Pilates exercises strengthen and lengthen the internal, core muscles of the abdomen and back. The focus of Pilates is to use body conditioning through stretching to improve flexibility and strengthen the back and spine. As opposed to fast-paced, aerobic workouts that increase the heart rate rapidly, Pilates exercises require control, precision, balance, slow breathing and concentration. Many Pilates exercises begin by lying flat in a face-up position. Use a floor mat for best results.
The Hundred
Because Pilates exercises focus on slow, controlled movements of the total body, begin by concentrating on breathing. The primary Pilates breathing exercise is the hundred. The hundred facilitates increased circulation, blood flow and the initial warm up. The instructors from Pilates Training at "Baby Boomers Fitness Solutions" recommend lying face up on a mat to begin the hundred. With knees together, raise both legs off the floor, bending at the knees at a 90-degree angle. Keep arms extended to the side, palms up, elbows straight and off the ground. Lift head slightly and inhale five, short consecutive breaths while pulsing the arms in unison with the breathing. Exhale five short, consecutive exhales. Repeat 10 times for 100 breaths.
Single Leg Circles
The powerhouse refers to core abdomen muscles, including below the naval and those that wrap around the torso, the hips, inner and outer thighs and the bottom. According to the article, "Pilates and the Powerhouse," by Joseph E. Muscolino and Simona Cipriani, powerhouse exercises correct the posture by strengthening, stretching and lengthening the spine. Exercises, such as single leg circles, build up the powerhouse. Begin lying face up on the mat, arms and palms face down on the floor close the body. Raise one leg to the ceiling and point the toe. Bend the other leg at the knee and place the foot of that leg flat on the floor. Pretend to draw small circles toward the ceiling using the pointed toe of the upraised leg. Repeat five times in the same direction while controlling breathing. Reverse the circles and draw in the opposite direction.
The Roll Up
The Pilates roll up exercise is similar to sit-ups, with basic modifications. According to Easy Vigour, you begin lying face up on the mat with knees flat and inner thighs together. Extend and stretch the arms overhead to ensure that the spine is flat on the mat. Point your the toes to the ceiling. Lift the arms towards the ceiling and then simultaneously bring them forward, while slowly lifting the spine away from the mat, one vertebra at a time. The goal is to rest your chin onto the flat knees, if possible. Exhale while lifting. Release and slowly return to the resting position on the mat. Repeat.
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