Pilates is an exercise program designed primarily to work the core?the muscles of the abdomen, back, hips, and pelvic area. It also strengthens muscles of the arms and legs, and increases flexibility. You can do Pilates exercises at home with a video, in a class, or in a studio with special equipment. Boxer and performer Joseph Pilates developed the program in the early 20th century, and it has steadily gained popularity over the years.
The advantage to Pilates exercises is that they?re slow and easy enough for people of all ages and fitness abilities to do. One of the best-known Pilates exercises is ?the hundred,? which works the abdominal muscles. You lie on your back with your knees bent at a 90-degree angle, or hovering a few inches off the ground. As you breathe in and out, you pulse your hands and count until you reach 100.
The roll-up is another Pilates abdominal strengthener. You lie on your back with your knees bent or straight, and your arms stretched out straight up over your head. Then you curl upward, raising your arms straight up, and then out in front of you until you?re reaching out all the way over your toes. Curl back, bringing your lower back and then your upper back down to the floor and returning to the starting position. Do eight to 10 repetitions, gradually adding more reps as your stomach strengthens.
Single-leg circles are one of the Pilates exercises that work the lower body. To do this exercise, lie on your back with one leg raised straight into the air. Pull in your abdominal muscles to anchor your body. Lower one leg straight down and cross it over the other hip. Sweep the leg around in a small circle, and then raise it back up into the air. Repeat 10 times on each leg.
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