Developed during World War I as a exercise method for immobilized patients, according to Nemours, pilates has become a mainstream workout that conditions the body while building flexibility, strength, endurance and coordination. Joseph Pilates, for whom the routine is named, developed a variety of mat exercise that focus on the torso. To complete a pilates routine, all you need is a floor mat and proper form, as the exercises use your body weight as resistance.
Back muscles
The swimming exercise work the muscles of the back, as well as the butt and thighs. When practicing these moves, your back muscles should feel like they're being worked but not strained.rnrnLie flat on your stomach, stretching your arms in front of you. Squeeze your inner tights and heels together, with your feet turned out. Making sure to breathe, raise your upper back and head off the mat while lifting your right arm and left leg off the mat at the same time. Tighten your butt muscles and keep your pelvis pressed down to the floor. Lower your leg and arm, raising the left arm and right leg as you do so. Switch back and forth between the sides as if you were swimming. Do this continuously for 24 beats, or six full breaths. Finish pushing yourself back to rest position, where your legs are folded underneath you, sitting on your heels, your forehead on the mat and arms stretched in front of you. You might know this position by its yoga name, child's pose.
Abs
The rollback and toe tap both work your abdomen muscles. To do the rollback, sit on the floor with your knees bent and feet on the floor in front of you. Keeping your shoulders back, extend your arms in front of you. Tighten your abs and lean backward, rounding your spin and holding your chin to your chest. Stop about two-thirds of the way to the floor and exhale as your return to the starting position. As you strengthen your muscles, you should be able to get closer to the floor. rnrnTo do the toe tap, lie on your back on the mat and put your fingers behind your ears. Lift your legs with your knees bent above your hips with your lower legs parallel to the flower. Press your lower back to the mat and lift your shoulder off the floor in a crunching motion. Pointing your toes down, lower your right foot as far as you can to the mat without releasing your back off the floor. Return to the starting pose and repeat with the leg leg.
Full body
Work out your entire body with the multi-part exercise, the saw. There are two parts to this exercise. Sit on the mat with your feet feet shoulder-width apart in front of you. Press your thighs into the mat and flex your toes toward your body. Stretch your arms straight out to the sides. Inhale deeply, then during the exhale, twist your body to the side so one arm is pointing straight in front of you. Inhale again and return to facing forward. Repeat with the other side. rnrnFor the second part, keep your arms stretched out and your toes in front of you. Exhale and twist, but this time, attempt to grab your left toes with your right hand. Inhale and return to the starting position, then repeat on the other side.
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