Pilates is an exercise method originally developed by Joseph Pilates, a German-born gymnast. Pilates first designed his system as a group of 34 exercises that were performed on mats to help rehabilitate veterans returning from World War I. These exercises focused on improving core muscle strength, flexibility and spinal alignment. The hundred, the criss cross and the roll up are among the most popular of Pilates' original 34 mat exercises.
The Hundred
One of the original Pilates exercises is called the hundred. This challenging exercise strengthens the abdominal muscles in your core. The EasyVigour website explains the proper position for this exercise: Lie down on your back with your arms at your sides, keep the lower vertebrae of your spine flat against the mat and tighten your abdominals. To start the hundred, lift your upper body and arms a few inches off the mat. Keeping your arms extended, beat them up and down, raising and lowering them a few inches. Each time you beat, inhale or exhale sharply and count your beats until you reach 100. Alternate five inhales in a row with five exhales and repeat.
The Criss Cross
The criss cross is also an original Pilates exercise. Working both your abdominal and leg muscles, the criss cross also begins by lying on a mat with your upper back lifted a few inches. Bend your elbows and put your hands behind your head. Extend your right leg and bend your left leg in towards your center. Twist your body so that your right elbow touches your left knee over the center of your torso. Exhale and switch, so that your left leg is extended, your right leg is bent and your left elbow touches it. MedicineNet.com suggests you repeat this exercise about 10 times to fully benefit from it.
The Role Up
Another one of the original Pilates exercises is the roll up. Practicing the roll up will strengthen your abdominals and restore the proper alignment to your spine. To perform this exercise, lie down with your back on your mat with your arms over your head on your mat. Tighten your abdominal muscles and raise your arms up without bending them. In one continual movement, move your arms towards your toes. As you continue to extend towards your toes, your upper body will naturally raise off the mat. Tuck your head and continue to move forward until you cannot go any farther. Then flex your feet and lower your arms over your toes. Hold this position, with your arms and head over your legs and then reverse to lower back down.
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