Pilates Toning Exercises

Joseph Pilates brought his unique method of exercise to the United States in the 1920s. Long practiced by dancers and those rehabilitating from injury, Pilates is now a mainstream in the fitness world. Pilates is a mind-body exercise that focuses on the muscles of the core. The American Council on Exercise lists flexibility, strength, pelvic stability, abdominal control and joint mobility among its many benefits. A general practice of Pilates exercises targets and tones the entire body.

The Abdomen

Pilates abdominal exercises are more effective than traditional crunches in toning and strengthening the muscles of the abdomen. In a study published by the Idea Health and Fitness Association in 2005, Michele Olson, PhD, tested the effects of Pilates exercises on calorie burn, cardiovascular fitness and core muscle activation. Using electromyography, she singled out five Pilates abdominal exercises which, on average, offered 191 percent more activation of the oblique muscles and 30 percent more activation of the rectus abdominus than the traditional crunch. A classic execution of the Pilates abs series includes the single leg stretch, double leg stretch, single straight leg stretch, double straight leg stretch and the criss cross.

Legs

According to Brooke Siler, author of "The Pilates Body," the side kick series tones the inner and outer thighs and increases hip joint mobility. Among these exercises are the front/back kick, the up/down lift, small leg circles, the side passé, inner-thigh lifts, the bicycle, Grande Ronde de Jambe and heel beets. All of these exercises require you to lie on your side with your back and shoulders aligned with the back edge of your mat. Place your legs slightly forward at a 45-degree angle. Your feet should turn out slightly at the hip and thigh to force the hips and buttocks to activate.

Arms

While the emphasis of many Pilates classes is on the abs, back and hips, Joseph Pilates did develop a standing arm series that may be performed with or without hand weights. These arm toning exercises require control as well as a strong mind-body connection. The zip up, which involves standing with your arms hanging in front of you and pulling them up through the center line of your body---bending the elbows out to the sides as you go---tones the tops of the shoulders. Shaving the head---performed in a standing position with the hands behind the head---requires you to bend and extend the elbows with control to work the triceps. To tone the muscles at the back of your shoulders and upper back, use the exercise known as the bug. From a stand, bend your knees deeply and hinge forward from the hips until your back is parallel to the floor. Let your arms hang straight down. Slowly lift your elbows up until they align with the shoulders---focusing on squeezing the shoulder blades together.