Pilates exercise often requires no special equipment, though exercising sitting or lying down is more comfortable with an exercise mat. Working the tummy muscles with Pilates can help strengthen and flatten the abdomen for a leaner appearance. Pilates also improves posture and balance, and can strengthen the back. Exercising the entire core can be even more effective than exercises that target only one area of the abdomen, according to fitness trainer Mike Behnken on his Ask The Trainer site. Keep the muscles of the abdomen drawn in at all times during exercises.
Step 1
Lie on your back on a mat with your legs in the "tabletop" position, knees bent, lower legs up rather than dangling, like the top of a table. Place your hands behind your head, curl your head and shoulders up off the mat and extend your left leg while drawing the bent right knee towards your chest. Exhale. Twist the upper body from the waist and try to touch the bent knee with the left elbow. The right elbow should touch the floor. Return to starting position and inhale. Extend the right leg and draw up the bent left knee, trying to touch it with the right elbow. Repeat six to 10 times per side.
Step 2
Remain on the mat, on your back. Bend your knees and lift your lower legs into the tabletop position. Put your hands behind your head and raise your head and shoulders off the mat. Try to lift high enough so that the shoulder blades barely touch the mat. Work up to this position if you are unable to maintain it comfortably in the beginning. Try not to flatten the lower back onto the mat. Lift legs up toward the ceiling while inhaling. Exhale, lowering legs 6 inches at a time, holding for a second or two between each segment. Do six repetitions.
Step 3
Stand up, off the mat, placing your feet shoulder-width apart and arms straight. Turn your hands so the palms face behind you. Pump your arms back and forth 3 to 5 inches, keeping your arms straight and maintaining control---do not just flap your arms back and forth. Inhale and count to five and then exhale for a count of five. Do three sets of 10 repetitions, and then try to raise your left leg straight up in front of you while performing the arm pump 10 times. Lower left leg and raise the right leg, performing another set of 10 arm pumps simultaneously. Do not worry if you cannot lift your leg and pump your arms simultaneously for an entire set of 10. Balance will develop as you practice the exercise.
Tips and Warnings
- The Mayo Clinic's website states that beginners should enroll in a Pilates class to learn the proper form for each exercise and avoid injury. Video Pilates instruction is widely available from online bookstores, brick-and-mortar stores and often at public libraries. If you cannot attend a class, a video can help you learn the proper breathing and rhythm to perform the exercises at home.
- Consult a physician before beginning any exercise regimen.
Things You'll Need
- Exercise mat
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