Pilates is a type of exercise created by Joseph Pilates in the early 1900s. This exercise program is designed to work the body's core flexibility and strength, according to Balanced Body. Just about anyone of any age can enjoy the low-impact benefits of many Pilates exercises, while improving stability, posture, endurance and range of motion. Some of the most basic Pilates exercises are also easy to do, regardless of current weight or physical condition, offering an effective approach to a lifestyle that incorporates daily exercise for optimal health and wellness.
The 100
The Pilates 100 is one of the most basic exercises, and it is easy to do. Start by lying on your back on the floor, suggests Kids Health. Pull your knees into your chest, and grab onto your shins for a moment. Now, either lower your feet to the floor, keeping your knees bent, or lift your legs upward, over your hips so that your legs are at a 90-degree angle to the floor. Exhale and lift your head and shoulders off the floor, and extend the arms straight down by your hips, about 4 inches off the floor. Keep your abdominals pulled in toward your spine throughout the exercise.
Holding your head and shoulders off the floor, pump your hands up and down in a small range of motion while inhaling for five pumps and then exhaling for five pumps. Do this until you reach 100, and then relax.
Single Leg Circles
Work the thighs, buttocks, and upper and lower abdominal muscles by performing single leg circles. Start by lying on your back on the floor, suggests Fitness Magazine. Arms should be by your side with the palms pressed into the floor. Point your toes, and then, keeping your right leg and foot on the floor, lift your left leg as high as you can. Your goal will be to lift your leg over your hip, but until then, just lift it as high as you can. Sucking your abs inward toward your spine, start circling your left leg in a counterclockwise motion, toes pointed toward the ceiling.
The circle doesn't have to be large, but if you're strong enough, try to sweep your leg up, around, down near the floor and then upward to complete the circle. Concentrate on keeping both your hips and buttocks on the floor. Try circling the leg five times counterclockwise and then five times clockwise. Lower the leg and repeat on the other side.
One-Leg Kick
Work your lower abdominal muscles and the thighs and hamstrings by performing the one-leg kick, also known as the butt kick. Lie on the floor on your stomach, elbows bent and weight distributed between hipbones and elbows. Legs should be together, toes pointed, according to Easy Vigour. Pull your lower abs inward toward your spine. Now, bending your right knee, bring your right heel toward the buttocks, trying to tap the buttock four or five times. Lower your right leg and repeat with your left leg.
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