Pilates Exercises an Hour a Day

Pilates is a system of exercises invented by Joseph Pilates and designed to change the body's shape. Performing Pilates exercises for one hour a day relieves back pain, improves posture, increases flexibility and tones the entire body. This results in a tighter waistline and a more fit body. Pilates focuses on breathing, concentration, centering, fluidity and precision during the moves.

  1. Warm-Up Exercise

    • Use warm-up moves in order to ready your body for your Pilates workout. The Swinging Warm-Up is a traditional Pilates exercise that accomplishes this goal. While performing this move, imagine yourself swimming in a pool of water and complete this exercise in slow motions, concentrating on controlling the movement of your body. Stand with your feet shoulder width apart and raise your arms upward. Contract your abdominal muscles and inhale. While exhaling your breath, let your arms fall to the forward position and keep your knees bent slightly. Arch your back, relax your head, relax the shoulders and allow them to fall forward. You should feel a gentle stretch with your arms hanging at your sides. Pull your arms behind you as far as you can, in a slow movement. Bring your arms back to the forward position and inhale. Roll up slowly until you reach the starting position. Perform this exercise for 10 repetitions, and concentrate on reaching higher each time.

    Chest and Arm Exercises

    • Upper body movements such as the chest stretch are traditional Pilates moves. Perform the chest stretch by standing with your feet shoulder width apart. Keep your knees loose and do not lock them. Stretch your arms in front of your body, turn your palms facing upward and inhale. Hold for a moment and exhale slowly. During the exhale, stretch your arms to your sides, contract the abdominals and open your arms. Keep your back straight while performing this move. Complete this exercise 10 times, spreading your arms a bit farther each time. Ballerina Arms is another Pilates move that you can do at home. Sit cross-legged on the floor and keep your spine straight. Bend your elbows at 90 degrees and pull your arms back until your shoulder blades touch in the middle of your back. Slide your arms down your back slowly as far as you can. Raise your bent arms over your head, like a ballerina. Bring your arms back in front of you and do 10 repetitions.

    Waist Exercise

    • Pilates helps strengthen and tone the core of our bodies, the abdominal muscles. Core moves such as the Waist Whittler are performed by lying on your left side. Rest your head in your left hand and steady your body with your right hand by placing it on the floor in front of your chest. Keep your chest open and do not roll or curl it down toward the floor during this move. Inhale while you engage or tighten your abdominal muscles. Raise both legs off of the floor while you exhale. Hold the move for a count of four about 12 inches before your legs touch the floor and then lower them until they almost touch the floor. Inhale and raise your legs again on the exhale. Perform this move eight times, then repeat on the other side.