How to Do the Pilates 100 Exercise

Pilates was originally developed by a doctor to help his bed ridden patients remain fit and toned even when they couldn’t leave the bed. Those exercises have been adapted to the modern day, to help people stay fit. The focus of Pilates is often on the core, or the area around the abdominals. By working this area, people not only have a flatter stomach and stronger abs, but they also have better posture. The best exercise to work this area is the Pilates 100.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Pilates mat
• 9 inch exercise ball

1. Lay flat on the floor, with your back touching the Pilates mat. Your lower back should stay flat on the floor and not move off the floor during this exercise.
2. Place the smaller ball between your ankles and lift your legs up to a 45 degree angle from the floor. Keep a slight bend in your knees to make the movement more comfortable.
3. Lift your neck and lower back off the floor and lift your arms slightly.
4. Begin pumping your arms up and down while breathing in for five counts. Keep your arms moving as you exhale for a count of five.
5. Continue inhaling and exhaling as you pump your arms for ten repetitions. You’ll feel it almost instantly in your lower abdominal muscles.
6. Pull your knees into your chest, drop the ball, and move your neck from side to side. This stretches your muscles and give your body a chance to rest.

Tips & Warnings

• If you’re new to Pilates, try keeping your knees bent at a 90 degree angle and leave out the exercise ball. As you increase your muscles and become stronger you can start using the ball.