Easy Pilates Workout

Pilates is an exercise system designed to increase abdominal, back and hip flexibility, strength and power. Developed by Joseph Pilates in the early 1900s and originally called "Contrology," Pilates combines elements from both Eastern and Western exercise philosophies. A regular Pilates practice enhances your posture, improves athletic performance and makes everyday activities flow more easily. Incorporating even a few of the primary Pilates exercises in a quick routine you perform three to five times per week will result in physical benefits not gained by other exercise routines.

Step 1

Practice sitting quietly and breathing. Take deep inhales through the nose and exhale forcefully through the mouth. Relax your shoulders and keep the belly still during your breath. Maintain this breathing pattern throughout the routine.

Step 2

Begin with roll ups to strengthen the pelvis, abdominal and shoulder muscles. Lie on your back, on a Pilates mat, with your knees bent and feet pressed firmly into the mat. With your arms reaching past your thighs, inhale and roll your head, neck and shoulders off the mat--simultaneously pressing your lower spine towards the floor. Without jerking or using your legs, slowly roll the rest of your spine, vertebra by vertebra off the mat until you are sitting upright. Inhale, curl the chin towards the chest and make a letter "c" with the back. As you exhale, roll back down to the mat. Complete eight to 10 repetitions.

Step 3

Conduct leg circles to improve hip joint mobility, strengthen the pelvis and abdominal muscles, and stretch the hamstrings. Lie supine on the mat and extend one leg onto the floor. Reach the opposite leg straight up to the sky and point your toes. Keep both legs straight as you relax your arms by your sides, palms down. Contract your abdomen and press the spine towards the mat. Draw an invisible circle on the ceiling with your big toe. Keep your hips and abdomen completely still. Complete eight circles in each direction and switch legs.

Step 4

Perform the single leg stretch and the double leg stretch for core strength. For the single leg stretch, lie on your back and pull one knee towards your chest with the other leg extended above the floor at a 45-degree angle. Lift your head, neck and shoulders off the mat and look at your abdomen while pressing your back towards the mat. Alternate pulling the knees into the chest as you inhale and exhale eight times. For the double leg stretch, pull both knees into the mat, back pressed to the floor and head and shoulders raised. Inhale and extend both arms and legs out straight to a 45-degree angle, creating a "V" with your body. Return to hug the knees to the chest. Keep your head and shoulders elevated for eight repetitions.

Step 5

Do the spine twist to improve spinal mobility and strengthen the ab and shoulder muscles. Sit upright on the mat with your legs extended straight out in front of you. Squeeze the legs and ankles together and reach your arms out to the sides of the room. As you exhale, slowly twist to the right, allowing the shoulders and head to follow the movement of the torso. Repeat in opposite direction for one repetition. Conduct the exercise for 10 repetitions.

Step 6

Finish with the spine strengthener known as "flight" or "cobra." Lie face-down on the mat with your arms alongside your body and palms face up. Place your forehead and tops of feet on the mat. Pull your shoulders away from your ears and your navel toward the spine. Inhale and as you exhale lift the head, neck, shoulders and chest without looking upwards. Your feet should remain in contact with the mat. Replace the upper body face-first into the mat. Complete between eight and 12 repetitions. Increase the challenge by reaching the arms long, by the ears.