Pilates exercises incorporate the mind-body connection while strengthening your abdominal muscles. The Mayo Clinic identifies the premise of pilates to be the execution of exercises based on the quality of movements, not the quantity of repetitions. These exercises are performed in a slow, controlled motion encouraging you to concentrate on your breathing patterns. Improvement of your posture and increased core strength are advantages to including a pilates program into your fitness routine.
Double Leg Stretch
This exercise targets your abdominals and lower body. Begin on your back you're your knees pulled towards your chest. Lift your shoulders and head off of the ground. Inhale, extend your arms over your head and extend legs away from your body. Exhale and return to the start. Relax your head on the ground to take the pressure off of your neck. In order to advance, extend your legs so that they are parallel to the floor. Complete eight to 10 repetitions.
The Hundred
This exercise incorporates abdominal strength along with breathing-pattern concentration. Relax on your back with your arms at your side, your head off of the floor and legs extended towards the ceiling. Inhale and pump your arms up and down for five counts. Exhale and repeat for another five counts. Continue this pattern a total of 10 times, which is equivalent to 100 arm pumps. To modify bend your knees and relax your head on the floor.
Seated Spine Twist
The twisting motion provided in this exercise targets your obliques. Start in a seated position with your legs extended hip width apart. Relax your shoulders and extend your chest. Lift your arms towards your sides at shoulder height. Exhale and twist towards your left side. Hold for 1 to 2 seconds. Inhale returning to the start and repeat to the right side. Your arms will remain parallel to the floor throughout this entire exercise. Complete eight to 10 repetitions to each side.
The Roll-Up
To perform this exercise, begin in a seated position with your shoulders relaxed, arms extended from your chest and legs extended hip width apart. Contract your core by pulling your navel towards your spine. Exhale and slowly lower yourself vertebrae by vertebrae until you are resting on the ground. Inhale and reverse this movement to return to the start position. If you experience tightness in your hips or lower back, bend your knees to complete this exercise. Yogawiz.com recommends completing five to t10 repetitions.
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