1. Warm Up
Essential to the philosophy of Pilates (and to exercise in general) is a proper warm up. Find a cardio machine and perform five to 10 minutes at an easy pace. You should be able to have a conversation with someone without breathing heavily.
2. Perform the V-Up
Find a mat, and lie flat on your back. Extend your arms straight above your head and your legs out. Simultaneously, lift your arms and legs toward each other (above your navel) until your fingers point at your feet (your body makes a "V"). Slowly roll back down and repeat. This is an excellent Pilates-inspired ab exercise, but it is difficult at first. So, give it time, and you can master it.
3. Master the Hundred
The hundred is a classic Pilates mat exercise, which requires you to incorporate breathing into your routine. Lie on your back with your knees bent and the shins parallel to the floor. Inhale. Exhale, and bring your chin down and curl your upper spine up off the floor. Your eyes should be looking down toward your belly button. Hold and inhale. As you exhale again, flex your abs and extend your legs and arms in front of you. Take five rapid breaths in and out, then bring the knees in to your chest. Hug your knees, and then slowly roll back across your shoulders then head to the floor. Repeat.
4. Get Tilted
Lay on the floor with your back pressed against a mat. Bend your knees, but be sure to keep your feet flat on the ground. Slowly raise your pelvis straight up toward the ceiling, and contract briefly before lowering slowly back down to the mat. Keep your upper shoulders securely on the floor from the beginning to the end of the movement.
5. Incorporate Pilates Breathing
When you inhale with your chest, the breath is usually shallow. You now you're breathing through your chest if your shoulders rise and fall noticeably with your breath. If you inhale into your abs, you're forcing the stomach muscles to expand and contract, which can make it more difficult to perform exercises properly. Pilates encourages inhaling the breath into the rib cage, forcing it to expand outwards with each breath. To practice this, rest your fingers on your lower ribs, and slowly take the thumbs around to the back of the rib cage. Breathe in through your nose and allow the air to work through your diaphragm, expanding your ribs like a balloon. It is this type of breathing you should incorporate into your ab exercises. Exhale when you contract your abs on each rep, and inhale as you release the contraction.
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