6 Pilates Exercises That Take 20 Minutes

Practicing Pilates regularly can improve your strength, control and flexibility, and even prevent injuries. When beginning your Pilates practice, focus on breathing, keeping your spine in alignment, distributing your weight evenly on both sides of your body and engaging your core. The following six Pilates exercises can give you a powerful 20-minute workout.

Single and Double Straight Leg

The single straight leg is performed by lying on your back with your knees bent toward your chest. Raise your head and tilt your chin toward your chest. Alternate lifting your right and left leg by grabbing hold of your ankles and pulling them in toward your chest. Repeat this 12 times while inhaling and exhaling through your mouth every other lift.

The double straight leg is performed while lying on your back and bringing both legs straight into the air with your toes pointed toward the ceiling. Keeping your lower back pressed into the floor, and inhale and lower your legs toward the floor. Exhale and repeat six times.

Front/Back Side Kicks

Begin by lying on your right side, resting your head on one hand and the other on the floor in front of your stomach. Keeping your legs straight and in front of you at a 45-degree angle, press your abdominals in toward your spine and lift your left leg to hip height. Inhale and make a big kick and pulse twice to the front. As you exhale, bring your left leg toward the back as you flex your foot. Perform eight repetitions, then switch and perform eight on your left side. According to the book "The Pilates Edge," the front kick should be loose and controlled, but the back kick should stretch your leg long.

Leg Pullup and Pulldown

While lying on your back, straighten your legs and place your hands by your hips. Lift your hips up and keep your core straight, pressing your weight to the outer edges of your feet. Inhale and kick one leg up toward the ceiling with your toes pointed. Exhale and bring that leg down. Switch legs and alternate five times each side.

Tips

Focus on keeping your body in a straight alignment when performing any Pilates exercise. If an exercise makes your hamstrings feel tight in a straight-legged position, bend your knees slightly to release some tension. Inhale and exhale deeply through your mouth and keep your chin pulled toward your chest to avoid straining your neck. According to the Pilates Teacher Tips website, you should focus on performing each exercise with proper breathing and form and not on how many repetitions you can complete.