Pilates Sample Exercises

Pilates is a system of physical fitness that focuses on strengthening and stretching the core, pelvis, back and spine. Pilates shares many similarities with yoga, such as the extensive use of body resistance exercises and the use of different poses and postures to get an isometric workout. If you are interested in Pilates, consider trying the following basic Pilates exercises.

  1. Crunch Holds

    • Pilates is an excellent way to strengthen and tone the core. While you will probably not get six-pack abs just by doing Pilates, combining Pilates work with aerobic fitness exercises to cut down on belly fat can result in a flat, sexy midsection. One simple abdominal exercise used in Pilates is the crunch hold. Begin the exercise by lying on your back on a comfortable surface. Your legs can either be flat against the floor or bent, as if you were getting ready to do a situp. Next, place your hands behind your head, and bend up slightly at the core, as you would to do a crunch. Use your hands behind your head to provide gentle support to your head, so that your neck is not engaged too intensely. You need to bend up just far enough so that your abdominal muscles are fully engaged. Your shoulderblades and back should still be on the floor. Hold the position, consciously using your core to hold you up for about 10 seconds, then lower yourself back down. Repeat the exercise several times until your abs begin to fatigue.

    Knee Tucks

    • Knee tucks are another basic Pilates exercise that can be done from the same position as crunches and can even be intermixed between sets of other exercises to vary your workout. To begin, lie flat on the floor with your hands behind your head for support. Next, lift your legs off the ground, keeping the knees bent at around a 90-degree angle. Keep lifting them until your upper legs are perpendicular to the floor, so it looks as if you could be sitting in a chair that had its back resting against the floor. This is the starting position for knee tucks--to complete the exercises, simply use the strength of your core to move the knees toward your chest. After you tuck the knees in, return the knees to the starting position. Do 15 to 30 repetitions.

    Toe Dips

    • Toe dips are a third simple Pilates exercise that can be done from the same position as knee tucks. To begin, assume the starting position for knee tucks: You should be on your back with your knees raised so that your upper legs are at a right ankle to your torso, and your calves are at a right angle to your upper legs. From this position, use the strength of your core to gently lower one of your legs down, keeping the knee bent, until the toe touches the floor. After touching, use the core to lift the leg back up to the starting position, then do the same with the other leg. Continue alternating until you do 15 to 30 reps for both legs.