by Lisa Stephens

Created on: July 24, 2009

Pilates is a method of exercise designed for whole body conditioning. Unlike many other forms of exercise that require numerous repetitions in a single direction, Pilates exercises are performed with very precise and controlled repetitions in several planes of motion. Pilates exercises are performed with slow, gentle movements, allowing for fluid energy flow throughout the body, which enables them to be done by anyone.

Pilates focuses on strengthening the muscles of the back and abdomen, commonly referred to as the core. When you strengthen your core muscles you will be developing improved pelvic stability, flexibility, joint mobility, and improve abdominal control and strength throughout your core.

Many of the Pilates exercises can be done in the comfort of your own home. If you desire more advanced training, or plan on using the Pilates method for rehabilitation, you should seek the advice of a certified Pilates trainer, who will be able to design a program suited to your specific needs. Here are a few exercises to increase your strength and conditioning of your back and abdominal muscles.

Chest Float

Start by lying on your stomach with your arms at your side and your legs straight out. Let your forehead rest gently on the floor. Take in a deep breath, then let it all out and stretch your arms out behind you while pushing your shoulders down and lifting your head and torso off the ground. Stay focused by looking at the ground and keeping your head in alignment with your spine. Take a deep breath in and hold the position for a full breath. Breathe out and slowly relax back down. Repeat the process ten times to start. You can slowly increase the amount of repetitions as you become stronger.

Opposite Arm and Leg Raise

This exercise will strengthen your upper back. Begin by lying on your stomach with your arms stretched out in front of you. Make sure to keep your pelvis in a neutral position and your nose touching the floor. Inhale to start the exercise. As you begin to exhale, tighten up your abdominal muscles, stretch your legs, lift your head and chest off the floor, and slowly bring your arms to your side. Inhale again and slowly bring your arms back to their original position while lowering your head and chest. Repeat the steps 5-10 times depending on your comfort level.

Cat Stretch

This exercise works to improve overall spine flexibility and helps improve abdominal stability. Begin by kneeling on the floor in neutral position,

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