Pilates exercises focus on working your core muscles. Pilates also help strengthen your back as they increase your flexibility. A Pilates routine includes several core-tightening exercises, such as crunches and roll-ups. You should include some warmup exercises as well as some cooldown moves to lengthen your muscles after the tightening workout. Check with your doctor before beginning an exercise regimen.
Coccyx Curls
Coccyx curls warm up your lower back and help you center on your deep abdominal muscles before you begin more strenuous Pilates. Lie on your back with your arms at your sides. Bend your knees and place your feet flat on the floor about hip-width apart. Your spine is relaxed with your lower back against the floor. This is called "Neutral Spine." Take a deep breath and relax. Exhale, pulling in your belly and pressing your lower back into the mat, tightening your rear. Inhale and relax, returning to Neutral Spine position. Exhale and tighten as before, but this time tilt your pelvis and curl your tailbone (coccyx) up off the mat as you count to five. Continue rolling up until your body makes a straight line from your shoulders on the mat to your knees. This is called the "Bridge" position. Inhale and hold this position for a few seconds. Exhale and slowly roll your back down until you return to Neutral Spine position. Keep your abs pulled in throughout this exercise. Do three repetitions of all steps.
Front Plank
The front plank exercise tones and strengthens your transverse abdominals, the deepest layer of abdominal muscle. Begin on all fours, and lower your body so your torso is supported on your forearms and your legs are straight, balanced on the balls of your feet. This straight body hold is the plank position. Pull in your abdominal muscles and hold for 30 to 60 seconds. Keep your back straight and your neck relaxed; your elbows should be directly under your shoulders.
Baby Swan
To counter the abdominal contraction exercises, use the baby swan exercise to strengthen and tone your back, neck and buttocks and to lengthen your abdominals. Lie on the mat face-down with your elbows bent close to your sides and your hands palms-down near your head. Your feet should rest on the mat with your heels comfortably together and your toes turned slightly out. Draw up your abs slightly toward your spine so there is a small space under your tummy, and press your pubic bone to the mat. Inhale in this position. As you exhale, tighten your abs toward your spine, tighten your buttocks, and lift your head and upper torso from the mat. Your navel should be off the mat. Inhale, holding the raised position. You can try lifting your arms from the mat, but keep your legs on the mat. Exhale, returning to the starting position.
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