Pilates exercises can strengthen your core, enhance coordination and stability and promote flexibility. According to the American Council on Exercise, beginning Pilates moves don't appear to increase heart rate enough to be considered cardiovascular, but they rival the crunch for core strength benefits.
The Single-Leg Circle
Lie flat on your back with your arms at your sides and your legs extended fully. Engage your abs so that your hips and back stay affixed to the mat, and lift your right leg, pointing your toe toward the ceiling. Keep your leg straight and move your right leg in a large circle, tracing the pattern with your toes, initiating the movement from your hip. Keep your abs engaged to prevent your left hip from lifting off the mat. Continue tracing five to 10 circles before returning your right leg to the ground and repeating the movement with your left leg.
The Roll Down
Sit upright on your mat, your knees bent and feet flat on the floor. Place your hands on the back of your thighs and tighten your abs. To begin the movement, scoop your abs in and start rolling your back toward the floor starting at the hips and rolling down until your body is halfway to the ground. Reverse the movement and roll back up to your upright position, concentrating on tightening your abs throughout the movement and refraining from pulling yourself up with your arms. Repeat 10 to 12 times.
Rolling Like A Ball
Sit on your mat with your feet slightly separated and your torso upright. Grab the front of your shins with your hands, and carefully lift your feet off the floor, allowing the weight to shift slightly backward so that you are balancing on your tailbone. Tighten the core muscles of your abs, back and hips, and allow your body to tip backward until you roll toward the floor. When your shoulder blades touch the floor, change the momentum of your body, concentrating on your core, and roll yourself back up to a balanced position on your tailbone. Continue rolling 10 times.
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