Training with a star: Sharon Stone's anti-age pilates

Very soon, the star of "Basic Instinct" will be 58 years old. But this does not prevent Sharon Stone from looking great and wearing tight dresses and mini skirts without hesitation. Are you dreaming the same thing? Pay attention to a set of exercises anti-age-Pilates, which is regularly engaged in the actress.

Sharon Stone Meal Plan

Of course, training is not everything. For many years, the actress adheres to fractional feeding on her own system. “A minimum of carbohydrates and fats, a maximum of vegetables, fruits, an emphasis on protein foods,” Sharon Stone reveals his nutrition principles in an interview. - It is also important to control the volume of servings. Due to this, you do not gain weight and save muscle mass. And the most important muscle of the body, the heart, will also be healthy. ”

The basis of the diet of Sharon: sea fish, lean meat (about 4 times a week), low-fat dairy products, fiber-rich vegetables and fruits, plenty of water and herbal teas. Salt actress tries to use at a minimum. The same applies to fast carbohydrates - from sweets the star allows himself only occasionally dark chocolate. Such an approach to nutrition, the actress argues and concern for the health and beauty of the skin.

Sharon Stone Training Plan

For her ideal forms, Sharon Stone thanks genetics and admits in an interview that she has never had weight problems. “However, I train really a lot, simply because I like physical exertion,” says the actress.

And not cunning: there was a time when Sharon Stone combined martial arts classes with strength training, daily runs and stretching. This continued until the fall of 2001, when the actress was hospitalized with a stroke right from the gym.

After a period of recovery, the actress has adjusted her training program: now she combines strength lessons with yoga and STOTT-Pilates. This is one of the patented techniques, a distinctive feature of which is the preservation of the natural curves of the spine during exercise (in the classical version of the discipline, the lower back is usually “flattened” by twisting the pelvis).

Sharon admits that she chose Pilates classes, including because of its anti-age effect. What is its essence?

“With age, our internal organs gradually descend, the muscles lining the pelvic floor weaken,” says Tatyana Borzenkova, instructor of group programs, personal trainer of the club “Planet Fitness - Personal Training Studio” and the author of the complex, which we will show you today. - Classes of any kind of Pilates strengthen the muscles of the pelvic floor and with regular workouts make more clear the contours of the body. A typical Pilates twisting improves the condition of the spine and posture. What is also very important, Pilates classes teach the body to maintain the correct, physiological position of the spine, not only in training, but also in everyday life. ”

Pilates exercises also have a positive effect on the state of all body tissues. "The elasticity of tissues is deteriorating under the influence of many factors, the main of which are muscle clamps and ptosis (sagging of tissues)," Tatyana Mardenskaya, general practitioner, osteopath, aesthetic medicine physician Osteo Poly Clinic. - Any emotional tension is realized through an absolutely real muscle clamp that can change our posture and breathing pattern: the more “clamped” a person is, the more superficially he breathes, the worse fluid circulates through his body (blood and lymph). With ptosis, the situation is somewhat different: if we imagine our body as a flowing substance, then with age the body tissues “flow down” under the action of gravity, and if they are not toned, then this process will progress. How does over-tension of muscles “get on” in one body with ptosis? Very simple: overstressed muscles take on an overload, freeing another part of the muscles. And unused muscles, which have nothing to do, “turn off” - they are the ones who are prone to ptosis. In order to achieve a rejuvenating effect, it is necessary to harmonize the structure of the body, relieving tension and starting the work of dormant muscles. This will help the combination of osteopathic aesthetic procedures for the face and body and balanced load. " Pilates helps to get rid of non-physiological movement patterns, reduce emotional stress and evenly distribute the load in the body.

STOTT-Pilates classes are suitable for both beginners and those who have already attended classes in other disciplines. You can start mastering it with this basic complex. “It contains several preparatory exercises that allow you to feel the muscles of the center, and one breathing. Having mastered the correct breathing technique, try to observe it throughout the workout, ”recommends Tatyana Borzenkova.

Anti-age-Pilates: how to build a lesson

* Do a slow pace, focus on muscle work and breathing.

* Perform exercises consistently.

* Do 3-4 times a week.

For the development of the complex you need only a mat and a brick for yoga (or a voluminous book).

Preparatory exercise number 1

Lie on your back, bend your knees and place your feet near the pelvis. Place your palms on the lower ribs. Pull up the abdomen to the spine, do not hold your breath. Imagine that in the area of ​​the navel you have a load and under its weight the stomach itself goes down. The waist should touch the floor. Try to keep this feeling when doing all the exercises. Pay attention to breathing: only the lungs should be involved in inhalation and exhalation, and not the lower abdomen. Repeat exercise 3-5 times.

Preparatory exercise number 2

Lie on your back, bend your knees and put your feet on the floor at a comfortable distance from the buttocks. Place your feet on the width of the pelvis. Pull your arms along the body. While inhaling, lift the shoulder blades from the floor, pressing the stomach into the lower back and tightly pressing the middle and lower back to the floor. Raise your hands above the floor. Chin pull to the chest. Then smoothly return to the starting position. Execute 3-5 repetitions exercises.

Breathing exercise

Get on your knees, then lower your buttocks onto your heels. Place your palms on the lower edges. Straighten your back, tighten your belly. With a slow inhale, expand the chest (palms apart), with a slow exhalation, narrow it (palms tend to each other). Breathe so for 2-3 minutesmastering the technique. Then breathe in this pattern throughout the lesson.

Shoulder bridge

Lie on your back, bend your knees, put your feet close to the pelvis, straighten your knees, press your lower back to the floor. With a breath, begin to slowly twist the pelvis forward and raise it vertebra behind the vertebra above the floor. Do this until you reach the mat with paddles, neck and neck. Then, also gently lower the body on the floor, placing the vertebra behind the vertebra on the mat. Execute 3-5 repetitions.

Twisting

Sit on the floor, place a brick for yoga (or a book) under the basin. Bend your legs slightly at the knees, stretch your arms forward, retract your stomach. Inhale and straighten your back well, press your chin to your chest. With the exhalation, gently tilt the body back, directing vertebra behind the vertebra toward the floor. Balance with outstretched arms. Then, while inhaling, smoothly return to the starting position, after which you lean the body slightly forward, keeping the lower back flat and your back straight. Pay attention to the position of the spine: belly push it back and pull it forward with the crown of the head. Return to the original position and repeat the exercise. 3-5 times.

Foot rotation

Lying on your back, press firmly to the floor of the scapula and pelvis, leave the lower back in a neutral position (retaining the natural curve). Pull your right leg up perpendicular to the floor. As you inhale, smoothly draw a large circle in the air with your toe. Ensure that the body is still on the floor. Return to the starting position and execute 10-12 such movements on each leg.

Traction one leg

Lying on the floor, lift the blades above the mat and the legs bent at the knees (the legs are parallel to the floor). Press the pelvis to the mat, direct the chin to the chest, place the palms just above the knees, and pull in the stomach. With the exhale, straighten the left leg, lowering it to an angle at which the back is firmly pressed to the floor. Pull the leg from the hip joint, feel the work of the muscles of the center. Elbows to the sides. While inhaling, change the position of the legs. Execute 5-10 repetitions exercises for each leg.

"Table"

Stand on all fours, place your palms under your shoulders. Pull up the abdomen to the spine, keep the lower back in a neutral position (do not bend it and do not round it). While inhaling, gently stretch your right arm forward and back your right leg up to the parallel with the floor. On the exhale, return to the starting position and repeat the movement in the other direction. Execute 5-7 repetitions Exercises in every direction.

Try STOTT Pilates 3-4 times a week and after 6-8 weeks you will be able to notice how your posture has changed and how your muscles feel.

Do you want to do pilates online?

Watch video tutorials with Michael King, personal trainer for Tina Turner, Madonna and Janet Jackson.