Joseph Pilates invented this method of training to enhance your mind-body connection while strengthening and tightening your core muscles using precise execution of the exercises. With regular Pilates training, fitness enthusiasts have enjoyed many benefits, such as improved posture, coordination, flexibility, strength and endurance by lengthening the muscles without adding additional bulk. According to Fitness Magazine, Pilates training can effectively work your abdominal muscles 70 percent more than with a traditional crunch. Adding cardio, by taking your Pilates exercises off the mat, can get you burning about 17 percent more calories than traditional mat-based moves.
Standing Hundred
The standing hundred is a unique approach to the classic Pilates move. This exercise tightens the rectus abdominis, transverse abdominis, obliques and deep pelvic floor. To perform the exercise, begin by standing with your feet approximately hip-width apart and your arms extended by your sides. Relax your neck and stabilize your shoulders by sliding them down, away from your ears. Tighten your abdominals and begin to move your arms at the shoulder joint, emphasizing the downward movement. Exhale for five counts and then inhale for five counts, repeating for a total of 100 counts.
Rolling Like a Ball
Rolling like a ball is an effective, fun exercise that tightens the rectus abdominis, transverse abdominis, obliques and deep pelvic floor. To perform this exercise, begin seated on a mat with your knees bent and feet flat on the floor. Lift your feet off the floor as you wrap your arms around you lower legs. Balancing just behind the pelvic bones, curve your spine and relax your arms and legs. Inhale as you roll back to the shoulder blades, stopping at the shoulder blades to avoid putting too much pressure on your head and neck. Exhale and roll back up, maintaining that balanced position.
The Roll Up
In the roll up, execution with good form is the key to tightening your rectus abdominis, obliques, transverse abdominis and deep pelvic floor. To perform this exercise, begin lying on your mat face up. Extend your arms over your head while keeping your abdominals tight and your rib cage in place. Extend your legs while squeezing your inner thighs together and reach your heels away from the center of your body to anchor your legs to the mat. Inhale the arms up to the ceiling while sliding your shoulders down away from your ears and begin to "peel" up off the mat one vertebrae at a time until your shoulders are over your hips. Exhale as you slowly return to the mat, one vertebrae at a time, back to starting position.
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