Mariko has been practicing ballet since she was a child, did rhythmic gymnastics and now becomes the queen of pilates thanks to the book The magic of pilates (Editorial Kitsune Books) who has written with her husband Tomoya, with which it has a channel on Youtube with more than 410,000 subscribers and six million views.
In his book The magic of pilates develops the complete program of a week of exercises, adapted for any type of person, from experts to women I have never done to achieve, naturally, strengthen the body and start losing weight.
This program proposes discover the benefits of complete pilates practice through different postures and breathing, keys to this practice, and with the aim of strengthening the specific areas of most concern for bodily well-being: the torso, thighs or arms.
Mariko, in one of the exercises she proposes.
The idea about the one that is based is the need to create a habit of stimulating the muscles with exercises and other activities to prevent mass loss. This reduces stiffness, risk and body temperature.
Mariko’s method is designed for your exercises for less than 10 minutes a day and focuses on each session on working a different part of the body, including the mind.
The Japanese expert included highlights the rejuvenating effect of this discipline: “By developing muscles with pilates, it secretes the hormone of growth, which has a rejuvenating effect “since, he insists, the effect of ten minutes of pilates is equivalent to an hour of aerobic exercise.
Advices
The mindset is important in this discipline, which is why Mariko advises focusing on “yes you can do it.” “Congratulations. Praise even the most trivial things. If we set very high goals, we are very easy. fall into negativity and think we don’t deserve praise. It’s also important to put aside expectations about how things should be, ”he recommends.
Another tip is do not compare yourself with anyone: “Comparing with others has its positive side and its negative side. On the one hand, you can make positive comparisons, but you should avoid falling into the negative ones, like thinking that you can’t do something that someone else does. If you constantly praise yourself, you will focus on your strengths and be encouraged to keep going. “
Before starting the exercise routine, it is necessary to focus on the “now”, in the present moment, leaving aside all worries for it to have effects on the mind as well.
Benefits
Among the benefits of the program includes toning the hips as the parts of the exercises focus on the work of the middle gluteus, which is at the top and is key to stylizing them. In addition to this muscle, the area will be toned and the buttocks will be lifted, making the springs look longer.
Other program routines they seek to achieve a beautiful belly and tone the abdomen. To achieve this, you need to work the rectus abdominis muscle, which is located in the front. As this muscle is quite extensive, it must be exercised in sections. It is necessary to pay attention to the part superior, taking advantage of the train superior of the body, until the zone of the abdomen, and the part inferior, raising and lowering the legs.
The lower abdomen area is one of the most difficult to work with as it tends to gain sagging with age. For this reason, many of the exercises in this routine focus on this area, in addition to with the transverse muscles.