Pilates mat exercises are the main type of exercise that Joseph Pilates invented. Before the Reformer and Cadillac came along, Joseph Pilates came up with a series of exercises to keep the body fit and strong without machines. Mat Pilates strengthen the powerhouse muscles in the center of the body with the use of body weight as resistance. You can tone up your arms, chest and thighs with these exercise as well.
Standing Single Leg Circle
The standing leg circles improve your balance while toning your thighs and buttocks. The hamstrings and adductors on the back and inside of the thighs and the glutes are the primary muscles used for the standing single leg circle. To perform this exercise, stand up straight on your mat and reach both arms above your head. Face your palms toward each other, keeping your wrists in line with your shoulders. Shift your weight onto your left leg and raise your right leg into the air. Point your right toe and draw a large circle in the air with your right leg in both directions. Do not lean backward or forward; keep both hips level. Complete one set of the desired number or repetitions, then repeat with the left leg.
Tuck and Extend
The tuck and extend exercise strengthens your chest, arms and glutes. Your hips also stretch during the tuck and extend to increase flexibility. To perform a tuck and extend, assume plank position as if you were going to do a push-up. Lift your hips so that your back is flat. Keep your arms straight, but do not lock your elbows. Position your hands shoulder-width apart but under your face so that you can look between your hands without bending your neck. Bend your right knee and pull it toward your nose. Kick your right leg straight back and raise it as high as you can toward the ceiling without moving your pelvis. Place your right foot back on the floor. Repeat with your left leg.
Charlie's Angels Abs
The Charlie's Angels abs exercise won't get you a spot as one of Charlie's angels, but it will get you stronger hips, inner thighs, lower abs and triceps. To do this exercise, sit on your mat with your arms held straight in front of you. Interlace your fingers and point your index fingers forward like a gun. Lean back slightly with a straight spine. Raise your legs in the air with your knees bent to 120 degrees and your shins parallel to the floor. This is the starting position. Next lower your knees to the left and circle your knees counterclockwise and back up to the starting position. Lower your knees to the right and circle them clockwise.
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