Pilates, developed by German immigrant Joseph Pilates, was originally geared toward conditioning for dancers and injury rehabilitation. Now popularized in the mainstream fitness world, Pilates routines seek to harmonize the mind and body through precise exercise movements. Strengthen your core abdominal and back muscles while working the rest of your body with a few simple Pilates mat exercises.
Spine Stretch Forward
The spine stretch forward works your abdominal and back muscles. Sit on your mat with your feet extended in front of you, feet hip-width apart and toes pointed toward the ceiling. Extend your arms in front of your shoulders. As you exhale, reach toward your toes, lowering your head and rounding your back. Your hips and lower back should remain stationary as your head and shoulders curl forward. Hold the position for a full breath and return to an upright seated position as you inhale.
Crisscross
The crisscross targets your obliques, muscles that run on either side of your abdomen. Lie on your back with your legs extended, and your hands behind your head supporting your neck. Lift your legs, head and shoulders off the ground. Bring your right knee in toward your chest while simultaneously bringing your left elbow toward the right knee. Hold for a count of three, and switch sides, extending your right leg while pulling your left leg in toward your chest.
Leg Pull-Back
The leg pull-back works your abs, chest, hamstrings and glutes. Get into a push-up position with your hands beneath your shoulders and your abdominal muscles engaged. Your legs and back should form a straight line. Lift your right leg, toes pointed, 2 inches to 5 inches off the ground. Hold for a count of three before lowering the leg back to the mat. Repeat with your left leg.
Rolling Like a Ball
The rolling-like-a-ball exercise works your core abdominal muscles. Sit at the front of your mat with your knees bent and your feet hip-width apart. Reach around your legs to grasp both ankles with your hands. Tilt your head down as you round your upper back. Shift your weight backward into the starting position, balancing your body behind your pelvis. As you inhale, roll backward until your shoulder blades make contact with the mat. Exhale as you return to the starting position.
The Hundred
The hundred, one of the most popular Pilates moves, works your abs and inner thighs. Lie on your mat with your arms extended at your sides and your knees bent in toward your chest. Exhale as you extend your legs up to a 45-degree angle, lifting your head and arms off the floor. Quickly pump your arms up and down, breathing in or out every five pumps. Continue until you have pumped your arms 100 times.
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