Joseph Pilates created Pilates as rehabilitation for bed-bound German patients during World War I. A popular form of fitness, Pilates strengthens, elongates and tones the body. Pilates focuses heavily on building core strength--many of the exercises target the midsection. Abdominal Pilates exercises flatten the stomach while improving posture. A strong midsection prevents back pain, provides foundational support for the rest of the body and improves body composition.
Seated Spine Twist
The seated spine twist exercises the obliques, the long muscles that run down the sides of the stomach. The obliques help bend and twist the body--toning them improves movement and contributes to a defined and taut stomach. To do the seated spine twist, sit on a mat and extend your legs in front of you, resting them on the floor. Flex your feet, pointing your toes towards the ceiling. Sit up straight and lift your arms out to your sides, stopping when they are parallel to the ground. Inhale and twist your torso to the right, rotating your arms and shoulders to the sides. Keeping your hips still during this exercise ensures that you use your obliques. Inhale and twist your torso and arms to the start position. Do the same on your left side. Alternate for two minutes.
Leg Pull Front
The leg pull front challenges the entire core area--the lower back, the abdominal area and the hips. To do the leg pull front, sit on a mat and extend your legs. Place your hand next to your hips, fingers facing towards your feet. Lift your hips off of the floor, stopping when they form a straight line with your shoulders and heels. Point your right toes and lift your right leg as high as you can. Hold for three seconds, lower to the ground and do the same with your left leg. Alternate for two minutes.
Leg Pull Back
The leg pull back is an effective core exercise. It strengthens your abdomen, back muscles, glutes and your hips. To do the leg pull back, lie on your stomach and straighten your legs behind you. Place your palms directly under your shoulders, pressing your fingers into the mat. Lift your upper body, extending your arms until they are almost completely straight. A soft bend protects your elbows and shoulders from injury during this exercise. Lift onto your toes and adjust your hips until your shoulders, hips and heels form a straight line. Lift your right leg 2 to 5 inches off of the ground. Hold for five seconds and lower to the ground. Do the same with your left leg and alternate for two minutes.
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