It may look easy, but Pilates provides a challenging workout as you strengthen core muscles, improve posture, build confidence, reduce low-back pain and sharpen your concentration. These 10 mat exercises, among the most popular during a Pilates session, all require engaging your transversus abdominis, your inner-core muscle that pulls in your belly. Take class with a qualified instructor to learn proper alignment and technique.
The Hundred
The hundred, often used as a warmup, tones your core, flattens your belly, works your arms and boosts circulation, according to Pilates instructor Mari Winsor. Lying on your back, lift your legs, head and shoulders and, with palms facing down, pump your arms up and down, inhaling for five counts and exhaling for five counts until you reach 100 breaths.
Rollup
The rollup stretches your muscles, massages your spine, stimulates circulation and promotes breathing. Similar to a situp, the rollup begins as you lie on your mat with your hands overhead and slowly roll up to sit and reach toward your feet.
Single- and Double-leg Circles
Single- and double-leg circles work your abdominals, hips, thighs and hamstrings. Lying on your mat, lift one leg --- or both for the more challenging double variation --- and make circles with pointed feet.
Single- and Double-leg Stretch
The single- and double-leg stretches work your transversus abdominis, building endurance and strengthening your core, according to Michele Olson, Ph.D., exercise physiologist at Auburn University. Begin by lying on your back with knees bent and shins parallel to the floor. Extend one leg --- or both legs for the double variation --- straight as you lift your head, shoulders and arms.
Spine Stretch
Spine stretch lengthens your back and hamstrings. From a seated position, with your legs spread apart and hands behind your legs to help you lengthen your sides, flex your feet and then stretch your spine and arms forward.
Mermaid Side Bend
Mermaid side bend activates your transversus abdominis, which stabilizes your pelvis and spine. Sit on your left hip with your legs stacked and knees bent. With your left hand on the floor, straighten your legs. Lift your entire torso and legs supported by your one hand and both feet. Repeat on your right side.
Side Kick
Side kicks tone your abdominals and gluteus maximus. Lie on one side with your hand supporting your head. Lift your top leg 45 degrees in front of you at hip height and kick forward.
Criss Cross
Criss cross works your abs and your obliques to better define your waist. Lying on your back with knees bent, shins parallel to the floor, hands behind your head and elbows wide, lift your head and shoulders, stretch one leg out and pull the other in as you rotate your upper body toward your bent knee and then twist to the other side.
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