Exercises With Pilates

No longer a secret among dancers and celebrities, Pilates is becoming one of the most popular trends in fitness. You don't have to buy a DVD series or join an expensive studio to reap the benefits of this mind-body workout. By adding a few Pilates exercises to your routine, you can strengthen your core---the muscles in your abdominals and lower back---and improve your posture, making you look tall and toned. According to the American Council on Exercise (ACE), a 50-minute beginner's Pilates routine burns approximately 175 calories.

Standing Spine Roll

The standing spine roll is often used in Pilates as a warm-up to gently stretch your spine and hamstrings. The motion helps relieve tension in your lower back and prepares you mentally to focus as you begin a Pilates sequence. To perform this exercise, stand with your feet about hip-width apart. Your pelvis should be slightly tucked under your hips, taking the arch out of your lower back. Your shoulders should be relaxed. Inhale. As you breathe out, slowly roll down and forward one vertebra at a time by tucking your chin into your chest, bringing your shoulders forward and down, and continuing down your body. Your spine should create a C-shape during this motion. After rolling as far as you comfortably can, hold the position as you inhale. On the exhale, reverse the movement and roll back upward. Repeat three times.

Hundreds

The hundreds is a classical Pilates mat exercise that strengthens your abdominal muscles and warms up your core for more challenging movements. This exercise also helps you connect your breathing with your body's movement as you coordinate inhalation and exhalation with arm pulses. To begin the hundreds, lie on your back with your knees bent. Your feet should be flat on the floor about hip-width apart and your arms should be at your sides with your palms down. Slowly roll up (head, neck, shoulders, upper back) into a crunch position while elevating your arms about 2 inches from the floor, extending through your fingertips. Begin pulsing your arms up and down as one unit. Breathe with each repetition, inhaling for five counts, exhaling for five. Do not allow your upper body to rock; keep the movement confined to your arms/shoulders. Ten repetitions equals 100, giving this exercise the name "hundreds."

Criss Cross (Also Known as Bicycle)

The twisting motion of the Pilates criss cross targets your oblique muscles, those muscles along the sides of your abs, helping you reduce "love handles." The American Council on Exercise reported that a study conducted by the Biomechanics Lab at San Diego State University ranked the criss cross as the most effective core-strengthening exercise among 13 of the most commonly performed abdominal exercises.
Begin this exercise in the same position as the "hundreds" with your upper body lifted. But instead of placing your hands on the floor, place them behind your head (hands stacked atop one another; do not interlace your fingers). Then bring your right knee toward your chest while straightening your left leg out at about a 45-degree angle from the floor, extending through your toes. Inhale and slowly twist your upper body to the right, bringing your left shoulder toward your right knee. Then exhale and rotate your upper body to the left while taking your left knee to your chest and extending your right leg. Do not allow momentum to rock you back and forth. Build up to four repetitions on each side.

Swimming

Muscular symmetry is one of the key components of Pilates. Since the hundreds and criss cross target the front of your core, you must also strengthen your back muscles to maintain proper posture. The swimming exercise works muscles in your lower back and improves coordination as you focus on moving your alternate arm and leg simultaneously. To perform this exercise, roll onto your stomach so your body is in a straight line, extending your fingertips overhead. Inhale while raising your right arm and left leg about 2 inches off the ground. Then exhale, lowering your arm and leg while simultaneously lifting your left arm and right leg. Repeat eight times in a fluid, "swimming" motion.

Plank

The plank is a full-body exercise that targets your core as well as muscles in your arms, shoulders, chest, buttocks and legs. Holding the position challenges you to be conscious of keeping your spine inline by not allowing your hips to dip or your shoulders to sag. The plank also strengthens your wrist muscles, helping to prevent injuries. This exercise begins in the same position as the "standing roll down." Once in position, inhale. Then, as you exhale, begin rolling down while walking your hands down the front of your legs. Continue walking your hands onto the floor until your body is in a push-up position. Your hands should be directly under your shoulders. Use your core muscles to stabilize your body, being careful to keep your spine inline (do not let your hips dip down or your shoulders sag). Hold for five breaths. Then slowly walk your hands back toward you and continue rolling up to a standing position. Repeat four times.