Pilates exercises performed on a mat can be done anywhere as long as you have your mat or a soft surface. Pilates exercises work your core and other muscles of your body, such as your arms, chest, back, legs and shoulders.
Leg Circles
Leg circles or a one-leg circle is a classic Pilates mat exercise. The leg circles work the muscles of the abs, obliques, hips, legs and back. This exercise is performed lying on your back and circling one leg at a time in the air. Lie down and place your hands at your sides with your palms turned toward the floor. Bring your legs together and point your toes. Squeeze your abs. Then, lift your left leg until it is perpendicular to the floor. Trace small circles first in one direction and then the other. Your upper body should stay relaxed on the ground. Lower your left leg and repeat on the right.
The Push-Up
The Pilates push-up involves a series of movements that works your abs, chest, shoulders and arms. The exercise begins and ends standing on your mat, but a tricep push-up is done in between. Stand up straight at the bottom of your mat. Bend over and reach for your ankles by slowly curling your back down one vertebra at a time. Then, walk your hands forward with your hips lifted so your body makes an upside down "V." Continue to walk your hands to the top of the mat and drop your hips in a controlled fashion until your body makes a flat line. Do a tricep push-up next by squeezing your elbows into your sides and bending them to lower your body toward the floor. Press your arms back up straight and reverse the movement until you are once again standing tall.
The Side Kick
The side kick is a lower body mat exercise that is performed lying sideways on a mat. The muscles worked include the glutes, hips, legs, obliques and abs. Lie on your right side and extend both legs straight with your left leg on top of your right. Position your feet slightly in front of your body so your legs make a slight angle forward. Place both hands behind your head so you are propped up on your right forearm. Raise your left leg an inch into the air and, keeping it straight, swing it behind you as far as you can without your torso moving. Next, kick forward until it is perpendicular to your body. Repeat on the other side.
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