Pilates is a popular way to strengthen your core, improve flexibility and practice conscious breath. Women's Health Magazine explains that you will want to engage your inner abs, which support the muscles in your back, and lift and lengthen your upper body while performing Pilates movement. Do one to three sets of each exercise and eight to 12 repetitions, depending on level and experience.
Double Leg Stretch
Lie face up and draw your knees into the chest. Then tighten your abs and lift head and shoulders off mat. Place your hands on your lower shins. With an inhale, reach your arms back and overhead as you extend your legs at a 45-degree angle to the floor. Then exhale, sweep the arms out to your sides and bend your knees. Return your hands to starting position to complete one repetition. Repeat as recommended.
Criss Cross
Easy Vigour lists this exercise as one of the best full-body Pilates exercises. Lie on your back and stack your hands under your head. Concentrate on keeping your elbows wide. Then bend one knee to your chest and keep the other leg long. With your inhale, bring your shoulder up to the opposite knee, look back and hold. As you exhale, stay lifted and switch to the other side to complete one repetition.
Pilates X
To strengthen your low back and open your spine, Women's Health says to begin by lying on your stomach with your arms and legs extended. You will form an X shape. Tighten your abs and relax your shoulders. Then inhale and lift your arms and legs off the floor. Make sure your legs go no higher than your arms. With an exhale, bend your elbows toward your waist and pull your legs together to complete one repetition.
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