Simple Pilates Exercises

The exercise system known as Pilates is based on a program developed in the 1920s by Joseph Pilates of Germany. The exercises focus on the muscles of the abdominals, back and hips, using principles of precision, control and lengthening. Pilates helps you develop flexibility, deep abdominal strength, better back health and improved posture, reports the American Council on Exercise. While specific machines and props may be used for specialized classes, simple Pilates exercises using only a mat are effective if done correctly.

Double Leg Stretch

In a study reported on the IDEA Health and Fitness Association website, Michele Olson, Ph.D., reports that the double leg stretch exercise trains the rectus abdominus--the front wall of the stomach--as effectively as a traditional gym crunch and targets the obliques, located at the sides of the stomach--at a rate of 103 percent better.
To do the move, lie on your back and curl your head off the mat with your chin toward your chest. Bend your knees and point your toes toward the floor. Place your hands at the outside of your shins, and as you exhale, extend legs as one unit to a 45-degree angle. Simultaneously reach your arms long, past your ears.
Exhale and circle your arms back alongside your body and rebend the knees as in the starting position. Complete 5 to 10 total repetitions. If your neck fatigues, try placing a support under the upper back while still emphasizing your abdominal contraction.

Spine Twist

The spine twist helps develop spinal mobility and flexibility, writes Pilates instructor Brooke Siler in "The Pilates Body." To do this simple exercise, sit on the floor and extend your legs in front of you. Flex your toes and reach your arms out to the sides as if you were trying to touch the walls of the room. Inhale and make your waist as skinny as possible.
Engage your abdominals and twist at your waist, keeping your hips square to the front of the room and your arms still reaching out to the sides. Inhale and return to the start position. Repeat on the other side and continue 8 to 10 times.

Roll-Ups

Roll-ups are one of the fundamental Pilates exercises that engage all the muscles of the core. Roll-Ups are simple, but require a good deal of concentration and power to execute.
Begin by lying on your back with your knees bent and feet pressed into the floor. Reach your arms above your chest toward the ceiling. Inhale and curl your head, neck and shoulders off the floor. Exhale and continue to roll up one vertebra at a time until you are seated upright. Inhale and create a letter "C" with your spine and then exhale to roll downwards.
Contract your abs throughout the exercise to prevent jerking or kicking your legs to facilitate the move. After you have mastered the bent knee version, try the roll-up with extended legs.