate the body and mind in a joint work, developed by the German Joseph Pilates in the 1920s and is now one of the most popular exercises worldwide.

The practice can prepare you to perform exercises that provide stretching, strengthening and body awareness. Through techniques applied on the ground, with or without the use of auxiliary equipment, you can develop their full potential, improve the body balance and mind. As well as provide relaxation and realize posture importance for aesthetic and therapeutic results. The content is organized so anyone can practice carefully and consciously.

The practice of Pilates aims to:

• Encourage the activation of the deep abdominal muscles to minimize postural compensations;

• Show the importance of the abdominal muscles in posture;

• Recall to keep the neutral spine and discharge the weight;

• How to work the breath, activation and various exercises for the knowledge of the body.

Beyond those basic techniques you will know how to mobilize all joints of the body safely and effectively and understand the importance of the passive system protection, which are the ligaments and tendons. Practice exercises with greater emphasis on lower limbs, restore the balance of their musculature, show the functional importance of the lower limbs prioritize this work.

[details level="Begginer" workload="5h20" targetaudience="Beginners and intermediate people who have practiced or not the technique, in order to perform an immersion in its principles and quality of movements required in the exercises." prerequisites="Although there are no restrictions, we remember that pregnant women, cardiac people, hypertension, people with chronic injuries (or acute pain period) and individuals with labyrinthitis should consult with a physician before performing any exercise." objectives="Learn the basics of pilates and evolve in practice."] [credits] screenwriter: Bárbara Miranda
Teacher: Viviane Vales
Director: Ale Hope
Production: Filipe Lago
Camera: Cintia Pimentel
Director of photography and camera: Felipe Alex Ribeiro
Camera assistant and electrical: Cauê Grubber
Director of court: Felipe Arruda
Sound technician: Thiago Yamashita
Marketing: Lucas Lamas [/credits]

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Lessons plan
Details

Lessons plan

Class 1Knowing your own body and the method principles

In this class we’re going to introduce the concept of neutral spine and weight discharge on the sit bones. Powerhouse, axial elongation, and breathing: Pilates breath is deeper because it’s one of the most important points.

38:26 min

Class 2Learning how to center yourself with mat exercises

In this class, we’re going to talk about one of the most commented principles in Pilates: the stomach strengthening. We call Powerhouse, or Powerbox, a group of muscles located on the stomach and dorsal area. They’re important for the sustaining of the bones and movement stability.

38:27 min

Class 3Learning how to move the body joints

In this class you’ll perceive the gaps that the mobilizations provide to our bodies, besides presence a fluid sequence of movements. To move means hydrating the body joints and all our passive system, which are the ligaments and tendons. The mobilizations are important to strengthening, stretching and stimulating all our organs.

44:22 min

Class 4Strong legs - balance and good blood flow

In this class, we’re going to know a little more about the repertoire that involves a great effort of the legs: the Pilates method involves the integrate movement of the all body. In a Pilates class you can move in all directions stimulating all muscles. The objective will be to work the legs, perceiving its role in the balance maintenance and also in the support of the posture. Besides working this area of the body, you’re going to perceive that the body works as a whole.

45:16 min

Class 5Activating the powerhouse - efficient abs

In this class, we’re going to work the stomach muscles in an intense way, besides learning the function of the stomach muscles: stabilization, strength, support and the importance of the movement in three dimensions.

42:05 min

Class 6Strong arms and wrists for great body support

In this class, we’re going to see how to protect the joints through the strengthening and orientation of the poses, besides evidencing the natural instability and the incidence of problems.

37:55 min

Class 7Exploring the accessories

In this class, we’re going to see how to facilitate and challenge certain movements with a band, ball and a stick. We’ll see the classic and modern accessories and their functions.

45:16 min

Class 8Time to challenge the integrated movement of the whole body

In this class, we’re going to integrate all the principles learned so far, connecting body and mind through intermediary exercises. We’re also going to explore the maxim efficiency by reducing unnecessary efforts.

39:29 min

Class 9Gaining fluidity and harmony on the method

In this class, we’re going to do traditional exercises of the method with fluidity and movement harmony. Let’s understand what is fluidity and how it works in an individual way.

37:12 min

About the teacher

Viviane Valles

Pilates and Garuda instructor, Viviane Vales was approved by the Pilates Method Alliance in 2012 and currently participates in mentoring in the US, graduating as second-generation teacher. Coach of TcPilates, lectures and workshops in the area, in addition to writing the columns in Pilates Magazine and Pilates' Blog.