Pilates exercises range from using Pilates machines to doing traditional Pilates on a mat. However, you can sit on the floor or your Pilates mat and exercise to increase strength and flexibility throughout your body. Pilates exercises work your core, but they also address other areas in your legs and upper body.
Seated Spine Stretch
The seated spine stretch elongates the muscles of the lower back, upper back, hamstrings and calves. The seated spine stretch is gentle and doesn't necessarily need to involve a lot of movement to work. To perform the stretch exercise, sit on the floor and extend your legs straight. Place your hands behind your head with your elbows bent. Sit up straight, then round your upper back and bring your head and shoulders toward your legs. Keep your lower back flat and your abs tight.
Lateral Spine Stretch
The lateral spine stretch is another seated Pilates exercise that stretches parts of your upper and lower body. The areas stretched include the hamstrings, groin, spine and the sides of your torso. Sit up straight on the floor and extend your left leg at a 45-degree angle from your body on the floor. Bend your right knee and place it in front of you on the floor. Put your right hand on the back of your head with your elbow bent. Bend your torso sideways to the left and reach for your left foot with your left arm. Keep your shoulders and head facing forward. You will feel this in the right side of your torso, your right groin and your left hamstring. Repeat on the other side.
The Saw
The saw exercise strengthens the muscles of your core. You must keep your spine straight for it to work properly. Begin sitting on the floor with your legs straight in front of you. Lift your arms to your sides until they are in line with your shoulders. Lean forward from the waist and twist your body to the left. Extend your right hand past your left foot. Repeat to the other side.
The Rope Raise
The rope raise exercise works the muscles of your chest, shoulders, rotator cuffs and back. You can perform a rope raise seated or standing using a rope, towel, scarf or yoga strap. Begin seated and hold a rope with your hands positioned shoulder-width apart. Hold the rope above your knees with your arms straight and your palms facing toward the floor. Pinch your shoulder blades together and keep the shoulders pulled back to work your upper back throughout the exercise. Raise your arms above your head. Bring the rope to touch your forehead. Reach your arms back over your head and stretch as far up as you can. Bring the rope back to the starting position.
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