Pilates Sample Exercises

Joseph Pilates' exercise system is "designed to stretch, strengthen and balance the body...with systematic practice of specific exercises coupled with focused breathing patterns," according to the website for the Pilates Method Alliance, a nonprofit organization dedicated to Pilates education, practice and instructor training. Pilates focuses on breathing and strengthening the muscles of your core. Posture, balance and flexibility also are emphasized.

The Hundred

The hundred was designed to work the abdominals, lower back, legs and arms all at once. It's named for the number of breaths you take during the exercise. Lie on your back with your feet planted and your knees bent. Extend your arms along your torso. Lift your legs straight toward the sky and also lift your head, neck and shoulders. Bring your legs to a 45-degree angle and lift your hands off the mat. Keeping your legs straight, your upper body lifted and your arms extended, pulse your hands up and down as you inhale for five counts, then exhale for five counts. Your hands should be moving quickly but with control as you continue this five-count breathing until you have totaled 100 counts. According to the textbook "Essentials of Anatomy and Physiology," the lower back and abs are responsible for keeping balance and posture and helping you have a strong torso.

Inner Thigh Raise

Isolating different muscle groups is a main element of Pilates. Though almost every exercise is designed to engage the core, other exercises add in more work for secondary muscles. Inner thigh raises work the legs and core. Lie on your right side, either propping yourself on your elbow to cradle your head in your hands, or completely extend your arm and rest your head against your shoulder. Lift your right leg about 6 inches. Engaging your left inner thigh, lift your left foot to meet your right foot. Keep your right leg raised as you continually lift and lower your left leg before switching to your left side and working your right inner thigh. The inner thighs are responsible for stabilizing the pelvic and groin muscles as you walk, run or perform other activities.

Single Leg Bridge Rotations

Single leg bridge rotations strengthen and tone the legs, core and buttocks. Lie on your back, feet planted and knees bent. Lift your pelvis and hips, keeping your spine straight and your arms extended on the floor next to your torso, palms facing the ground. Holding in your bridge position, lift your right leg straight to the sky and begin making clockwise circles in the air with your right foot. Switch to counterclockwise circles before lowering your right leg. Lift your left leg, staying in bridge pose, and circle clockwise, then counterclockwise with the left foot.