Pilates tones and strengthens the core muscles of your back, abdomen and pelvis. While you can invest in expensive Pilates classes that rely on specialty equipment to work your muscles, you can get an effective and affordable Pilates workout with nothing but a simple fitness mat and a few basic exercises. While Pilates is quite safe, check with your health care provider before beginning a new workout program.
Basic Principles
Understanding the basic principles of Pilates, as developed by Joseph Pilates, can help you to get the most from your Pilates workout. Pay attention to your breath throughout your workout, inhaling into the back of the rib cage and engaging your belly and pelvic muscles as you exhale. The proper positioning of both your pelvis and your rib cage is critical during Pilates exercises. Ideally, your pelvis should be in a neutral position with your hip and pelvic bones aligned and parallel to the floor. Beginners may need to tilt the pelvis slightly back with the hip bones lower than the pelvis. Keep your shoulders down, away from your ears and your rib cage soft throughout your workout.
The Hundred
The hundred looks deceptively easy, but it provides a challenging ab workout that engages your entire core, as well as your inner thighs. Lie on a mat with your knees slightly bent, legs raised and feet off the floor. Rest your arms at your sides, parallel with your body. Press your lower back into the mat and raise your neck and shoulders, keeping your arms in line with the floor. Pump your arms up and down 100 times, or for 10 full breaths, recommends "Fitness" magazine.
Single Leg Circles and Stretches
While leg lifts may sound like a traditional calisthenic exercise, these engage your core and work your abs, including your obliques. Keep your hips still and stable on the mat throughout to focus your work on your core muscles. Start on your back on the mat with both legs extended and your arms by your sides. Lift one leg, pointing your toes. Draw clockwise circles in the air, then reverse and form counter-clockwise circles with your foot, then switch legs. Stretch each leg by laying on your mat with your legs bent toward your chest. Raise your neck and shoulders, extending your arms forward and grasping one leg to your chest. Extend the other leg, pointing your toes, then switch legs.
Get Rolling
The roll down and rolling like a ball are basic Pilates moves that work your abs. Start by sitting on the mat, with your knees bent and your feet resting on the floor. Grasp your thighs and roll your back down to the mat, stopping at mid-back with straight arms. Hold this position and roll back up slowly, then repeat. Rolling like a ball rounds your body. Sit on the mat, bend your knees and grab your ankles, with your feet elevated. Round your back and tilt back until your shoulder blades touch the mat, then roll back up.
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