Pilates exercises use your body weight to create resistance and focus on muscle control and fluidity. Dancers and gymnasts incorporate Pilates into their training regimens because not only does it strengthen the core muscles, which is vital for graceful movement, but it also promotes long, lean muscle growth as opposed to bulk. Pilates can be done on a versatile machine called a "Reformer," which eases movement and provides extra resistance, or it can be done on a mat. Mat Pilates, as it is called, is recommended for beginners to allow them to learn how to control their movements and target specific muscle groups while keeping proper form and posture.
The Hundred
The Hundred begins every Pilates workout and gives you a chance to focus and warm up. Lay on your back and pull your belly button toward your spine. Keeping your chin down, raise your shoulder blades off the floor, with your arms straight out in front of you. Raise your feet between 2 inches and 6 inches from the floor, keeping your legs straight and together. Pump your arms up and down in a rhythmic motion 100 times. Breathe evenly throughout and don't let your feet hit the floor.
Double Leg Stretch
The Double Leg Stretch works to tone your inner thighs and abdominal muscles. Lie on your back and clasp your knees to your chest. Tuck your chin and raise your shoulder blades off the floor. In one fluid movement, straighten your arms next to your ears and push your legs straight out in front of you to form a 45-degree angle with the floor. Hold the position for one breath, then return to the starting position, keeping your shoulder blades up. Perform as many slow, rhythmic repetitions as you can in two minutes.
Can-Can
The Can-Can will tone your triceps, abdominals, hip flexors and quadriceps. Sit upright, with your legs together and bent, toes on the floor. Place your hands on the floor behind you, slightly wider than your shoulders. Keep your back straight; do not slouch. Pull your belly button to your spine and rock your knees to the right, then to the left. Repeat the rocking motion, but extend your legs straight out in front of you at the bottom of each rock. Keep your spine straight and your legs together. Repeat until your form falters, usually within 12 repetitions.
The Jack Knife
The Jack Knife will work your hip flexors, buttocks and abdominals and teach you how to control your movements. Lie flat on your back and pull your belly button toward your spine. Keeping your legs straight and pressed together, use your abdominals to pull your feet up and over your head. Do not let them touch the floor above your head. Use your gluteal muscles to pull both legs straight up as a unit until they are perpendicular to the floor. Keep your arms flat by your sides for balance. Slowly lower the legs until they are parallel to the floor, then raise them again. Repeat twice.
Leg Pull
The Leg Pull works your back, abdominals and quadriceps. Sit on the mat with your legs together and straight out in front of you and your hands on the floor behind you. Lift your hips until you form a straight line head to toe. Lift one leg as high as you can, but keep it straight and don't twist your hips. Hold the leg high for three seconds, then lower and repeat with the opposite leg. Do three to five alternating repetitions on each leg, but keep your hips off the ground for the entire exercise.
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