by Nina Hammiel Turner

Created on: July 25, 2009

Joseph Pilates developed Pilates in Germany in the early 1900s. The exercises were based on aerobic and yoga movements and are designed to give users a mind-body experience through the incorporation of deep breathing and intense concentration. However, Pilates has earned a famed reputation among today's health buffs and fitness nuts because of its ability to provide long, lean muscles and for providing great abs. Pilates devotees often show off ultra flat abs with muscle tone that they weren't able to achieve through other methods of exercise.

I was introduced to Pilates several years ago and while I wouldn't exactly consider myself a devotee, I enjoy Pilates classes every now and again. I also enjoy performing my favorite Pilates movements at home some times for the exercise benefits and others times for the relaxing quality of the movements. Here are some of my favorite Pilates exercises that work the abdominal and back muscles. Before you get started, don't forget to begin with a stretch and 10 minutes of walking, jogging, or biking to warm up your muscles.

The Hundred. Begin on your back with your knees bent and your calves parallel to the floor. Inhale. Exhale as you bring your back off the floor and curl towards your knees. Inhale. Exhale as you extend your legs and arms in front of you keeping both your legs and arms close to the floor. Then pump your arms while taking short breathes in and out as you pump.

The Roll-up. Begin lying flat on your back with your arms stretched above your head. Inhale and bring your arms over your head while keeping your shoulders down. Put your chin into your chest and continue rolling your body upward. Exhale as you continue rolling your chest towards your knees. Inhale and begin to roll backwards. Exhale as your roll your back onto the floor one vertebra at a time.

Swimming. Lie flat on your stomach with your arms stretched above your head and your legs flat. Inhale lifting your left arm and right leg off the floor. Exhale as your lower them. Repeat with the opposite leg and arm. Repeat in reps of 10 or 12.

Back lifts. Lie flat on your stomach with your hands behind your head. Inhale. Lift your torso off the ground as far as you can. Exhale as you lower your body back down. Repeat in reps of 10 or 12.

Plank. Get in push up position making sure your body is parallel to the floor. Hold the position for 30 seconds or until you begin to shake. Repeat. As your core muscles get stronger you will be able to maintain plank position for longer periods of time and incorporate other movements such as lifting a leg or an arm during the exercise.

Whether you're a newbie or a seasoned veteran when it comes to Pilates these movements are a great start and should be a staple of your workout.

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