Pilates is a great way to strengthen your core muscles and your spine. It helps tone and tightens all the muscle groups using the body's natural resistance. The program focuses on mental health as well as physical health in order to completely exercise the body. For beginners, there are several simple moves which will help teach the basic principles of Pilates while still providing a good workout
Spine Stretch Forward
This exercise is designed to work your spine and abdominal muscles. To start, sit on the floor and spread your legs about shoulder length apart. While inhaling, extend your arms forward and bring your ab muscles into your spine. Roll down, beginning with your head, until you have made a "C" with your spine. Exhale and keep this position for a few seconds. Inhale again and push the top half of your body forward. Finally, roll the body up back to your starting position. Repeat this exercise three to five times.
The Hundred
This one will require you to again be on the floor, but lying down instead of sitting. Make sure your entire spine is on the ground and your arms are on your side against your body. Slowly bring your knees up to your chest and then extend your legs out so that your legs are perpendicular to your body. Then using only your ab muscles, bring your chin down to your chest and pull up to your legs. Hold this position for a breathing count of 100 in 5-second intervals (i.e., breath in for 5 seconds and out for 5 seconds, doing that repetition 20 times).
The Saw
Sitting straight, place your legs straight in front of you, shoulder length apart. Bring your arms up so they are perpendicular to your body at shoulder height. As you inhale, turn so that your hand reaches your opposite leg. Then as you exhale, stretch forward using your abdominal muscles until that hand touches your toes. Inhale while you bring your body back to the neutral position. Exhale and repeat on the other side of your body. Do this three to five times.
Single Straight Leg
Lying down again, bring your right leg up so it is at a 90-degree angle to the ground. Also extend your left leg out, just off the ground. As you inhale, stretch up and place your hands around your right calf. Bringing your head to your chest, gently pull your right leg toward your chest with two quick beats. Switch legs as you pull in your ab muscles and bring the left leg in twice. Repeat this ten times for each leg.
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