Pilates has been one of the fastest growing fitness plans in the United States since 2000. Toning muscles and strengthening your core are two of its many benefits. Pilates started out as a form of rehabilitation and made its way into mainstream society in 2000, and with much praise. Several celebrities have endorsed this fitness regimen. Pilates uses equipment such as workout balls, bands and mats, along with specialty items such as the Reformer and Wunda Chair.
Pilates Basics
Step 1
Use a Pilates ball to help control balance and strengthen your core muscles. Lying with your back firmly against the ball you can lift your body up using your abdominal muscles for a basic crunch or sitting on the ball, roll forward, bending at the knees and then back up to a sitting position to perform squats.
Step 2
Perform exercises on a basic Pilates workout mat. Many of the Pilates exercises are performed on this flat surface. The mat is used for stretching, band exercises and core strengthening.
Step 3
Try the Pilates Reformer. The Reformer is a series of springs attached to a sliding board on a wooden or steel frame. Once lying or sitting on the sliding board, use your feet, legs, hands and arms to push off either end of the frame.
Step 4
Use the Pilates Chair or Wunda Chair. Standing, lie or sit on a pedal on the chair and press with your hands and arms, or feet and legs. This movement and resistance combination works your buttocks, back, and hips. It is also beneficial for strengthening and stretching muscles after injury.
Step 5
Buy other types of equipment, such as bands and rings, sometimes collectively called Pilates props. Lie or sit on the mat and hook the band around your feet or arms, hold the other end steady with your free hand. Fluidly move the legs or arm, whichever you are focusing on, in an up and down or circular motion.
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