Most individuals can perform Pilates-based mat exercises no matter their age or physical condition. Exercises use gentle movements that emphasize quality over quantity to build strength and increase tone without bulk while also improving flexibility, body alignment, mobility and body awareness. The influence of Pilates-based mat exercises ranges from improving overall fitness levels to helping counteract medical conditions such as scoliosis. Check with your doctor first.
Abdominals
The abdominal area has a major influence on Pilates-based mat exercises. Pilates considers your abdominals your body's "powerhouse." Tightening your abdominal muscles before any maneuver is essential in order to increase the effectiveness of Pilates exercises.
Engage your abdominals by doing a maneuver known as abdominal scooping. Tighten your stomach muscles and pull your abdomen and navel toward your spine. Tightening your abdominals helps stabilize your spine and prevent injury.
Breath Awareness
Proper breathing plays an essential role in the influence of Pilates-based mat exercises. Start every exercise by taking a deep breath in, filling up your abdominal concave area and stretching your spinal column.
Pilates emphasizes breathing into your lower back and rib cage. Taking deep breaths, known as rotational breathing, provides relaxation and increased body awareness, which helps enhance the body-mind connection. Ending each exercise with a deep exhale completes the process by returning your lower ribs to the center line.
Spine Alignment
Spinal alignment is key in Pilates. Pilates exercises work your center line, which runs down your spine between your inner thighs and ends at the floor. Strengthening, lengthening and stretching this center line can help with scoliosis and other spinal deformities while also encouraging proper posture, according to Easyvigour.net.nz. Exercises also improve spinal symmetry by properly aligning body parts and keeping your body elongated. Pilates-based mat exercises known for helping spinal health include modified roll-ups, leg stretches and leg circles.
Cardio
Pilates-based mat exercises can influence the cardiovascular system, depending on duration, individual exercise and frequency. Performing some exercises at intermediate to advanced levels can increase heart rate and burn enough calories to manage weight and improve body composition. Exercises need to be performed consistently, for at least 45 to 60 minutes on four or more days weekly in order to provide cardiovascular benefits.
Maintaining a continuous flow through your Pilates mat exercise workout without taking many breaks plays a major role in maintaining an increased heart rate. Even at advanced levels, Pilates exercise provides a moderate cardio workout, similar to moderately-brisk walking.
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