List of Pilates Exercises

The Hundred

• To perform this exercise, which works the abs and inner thighs, lie on the floor with your legs extended and arms palm down by your sides. With an exhale, raise your head and shoulders off the mat, and extend your arms and legs. Legs should create a 45-degree angle with the floor. Continue to press your lower back into the mat while you reach energetically through your fingertips and curl your chin down to your chest. Pump arms about 6 inches up and down 10 times, using an inhale for the first five pumps and an exhale for the next five.

The Roll-Down/C-Curve

• The roll-down/c-curve exercise works your abdominal muscles. Sitting tall on the mat, bend your knees and place your legs hip-width apart, feet on the ground. Secure your hands behind your thighs. Keep your elbows wide as you inhale, and roll your upper body back toward the mat. Curl your pelvis and press your lower back into the floor, stopping about halfway down. Hold the position for about three breaths, then roll back to a seated position and repeat. Your feet remain in contact with the ground for this movement.

Leg Circle

• Leg circles work the abs, hips, inner and outer thighs and hamstrings. This move is completed five times in both clockwise and counterclockwise directions on each leg. Lying on the floor, place your arms near your sides for support and balance. Lift one leg, point the toes and reach slightly outward, rotating the leg minimally. With an inhale, trace a circle on the ceiling with your toes. Move your entire leg but ensure your hips maintain constant contact with the mat.

Single-Leg Stretch

• This Pilates exercise is similar to a bicycle crunch. For a single leg stretch, lie on the center of the mat and hug your knees into your chest. Extend your right leg about 45 degrees to the floor, and place your left hand on your left ankle and right hand on your left knee. Lift your head, neck and shoulders, and hug your left knee into your body before switching legs and arms. Control the movement as you inhale during the switch, and exhale for two counts during the hug. Complete five to 10 repetitions per side to work your abs and obliques.

Roll Like a Ball

• Sit toward the front of your mat with your legs hip-distance apart. Grasp the front of your ankles with your hands, and round your back. Look toward your navel, remaining in a tight ball. Tilt slightly back and center your weight to balance just behind your pelvic bones. Inhale and move backward until your shoulders reach the mat. Exhaling, return to the balancing position. Repeat this six to 10 times to work the abs.

Spine Stretch Forward

• Sit tall on your mat and extend your legs in front of you. Place your feet hip-width apart and flex your toes toward your body. Keep your legs as straight as possible and extend your arms forward. Do not shift your hips or lower back. Exhale and lower your head through your outstretched arms. Your upper back should round as you curl your chin toward your chest and pull your navel toward your spine. The movement simulates diving through your arms without moving any body part below the middle of the back. Inhale to return to the starting position. Repeat this movement three to five times to work your core muscles.

Side Kicks Front

• This movement works the abs and glutes and should be done between five to 10 times on each side. Lie on your left side, placing your head in your left hand with you elbow bent. Place your right hand on the mat in front of the stomach for balance. Extend legs to a 45-degree angle in front of your body. Raise your right foot to hip level and inhale, swinging the leg forward. Swing the leg back slightly behind the body as you exhale. Keep your toes flexed and only extend movement as far as you can without rocking.