Pilates is a system of stretching and strengthening exercises that was developed in the first part of the 20th century by German gymnast Joseph H. Pilates. The movements have many benefits similar to dance: Pilates can tone muscles, improve posture and increase flexibility. Pilates is best known, perhaps, for its ability to lend the body a long, streamlined shape. According to Brooke Siler, author of "The Pilates Body," three basic moves are a good way to begin benefiting from this workout style.
The Hundred
One of the foundational moves of Pilates is called "The Hundred." This breathing exercise is a warm-up that prepares your body for the actions to follow. It also helps to tone the abdominals. Lie on your back with your knees bent at a 45-degree angle to your body. As you exhale, press your lower back into the floor as you lift your head and gaze toward your belly button. Reach alongside your body and begin pumping your arms vigorously up and down as if you were slapping water underneath you. Keep your arms straight as you inhale for five counts and exhale for five counts. Hold this position and continue breathing and pumping your arms for 100 counts, or as long as you can manage. Lower your head and bring your feet to the floor.
The Roll-Up
The Roll-Up is another classic Pilates exercise; this one focuses on stretching and strengthening the spine by flexing each vertebra. Begin by stretching out full-length on the floor, arms overhead. A mat or padded surface will make this exercise more comfortable. Flex your feet and reach your straight arms up and over your head; your fingers should be reaching for the ceiling. As your arms continue to move forward, inhale, lift your head, and begin to curl your body toward your feet. You should keep the lower body perfectly still and resting on the floor as you come up. At the same time, pull your belly in as you stretch forward. Inhale as you roll back down and return your arms to the floor above your head.
Crisscross
The Crisscross is part of the "stomach series," and works a number of muscles in the abdomen and waist area. To start, lie on your back with hands behind your head, lift your head and bend your knees into your chest. Inhale, then exhale as you extend the right leg out. At the same time, turn your upper body until your right elbow touches your left knee. Be sure to reach out from the shoulder blade and not just from the front of the upper body. Change sides by inhaling and bringing the right knee in, extending the left leg out, and reaching the left elbow to the right knee. Stay in the stretch and exhale completely. Prevent "cheating" by anchoring your torso to the mat as you move, and remember to lift and twist from the middle of your body. Repeat for five to 10 sets, then pull both knees into your chest to relax your lower back.
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