Pilates is a form of exercise that focuses on the core of the body, which includes the lower abdominal muscles and back muscles. These exercises improve posture and work to create a longer and leaner appearance. There are many different kinds of Pilates exercises that range in difficulty, however, if you wish to start using this exercise program, you may wish to consult with your doctor first for a thorough evaluation.
The Hundred
The Hundred is one of the first exercises you'll learn in a Pilates class. This exercise requires that you lay on a mat with your legs tucked into your chest and the shins parallel with the floor. Tighten your abdominals and pull your head forward while stretching your legs out at a 45-degree angle and your arms straight out at your sides. Pump your arms up and down while inhaling for a five count then exhaling for a five count. Repeat this ten times.
Leg Stretch
The leg stretch is a fairly simple exercise but does take some coordination. While lying on your back and your knees at your chest as with the Hundred, raise your head off the floor and place your arms straight above your head next to your ears. Lift your legs out to a 45-degree angle and hold. Then, circle your arms around and out to the sides before bringing your hands back to your shins as your knees return to your chest. Repeat this exercise ten times.
Leg Lift
To perform a leg lift, sit with your legs straight out in front of you and your hands on the ground. Your fingers should be pointed toward your body. Then, raise your hips off the ground and angle your body so that it forms a line. While in this raised position, lift your leg off the ground, keeping it straight. Lift it as high as you can then hold before lowering it back to the starting position. Repeat on both sides five times.
The Ball
While sitting on the floor, bend your knees and place your arms underneath each knee. Roll back to balance on your tailbone. This is your starting position. Tighten your abdominal muscles and tuck your chin into your chest before rolling back to your shoulders. Exhale while rolling back, then inhale when you roll back up. Once you reach the starting position, try to balance there for a few seconds. Repeat five times.
Chest Lift
To end your workout session with a good stretch, lie on your stomach. Your palms should be on the floor by your shoulders and your legs should be pressed together. While inhaling, lift your chest, head and shoulders off the ground. Keep your head facing forward and really feel the stretch in your abdomen. Slowly inhale and exhale while holding, then lower back to the ground, making sure your chest, then shoulders, then head touch the mat. Repeat this exercise three times.
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