Pilates mat exercises offer a low-impact method of toning and sculpting your body. Pilates was invented by Joseph Pilates several decades ago and is enjoyed by millions around the globe today. The focus of Pilates exercises is to strengthen the body's core, or trunk. This means working the abdominal and lower back area for greater stability, improved posture and to develop toned and strong muscles throughout the body. A number of Pilates exercises can be done on the floor; hence the name Pilates mat exercises. Pilates mat exercises can be done by beginners and experts with beneficial physical, mental and emotional results.
The 100
Perhaps the most basic of Pilates moves, this exercise is done laying down on the mat on your back, feet together and hands held at the sides, palm side down. Tuck in your abdomen and slightly raise the head and shoulders off the floor and rhythmically "bounce" the arms up and down 100 times. The arms should be kept straight and extended down toward the hips while performing these bounces or pumps. Inhale for five pumps and then exhale for five pumps until you've reached 100. For additional challenge to the abdominal core, lift your feet an inch or two off the floor while doing the exercise.
Spine Twist
Tone the abdomen and the muscles of the back and shoulders by performing a spinal twist exercise. Sit on your mat with your feet spread or keep them together, depending on your abdominal strength and coordination. Extend your arms out to the sides at shoulder height and sit tall, pulling in the abdomen. Keeping your feet and legs still, rotate your upper torso to the right and look over your right shoulder. You should feel a pull in the left side of your torso. Face front again, and then twist to your left. Repeat this exercise between 10 and 20 times.
The Swan
Exercise your abdominal muscles and your back and thighs by performing the swan pose. Lie on your stomach on your mat, keeping your legs and feet together. Place your hands level with your shoulders, elbows bent. Slowly press against the floor, lifting your head and shoulders from the floor. Your hip bones should be pressed into the mat. Hold in the abdominals and lift the chest off the floor. If you feel pain, stop. At the height of the position that you can manage, take several deep, cleansing breaths and then gently lower your upper torso back down the floor. Repeat this move five to 10 times.
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