The Best Pilates Exercises

Pilates incorporates the principles of mind-body fitness for effective workouts which will strengthen your core muscles and improve your balance and coordination. Mind-body fitness uses breathing to guide you through an exercise. It encourages deep breathing which can better supply your muscles with oxygen. Joseph Pilates, creator of the exercise program, envisioned Pilates as a way of life that focuses on control and concentration. Several classic Pilates exercises are included in the modern-day variations of Pilates.

Warm-Up Exercises

Pilates warm-up exercises prepare you for your workout. These exercises emphasize good form, making them some of the best Pilates exercises. Though simple, they raise awareness for proper breathing. Typical warm-up exercises include the head nod. This exercise focuses on proper head position so you do not strain your neck when doing other exercises. Breathing exercises turn your attention to proper breathing techniques. You should feel your chest expand as you inhale. These exercises act as preparation toward more advanced moves.

Criss-Cross

The criss-cross is the Pilates version of the bicycle crunch. Begin this exercise by lying flat on your exercise mat with your hands grasped behind your neck. Raise your legs so your calves are parallel with the floor, taking care not to arch your back. Inhale as you raise your upper body while bringing your left knee toward your chest. Twist your upper body so that your right elbow meets your left knee. Switch legs, repeating for five sets. This exercise targets your lower abs as well as your oblique muscles.

One-Leg Circle

The one-leg circle begins like the criss-cross. It challenges you to keep from arching your back, a position known as neutral spine. With your arms at your sides, you will raise your left leg and circle it around your body, first clockwise and then counterclockwise. Repeat with the other legs. In addition to your abs, you will feel a gentle stretch in your hamstrings.

The Hundred

The hundred is the quintessential Pilates exercise. The name implies that it takes a great deal of effort, which makes it one of the best Pilates exercises for strengthening your abdominal muscles. You will begin this exercise like the criss-cross or one-leg circle. Then, raise both legs into the air as you circle your spine forward with your arms outstretched. You will then inhale for five breaths and exhale for five breaths as you pump your arms. Repeat 10 times. The hundred comes from the number of times you will pump your arms to your breathing. If it is too difficult to keep your legs up, you can lower your legs to a 45-degree angle or bend your knees. This exercise will work your deep abdominal muscles, making it excellent for building core strength.