Pilates exercises improve core strength, posture and flexibility. This fitness system was originally designed for dancers, but Pilates DVDs and classes today are popular choices for everyone looking for a stronger and more toned body. A few Pilates exercises can give you a full-body workout using machines designed for this purpose or with nothing other than a simple mat.
Equipment
While Pilates exercises originated on the mat, Joseph Pilates developed several pieces of exercise equipment. The Universal Reformer is the most commonplace of these today, and it features a horizontal surface and springs to work the core, arms and legs. Modern variations on the Reformer incorporate various pieces of Pilates equipment into one, allowing versatility. Many Pilates classes and DVDs today rely solely on a mat or use a large, inflated stability ball to add a challenge to Pilates workouts.
The Hundred
Most Pilates classes and Pilates routines at home focus on mat exercises. The Pilates Hundred works your abdominal muscles, arms and inner thighs. It can boost your energy and circulation, according to Gaiam.com. Lie on your back on a mat, with your legs raised and extended and arms at your sides, palms down. Raise your neck and shoulders off the ground, then lift your arms, keeping them parallel to the floor. Pump your arms up and down for a count of 100 or 10 breaths, recommends Fitness magazine.
Leg Stretches
Single and double leg stretches work abdominals, obliques and inner thighs. These exercises can tone your core muscles, stretch the backs of your legs and improve coordination. Lie on your back on the mat, with your knees pulled toward your chest. Raise your neck and shoulders off of the mat. Extend both legs for a double leg stretch, raising your arms upward as you do so. Hug your knees to your chest and repeat. Begin a single leg stretch in the same way, extending legs one at a time, alternating legs. Move slowly through these exercises and do five to 10 repetitions per side, recommends Fitness magazine.
Rolling Like a Ball
Work your abdominal muscles and massage your spine by rolling like a ball. While many Pilates exercises feel like hard work, this one can provide a relaxing ending to any workout. Sit near the front of your mat with legs hip-width apart. Grasp your ankles with your hands and round your back. Roll back on your pelvis until your shoulder blades reach the mat, then roll up. Repeat six to 10 times.
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