Many pilates exercises can be performed at home with no additional expensive workout equipment.

Named after its founder, Joseph Pilates, this system is a fantastic way to exercise both your inner core muscles (also called the powerhouse) as well as improving your overall body’s level of flexibility.

It is a balanced blend of strength and flexibility training that is designed to improve posture, reduce stress and create those long, lean muscles everyone wants all without bulking up.

The Pilates system is not just a form of exercise, but it is also a method of stretching and strengthening your entire body. Originally it was designed to develop your body’s core through the act of stretching, balancing, strengthening and breathing.

Some of these exercises are performed on very specialized Pilates equipment such as the Pilates Cadillac, Pilates Reformer or Ladder Barrel. It is important to know that many of the basic system exercises can be performed on a floor mat. It is possible to add small accessories including resistance bands, balls and rings to the exercise repertoire for more variety.

Essential Principles of Pilates:

Breathing: When performing Pilates exercises, you must remember to breathe out with the effort. This will help you to relax into the movement.

Concentration: Concentration is key to this method of exercising - constant focus on every single movement is required.

Flowing movements: Pilates is based on freely moving from one position as smoothly and slowly and naturally as possible into the next movement.

The "girdle of strength": This incorporates three large, main areas including the abdomen, the back and the buttocks.

Relaxation: The relaxation exercises at the end of any Pilates workout session are very important to restore your lowered energy levels and to induce a more tranquil state of mind.

A Few Essential Pilates Exercises

The Hundred - The hundred is most often used as a dynamic warm-up for the abdominals and lungs in Pilates classes. This is a classic Pilates mat exercise and you will be asked to do it during the beginning of almost any Pilates class. It is a challengin exercise that will require that you coordinate your breath with movements, while being strong and graceful, all at one time.



V-Out -



Saw -This is a basic Pilates Mat Exercise that is appropriate for all workout levels. It is a very good spine stretch exercise that utilizes spinal rotation and your breath to increase the overall stretch.



One-Leg Stretch - There is definitely an element of coordination to this exercise. The one leg stretch is all about learning to move from your center. This exercise trains the abdominals to initiate movement, and to support and stabilize the trunk as the arms and legs are in motion. Many people find it especially helpful in targeting the lower abs.



Double Leg Stretch - The double leg stretch is a really powerful abdominal strengthening workout. It is also a great ab workout, literally radiating out from the core powerhouse, which in turn demands both strength and endurance from the abdominal area.



Single Leg Teaser - The single leg teaser is meant to be performed smoothly, with control and is harder than some exercises but very much worth it. It is very important to getting those flat abs and a great core.

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" The goal of Controlology (Pilates Method) ..... "the attainment and maintenance of a uniformly developed body with a sound mind and the ability to perform life's daily activities with zest and ease."