Mat Pilates Exercises

Pilates mat exercises emphasize strengthening the central muscles of the body---specifically the abdomen, back and legs. Through controlled, fluid movements, Pilates tones muscles and improves your posture. Most mat Pilates exercises are performed in a seated or reclined position, making them accessible to people of almost any fitness level. Pilates classes vary according to instructor style, but most will include some variation of the following exercises. A beginner might conduct only four of each exercise, eventually working your way up to about 12 repetitions.

The Hundred

The "hundred" is a traditional warm up and is performed at the beginning of a session. Lie on your mat and reach your legs to the ceiling. Lengthen your arms alongside your thighs, allowing them to hover just above the floor. Contract your abdominal muscles and press your back towards the mat. Pump your arms as you inhale for a count of five and then exhale for a count of five. You may lower your legs to a 45 degree angle for a more advanced practice and greater challenge. Complete 100 total breaths---10, five-count inhales and exhales.

Leg Circles

Leg circles intend to improve hip joint function, stretch the hamstrings and create stability in the pelvic floor. While still lying on your mat, extend one leg toward the sky and the other into the mat. Engage your abdomen towards your spine and endeavor to keep the back from arching. Use a pointed toe to draw imaginary circles on the ceiling, completing a between four and 12 repetitions clockwise and then the same number counterclockwise. Repeat with the other leg. If you find your back excessively arches, bend the knee of the grounded leg until you become more skilled at the exercise.

Single Leg Stretch

The single leg stretch strengthens the abdomen and stretches the legs. Lie supine and curl your head, neck and shoulders up off of the mat. Contract your navel and extend the left leg out towards the wall in front of you at anywhere between a 45 and 90 degree angle with the floor. Using the strength of your core and guidance of your arms, pull your right knee in towards the chest. Inhale, and exhale and switch legs. Keep the movement slow and fluid.

Double Leg Stretch

The double leg stretch also emphasizes the entire abdominal and pelvic region. Still on your back, pull both knees in toward your chest. Lift your head, neck and shoulders off the mat and look at your belly button. Extend the arms and legs simultaneously at a 45 degree angle, creating a "v" with the body. Do not put the head or shoulders down as you bring the legs and arms back to the center. Remember to inhale as you create the "v" and exhale as you return to start.

Leg Kicks

A Pilates mat practice often includes multiple leg exercises. All require you to contract through the core to maintain a still and stable body. For leg kicks, lie on one side of your body with your hips stacked and legs extended. Lift the top leg parallel to the floor and pulse it forward two times and back two times. To maximize the effectiveness of the exercise, keep the rest of your body immobile.