Mat-based Pilates Exercises

Pilates' exercises focus on what founder Joseph Pilates called the "powerhouse." Often referred to as the core, this consists of your abdominal, back, buttock and upper leg muscles. Every exercise requires focus on this center of the body while adhering to principles of concentration, fluidity, balance, centering, breath and control. The non-impact nature of the mat-based program makes Pilates appropriate for most ages and fitness levels. Pilates may contribute to weight loss, back pain relief, toning and injury recovery, according to Gaiam Life Pilates expert, Ana Cabana. Although hundreds of Pilates mat exercises exist, almost every class includes a few specific ones. Because of the precise nature of Pilates moves, exercise quality is emphasized over quantity. Depending on your level of practice, complete between four and 12 of each exercise.

The Hundred

A Pilates practice often begins with an exercise known as the "hundred," which helps increase blood flow to all the muscles of the body. While lying on your back, extend your legs to the ceiling and reach your arms alongside your thighs just an inch or two off the floor. Engage your abdominal muscles and lower your legs to a 45-degree angle. Inhale through the nose for a count of five, giving five short in-breaths, and exhale through the mouth for a count of five, with five short out-breaths, as you pump your arms vigorously. Completing this 10 times results in a total of 100 breaths.

Leg Circles

Leg circles warm up the hips, strengthen the pelvic floor and increase hamstring flexibility. Conduct these while lying on your back, one leg extended directly above the hip and the other extended into the floor. With a pointed toe, draw "circles" on the ceiling, keeping your back and abs engaged the entire time. Make sure you complete the same number in clockwise and counterclockwise, then switch legs.

Roll-Ups

Roll-ups strengthen all the muscles of the "powerhouse." Lie on your back and bend your knees, pressing your feet firmly into the floor. Extend your arms to the ceiling. Inhale and slowly roll your body up off the mat until you are seated upright. Avoid jerking or using your legs to initiate the movement; rather, contract your abs deeply and aim for fluid movements. Roll your spine back down, vertebrae by vertebrae, to complete one repetition. This exercise may be made more challenging by extending the legs into the mat.

Spine Twist

The spine twist helps with spine function by enhancing your ability to rotate side to side. While sitting upright, reach your legs long in front of you. Keeping the legs firmly pressed together, reach your arms out to the sides of the room. Inhale and make your waist as skinny as possible. Exhale and slowly twist as far as you can to the right, keeping your arms and shoulders extended. Return to center and repeat in the opposite direction.

Swimming

"Swimming" helps strengthen the muscles along the spine. Lie face first on the mat and extend your arms overhead. Your legs are also extended and are placed hip width apart. Raise both the upper and lower body off the floor. The right arm and left leg then lift even an inch or two higher, exhale and switch to the left arm and right leg. Continue to alternate and then rest the upper and lower body back in the mat upon completion of all desired repetitions.