The Pilates exercise program was initially created in 1910 by Joseph Pilates. The program focuses on the entire body through a series of breathing exercises and short, repetitive movements to build endurance, flexibility and strength. Today, Pilates continues to be a popular means of toning muscles and developing good posture. Unlike many physical activities, minimal equipment is necessary: All you need to get started is a Pilates mat.
Prone Hold
A prone hold is a Pilates exercise that emphasizes the use of your abdominal muscles, according to Physio Advisor. Position yourself on your stomach. Prop yourself up on your elbows and toes. Your elbow and forearms should remain on your Pilates mat during this exercise. Your spine and pelvis should remain still. Use your pelvic floor muscles and your abdominal muscles to support the weight of your body. Breathe normally throughout the prone hold. Relax and repeat three times.
Heel Raise
Standing on your Pilates mat, place your feet hip-width apart. Leave your arms relaxed at your side as you look straight. Sl ahead. Slowly tighten your abdominal muscles and raise the heels of your feet off of the floor until all your weight rests on the balls of your feet. While raising your heels, extend your arms straight out until they are parallel to your Pilates mat. Hold this position for a couple of seconds. Lower your heels back to the ground and repeat 10 times.
Swimmer
Lie on your mat with your stomach on the ground and your arms extended in front of you. Raise your head. Your chin should be slightly off of the mat. As your hips and pelvis remain on the mat, raise your right arm and left knee. Both should remain straight as you raise them. You will feel a stretch in your abdomen. Raise your arm and leg four inches off the mat. Hold this pose for a count of two. Relax and switch to the opposite side. Complete one set of 10 repetitions for each side.
Cobra
Lie on your Pilates mat with your spine in a neutral position, according to Physio Advisor. Your hands should be pressed on the mat as if you were assuming a push-up position. Keep your elbows bent. Slowly arch your spine so that one vertebra is moving at a time, starting with your upper back. As you work your way to your lower back, you will feel stretching in your abdomen. The farther you go down your lower back, the straighter your elbows should become. Your back should be relaxed. Straighten your elbows as much as possible without causing yourself pain. As you slowly return to the starting position, reverse the process, working from your lower to upper back. Repeat one set of 10 repetitions of this exercise.
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