Core Pilates Exercises

Joseph Pilates invented more than 500 Pilates exercises during World War I to assist in the rehabilitation of wounded hospital patients. His exercises focus on developing the core stabilizing muscles of the abdomen, which frees the rest of the body to work at its best with greater mobility and flexibility, Pilates expert Brooke Siler writes. Completing Pilates exercises at least three times a week will help you strengthen your core muscles.

Leg Circles

Lie on your back with your legs together and extended, toes pointed and your arms at your sides with palms facing down. Inhale as you tighten your abs and lift your right leg to a 90-degree angle from the floor with toes pointed to the ceiling. Move your right foot in three volleyball-size circles to the right then reverse the movement and complete three circles to the left. Repeat the circular movement again with larger beach-ball size circles. Complete four repetitions of these movements. Lower your right leg and repeat the exercise with your left leg.

The Genie

Stand with your feet hip-width apart and arms at your sides. Tighten your abs muscles as you lunge your right leg to the right with toes pointing right as your left leg stays straight. Bring your arms overhead, bend your elbows and press your palms together in a "genie" pose. Inhale as you side bend from your waist towards the right. Exhale as you stretch your arms and torso towards the right. Hold for one count, then pull your torso back to the side-bend position. Repeat the arms and torso stretch movement for 10 repetitions, then return to your starting position and complete the same movements on your left side.

The Roll Up

Lie on your back with legs extended and arms stretched over your head with palms facing towards the ceiling. Squeeze your inner thighs together as you lift your arms off the floor and towards the ceiling. As your arms pass over your chest, tighten your abs and inhale as you lift your head and chest off the floor and roll your upper body up to a sitting position. Exhale as you stretch your arms and upper back forward until your fingertips are above your toes. Keep your head between your arms facing downward with your eyes looking at your thighs. Hold for one breath. Exhale as you slowly roll your spine back down to the starting position. Repeat this movement five times.