You can get many of the benefits of a Pilates workout without paying the steep prices associated with it, according to certified Pilates instructor Saralyn Ward. While not going to a studio or mat class for Pilates sessions means that you lose the individualized program and the guidance of a trained professional helping you refine your form, you gain accessibility and affordability when you fit a free Pilates routine into your daily schedule.
The Hundred
The Easy Vigour online library of 75 Pilates exercises features directions for one of the most essential and common Pilates mat exercises, with three levels depending on your strength and experience with Pilates. Known as The Hundred, this exercise strengthens your core and emphasizes lateral breathing.
Lie on your back on a mat or blanket. Lift your legs straight up, or bend them at the knees to ease the workout. Press your lower back against the floor, contract your abdominal muscles and gently lift your neck, upper back and arms off the floor. Inhale for five counts and exhale for five counts while pumping your extended arms. Repeat this movement until you reach a count of 100.
Plie and Side Lift
According to "Fitness Magazine," you can burn away flab with a power Pilates routine that includes a plie that shifts to a side lift. Stand straight, with your feet slightly wider apart than your shoulders. Stretch your arms to either side of you. Turn your feet 45 degrees and bend into a classic plie, your legs forming a right angle with the floor. Straighten one leg and lift the other leg to the side, contracting your abdominal muscles to maintain balance. Return to your plie and extend the opposite leg. Repeat the cycle eight times.
Roll-Up
This rolling adaptation of an abdominal crunch activates and firms up abdominal muscles. Begin on a mat or blanket, lying on your back. Place your legs together with your toes pointed. Extend your arms overhead with your palms facing up. Inhale, contracting your core muscles. Slowly roll up your body to sitting position, lifting one vertebra at a time from the floor. Exhale and slowly descend back to the floor. Repeat the cycle nine more times.
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