Pilates is used by all types of people as a strength and stretching workout. Pilates can help your muscular tone, endurance, flexibility and can even improve your circulation. Each Pilates pose targets a set of muscle groups and when performed correctly, can help improve how those muscles function and look.
Bicycle Kick
This exercise will tone your stomach, arms and thighs. Start on your back with your legs straight out in front of your body. Lift both of your legs a few inches off the floor. Pull your left knee toward your chest, grab the outside of your knee with your left hand and grab the inside of your ankle with the right hand. Hold for one second and switch legs. Straighten your left leg, pull your right knee in toward your chest, grab the outside of your knee with your right hand and hold the inside of your ankle with your left hand. Continue alternating legs for as long as you can.
Arm Flutters
The arm flutter exercise isolates your abdominal muscles while also strengthening your legs and arms. Lie on the floor, keep your legs straight and lift them off the floor until they create a 45-degree angle with your body. Lift your shoulders off the floor and keep your arms straight next to your sides about 1 to 3 inches above the floor. Pulse your arms up and down a few inches for a total of 30 to 50 repetitions. Keep your stomach muscles tightened during the entire exercise.
Plank with Knees to Chest
The plank exercise is similar to the starting position for a pushup. In this position you are strengthening your stomach, arms and thighs. When you perform the second portion of the exercise, the knees to chest movement, you further strengthen all of these muscles. Start on your hands and toes with your back in a straight line. Pull your left knee in toward your chest as you also curl your chin into your chest and round your back. Straighten your leg and repeat on the right leg. Perform 12 to 15 repetitions per leg.
Swimming
This exercise sounds exactly like what it is: you move your arms and legs in a swimming fashion while lying on your stomach. Start on your stomach with your arms outstretched and your legs straight behind you. Lift all four of your limbs off the ground, lift your right arm and left leg slightly higher and then immediately switch sides. Lift your left arm and right leg slightly higher. Continue fluttering your arms and legs for as long as you can.
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