Pilates is an innovative system of exercise using spring-loaded resistance. First used to rehabilitate bedridden hospital patients, the practice of Pilates quickly gained popularity among dancers. It did not emerge as a popular form of mainstream exercise until the late 1980s. Considered a full-body exercise system, a traditional Pilates routine allows for a wide variety of exercises that work all parts of the body.
Core
For the Pilates Hundred exercise, lie on your back on a cushioned exercise mat with your arms resting at your sides. Extend your legs straight into the air and then lower to a difficult angle. On an exhale, raise your head, shoulders and arms off the ground. As you lift your head, curl your head toward your chest. Keeping your core muscles contracted and your lower back pressed against the ground, begin pumping your arms quickly at your sides. With each arm pump, you should reach through your fingertips and move your arms up and down roughly 6 inches. Inhale with the first five pumps, and then exhale with the next five pumps. Continue this pumping and breathing pattern for 100 pumps.
Obliques
Your oblique muscles sit on the side of your abdominals, just above your hips. Responsible for the dreaded love handles, the flab that often covers the oblique muscles can be somewhat difficult to whittle away. However, the seated spine twist can help tighten and tone the obliques. Sitting with your legs extended in front of you, extend both arms to your sides at shoulder level. Keeping your back and hips straight, twist at the waist and rotate your torso, arms and head to the right. Hold for one second, and then return to starting position. Face forward for roughly 1 second, and then repeat the twist to the left side. Complete the entire cycle 5 to 10 times.
Legs
Single leg circles are a common Pilates exercise used to exercise the muscles in the hips, inner thighs, outer thighs and hamstrings. Begin by lying on your back on a mat. Allow your hands to rest at your sides a few inches from your body. Allow your left leg to lie straight on the floor, and extend your right leg toward the ceiling. Rotate your right leg outward slightly and point your toes. On an inhale, begin tracing a large circle in the air with your toes. Make five circles in a clockwise direction, followed by five circles in a counterclockwise direction. As you circle, do not allow the hips to lift off the ground. After completing 10 circles with the right leg, switch legs and complete 10 circles with your left leg.
Arms
Although Pilates exercises focus on strengthening the core muscles and firming the legs, the arms are often overlooked. However, the Pilates plan exercise can effectively strengthen and tone the shoulder and arm muscles. Begin on your hands and knees with your knees directly under your hips and hands directly under your shoulders. Walk your hands forward until your body is in a straight line from head to knees. Slowly straighten your legs, tucking your toes underneath. At this point, your body should be balanced on your hands and toes with a straight line from head to heels. Although the exercise requires extensive arm strength, you should also keep your core muscles contracted to balance the pose. Hold the plank for 20 to 60 seconds before lowering gently to the ground.
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