Pilates is a popular form of exercise that can help to increase your flexibility and strengthen and tone your entire body. According to Teens Health, Pilates can increase your circulation and improve muscle tone without adding bulk, making it a popular choice for women who are worried about "bulking up" with traditional muscle-building exercises such as weightlifting. There are many types of Pilates mat exercises. Some of the most basic and common are breathing exercises, the hundred and arm circles. To perform Pilates mat exercises at home, use an exercise mat or another type of suitable padding that will support your body but not allow it to sink in deeply.
Breathing
Breathing exercises are integral to Pilates mat work. The breathing that is used in Pilates is similar to that used in yoga, with more of a focus on abdominal work. According to author Jennifer Pohlman in her book, "More Simply Pilates," breath work is typically done at the beginning of your workout while lying on your back. You breathe normally, with a slight accent on the exhale. The focus in Pilates breath work, as in most Pilates exercises, is concentrating on activating your abdominal muscles. You draw the muscles of your pelvic floor up and in while pressing your lower abdominal muscles to the spine, according to Pohlman.
The Hundred
The hundred is one of the classic examples of Pilates mat exercises. The hundred helps to build core strength and is usually used in the warm-up section of your workout, as it helps to warm up your lungs and entire body. In the hundred, you lay on your back and lift your legs and arms in a tabletop position, curling your abdomen in a manner similar to that used when performing crunches. Hold this position and pump your arms up and down by your sides, moving them about 5 inches in either direction, according to author Karon Karter in her book, "The Complete Idiot's Guide to the Pilates Method." Inhale for a count of five arm pumps and then exhale for a count of five arm pumps. The hundred has numerous modifications and can also be performed standing up.
Arm Circles
Arm circles are another common Pilates mat exercise. Doing this exercise helps to activate and build strength and endurance in your arm, shoulder and chest muscles. Lay on your back and raise your arms over your head as you inhale. On the exhale, face your palms towards the ceiling and draw your arms back toward your sides in a big circular movement, according to author Pohlman. It is important to remember not to round your shoulders in this exercise. Perform arm circles for a maximum of five repetitions, then perform the circles in the opposite direction.
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