According to the Pilates information and equipment site, Balanced Body, Joseph Pilates developed contrology in the early 1900s for detectives training with England's Scotland Yard. Pilates' exercises, many of which incorporated machines and props designed by him, evolved into modern day Pilates. Pilates enthusiasts still use exercise props, such as chairs, barrels and reformers, but there are many effective mat exercises you can do without equipment. The Mayo Clinic notes that Pilates is an effective, low-impact way to increase strength and flexibility.
Double Leg Stretch
Lie on your back with your knees in toward your chest and your shoulders off the floor, so you are curled up in a ball shape. Inhale as you stretch your legs and arms straight out, so they hover above the ground. Exhale to return to the starting position. Repeat up to 10 sets. Keep your lower back on the floor throughout the exercise.
Leg Pull Back/Front
To do the leg pull back, start in a seated position on a mat or towel. Place your hands on the floor beside you and straighten out your legs. Lift your hips and legs off the floor, so you are just on your hands and heels. Keep your legs straight. Raise each foot off the floor for three to five seconds. For leg pull front, flip over into a push-up starting position with your belly facing the floor. Raise each foot for three to five seconds.
Swimming
Lie on your stomach with your legs straight behind you and arms reaching out straight toward the wall in front of you. Lift your legs, arms and chest several inches off the floor. For a count of five, pulse your left arm and right leg with tiny movement, then switch to the right arm and left leg for a count of five. Keep your abdominals contracted. Reach your limbs out long to intensify the exercise.
Leg Lower
Lie on your back with your hands cupped around the back of your head. Lift your head and shoulders off the floor. Press your lower back into the floor as you lift your legs up straight, so they point to the ceiling. Inhale, then exhale to lower your legs to a hover above the floor. Inhale to raise them back to the starting position. Keep your legs together during the exercise. Put a slight bend in your knees and do not lower your legs as far if your lower back does not want to stay on the mat. Try up to 10 sets.
Pelvic Curl
Lie on your back with your heels a few inches from your gluteals. Make your feet and knees parallel, with your knees point to the ceiling. With your hands by your sides, inhale as you raise your hips off the floor. Exhale to roll your hips back to the floor. Repeat up to five times.
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