Pilates Sample Exercises

The best Pilates mat exercises are a great way of strengthening your core muscles, lengthening your body and increasing your range of motion. The best Pilates exercises range from beginner to advanced and offer modifications within each level.

Some of the best Pilates mat exercises require nothing more then a mat or padded surface. No expensive equipment, videos or class tuition fees are necessary to perform Pilates in your own home. These factors make Pilates ideal for busy individuals, mothers with children or people living on a limited budget. These exercises can be easily learned on your own, although it is always good to have someone around once in a while to check your technique.

Technique is very important when doing Pilates mat exercises. Without proper technique, you will not be able to reap the full benefits of Pilates. The following are a few key principles to keep in mind.

*Concentrate on breathing evenly in and out through the nose.

*Your shoulders should be down and back with your chest out.

*Press your belly button in toward your spine pulling your ribcage in.

*Keep an open chin and elbows, long neck, long body.

*The powerhouse = your core muscles

In addition to these key principles, there are modifications to every exercise that allow you to adapt them depending on your fitness level, making them easier or more difficult as you progress. The following are a few examples.

*Keep head and shoulders on the floor (beginner).

*Grab your legs while rolling up and down (beginner).

*Keep your legs higher and bend your knees while doing exercises on your back (beginner).

*Lower your straight legs farther toward the ground (advanced).

*Reduce your range of motion (beginner).

Here is a list of 7 of the best Pilates core exercises to incorporate into every workout.

1. The Hundred

2. The Roll-Up

3. Single Leg Circles

4. Rolling Like a Ball

5. Single Leg Stretch

6. Double Leg Stretch

7. Spine stretch forward

If you learn how to correctly do these 7 best Pilates mat exercises and practice them on a daily basis (even for just 20 minutes a day), along with some cardio and healthy eating, you will have flatter abs, better posture, a lean and sculpted body and feel more energized.