Pilates is a physical fitness system developed by Joseph Pilates in the early 20th century. Pilates exercises focus on building strength, flexibility, and body awareness, with an emphasis on developing a strong core. Here are some examples of Pilates exercises:
The Hundred
Lie on your back with your legs in a tabletop position and your arms by your side. Lift your head and shoulders off the mat and pump your arms up and down for 100 counts.
Roll-Up
Lay on your back with your legs straight and arms extended overhead. Slowly roll up to a seated position, reaching forward to touch your toes, then roll back down to the starting position.
Single Leg Stretch
Simply lie on your back with your knees bent and shins parallel to the ground. Hold your right shin with both hands and extend your left leg straight. Switch legs, pulling your left knee in as you extend your right leg straight.
Double Leg Stretch
Again, lie on your back with your knees bent and shins parallel to the ground. Bring your knees in toward your chest and extend your arms straight overhead. Extend your arms and legs out, then bring them back in toward your chest.
Plank
Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Hold your body in a straight line from head to heels, engaging your core and glutes.
Side Plank
To start, you will need to be in a plank position, then shift your weight onto your left hand and rotate your body to the side. Stack your feet and extend your right arm up toward the ceiling.
Pilates Push-Up
Next, start in a plank position with your hands shoulder-width apart. Lower your body down toward the mat, keeping your elbows close to your sides, then push back up to the starting position.
Swan
Yet, lie face down with your arms by your side and palms facing down. Lift your head and chest off the mat, reaching your arms back behind you.
Swimming
For this exercise, you need to lie on your stomach with your arms and legs extended. Lift your arms, legs, and chest off the mat and flutter your arms and legs for 30 seconds.
Single Leg Circles
Of course, lie on your back with your legs extended straight up in the air. Circle one leg clockwise five times, then counterclockwise five times. Repeat with the other leg.
Leg Pull Front
Then, start in a plank position with your arms straight and your hands directly under your shoulders. Lift one leg off the ground and extend it straight back. Switch legs and repeat.
Rolling Like a Ball
Sit on the mat with your knees bent and your hands on your ankles. Roll back onto your shoulder blades, then use your core to roll back up to a seated position.
The Teaser
Lastly, Lie on your back with your legs raised and your arms reaching toward your toes. Use your core to lift your upper body and legs off the mat, then reach forward with your arms.
These are just a few examples of the many Pilates exercises that exist. It’s important to learn proper form and technique from a qualified instructor to get the most benefit from Pilates.
