The main goal of Pilates is to strengthen the "powerhouse," which is the area that wraps around your abdomen, pelvis and lower back. This makes the muscles of the abs and glutes the main focus of Pilates exercises, even though other muscles may be stretched and strengthened as well. You can easily do Pilates exercises to strengthen your powerhouse with simple exercises performed at home on a mat.
The Roll Up
The Roll Up exercise works the muscles of the abs and hip flexors, making it an effective powerhouse strengthener. The Roll Up is performed lying on your back with your legs straight on the floor. Your arms will also be straight on the floor over your head. You will begin to curl up off the floor by bringing first your head and arms, then shoulders, and then the rest of your spine off the floor one vertebra at a time. You will continue to roll forward until your upper body is over your legs and your arms are reaching for your toes. The opposite motion of rolling slowly backwards to the floor one vertebra at a time follows. You may perform any number of repetitions that you wish as long as you maintain correct form.
Single Straight Legged Stretch
This exercise stretches your hamstrings and strengthens your abs. The starting position is lying on your back with your knees bent and lifted over your hips with your lower legs parallel to the floor. From there, raise your head and shoulder off the floor and straighten your left leg as you grab behind your left ankle. You will straighten your right leg and drop it an inch from the floor at the same time. After pulsing twice, switch the positions of your legs.
Buttocks Exercises
Strengthening your glutes is another important aspect of Pilates. A simple exercise to do is gluteal contractions whereby you stand up and practice tensing your glutes for three seconds. Once you can do this, try another exercise to strengthen the glutes called the Heel Strike. You will walk around your house. Each time one heel touches the floor, you will tense the glute muscle on that side. This may sound easy, but most people do not have a strong awareness of their glutes and may find it surprisingly difficult at first to consciously contract these muscles.
Walking on Sharp Pebbles
A third glute exercise is called Walking on Sharp Pebbles. As you walk around your house, you will imagine that there are sharp pebbles on your floor, which should make you step gently and touch the whole foot to the floor as you walk instead of touching heel then toe. Periodically, pause and check that your glutes are engaging.
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