Pilates, an exercise method based on the work of Joseph Pilates, focuses on increasing flexibility while strengthening the body--particularly the core--and improving posture. Performing Pilates exercises slowly to maintain proper form and alignment is essential for an effective workout. According to Maia Appleby of yoga.com, Pilates moves are by far the best abdominal exercises. Where crunches work primarily the rectus abdominus, or the large "six pack" of muscles in the center of the abdomen, Pilates works the deeper abdominal muscles and the stabilizers that help to hold it all in place.
Scissors
Lying on your back, bring your knees toward your chest by rolling your hips up off the mat. Rest on your shoulders with your elbows directly under your hips, supporting the back of your pelvis with your hands. With the legs together, extend your hips and legs to form a straight line through your shoulders, hips, knees and ankles. Keeping your breathing steady and your pelvis stationary, scissor your legs open and pulse the legs twice, then switch legs. After completion, bring your legs together overhead and roll down with control.
The Teaser
Begin flat on your back with your legs straight out and arms extended over your head on the mat. Breathing out, lift your legs up together and raise both arms overhead until your fingers are pointing toward your toes. Breathing in, slowly roll back down to the starting position, feeling each vertebra touch the mat.
Single Straight Legged Stretch
Lying face up on the floor, extend your legs in the air with knees bent and rest your hands firmly on your knees. Breathing out, flex your upper body and extend both legs. While bringing one leg toward your torso, extend the other leg away from your torso and reach your hands towards your ankle while pulsing twice. Breathing in, switch legs while keeping your knees extended. Breathe out as you pulse twice.
Rolling Like a Ball
Sit up and pull your ankles in toward your buttocks, wrapping your hands around your ankles. Breathing out, lift your head toward your knees and lift your feet off the mat so that you are balancing on your tailbone. Breathing in, slowly roll backward until your shoulders touch the mat. Keep your stomach tight while you perform this exercise.
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