Pilates is a "movement therapy" that strengthens and tones muscles through intense, focused and precise movements, according to the Department of Health and Human Services. Like yoga, Pilates takes place on a mat and focuses on prolonged movements and poses. The similarities end there, however. Pilates sculpts and tones your body, giving you a leaner look, improved flexibility and increased endurance. While some exercises require the use of equipment like an exercise ball or a Pilates ball, others require only a mat or a soft place to sit.
The Mermaid
In the mermaid exercise, you sit on a mat with a small Pilates ball to your left. Bend your right leg behind you and your left leg in front of you, with each one flat on the floor. Place your left palm on top of the ball with your elbow slightly bent, and extend your right arm out to the side with your palm up. Roll the ball out to your left and arch your right arm over your head. Go as far as you can, hold for three seconds and return to position. Repeat for eight to 10 repetitions, and then switch sides.
Exercise Ball Rollout
Exercise balls -- the same kind you use for core workouts like abdominal crunches -- are also useful tools in Pilates. The rollout is just one example of an exercise you can perform with a ball. Lie flat on your back with your arms out to your sides, your palms flat on the floor. Lift your legs onto an exercise ball, with your knees bent at a 90-degree angle and your feet resting on top of the ball. Your heels should touch and your toes should point out to form a "V." Slowly and carefully lift your hips, arching your back slightly, and then straighten your legs. The ball will roll out under your feet, so your lower calves and ankles end up resting on the ball. Return to position by bending your knees, and then lowering your hips. Repeat for 10 reps.
No Equipment Roll Down
Other Pilates exercises don't require any equipment, unless you count the optional mat to sit on. The roll-down is more difficult than it looks in execution. Sit up straight on your mat, with your knees bent at a 90-degree angle and your heels on the floor. Tuck your hands behind your thighs so your elbows stick out to your sides. Take a deep breath, and then slowly lean back at the waist until your arms are almost straight. Use your hands on your thighs for support, but don't hang on for dear life -- this exercise is meant to work your abs, not your grip. Hold the position for three breaths, and then slowly return to your starting position. Repeat three times.
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