How to Do Basic Pilates Mat Exercises

You don't have to be a contortionist to get into pilates. Try a few basics.

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By Brandi Nicole Hopper
eHow Contributing Writer

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You don’t have to be a circus freak to do Pilates. The health benefits are great for regular people who just want to get in shape, strengthen their core and rest better at night. And don’t worry about not being flexible enough. You may not be able to touch your toes without bending your knees today, but once you’ve mastered a few basic Pilates mat exercises, you’ll be amazed at the elasticity you’re muscles will achieve. The key is to start slowly. Don’t do too much and if something hurts, stop. Simple.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Pilates mat
Comfortable clothing

How to do the Pilates Hundred

Step 1

Lie on your back on the Pilates mat, arms resting at your side.
Step 2

Now lift your head off the mat and tuck your chin. Hold this position.
Step 3

Keeping your arms straight, beat your arms up and down just 6 to 8 inches off the mat.
Step 4

Do 5 beats while inhaling slowly and 5 more while exhaling slowly for a total of 100 beats.

How to do the Roll Up

Step 1

Lie on your back on the mat, arms extended above your head.
Step 2

Now, raise your arms in the air, pointing toward the sky as you point your toes up and toward your body.
Step 3

Lift your upper body, using your arms and core muscles to propel your head and shoulders off the mat, as in a sit-up.
Step 4

Bend your upper body all the way over and touch your toes. If you cannot touch your toes, simply go down as far as you can without causing pain.
Step 5

Repeat this exercise 10 times.

How to do the Swan Dive

Step 1

Lie on your stomach on the mat with your arms resting comfortably above your head.
Step 2

Lift your arms wide off the mat, spreading them outward like a bird.
Step 3

As you do this, lift your legs off the mat as if you are preparing to soar.
Step 4

Hold this position for a count of 5 seconds before returning to a resting position.
Step 5

Repeat this exercise 10 times.

How to do the Bicycle

Step 1

Start in a resting position lying on your back on the mat with arms at your side.
Step 2

Lift your lower body up off the mat with the help of your arms, holding your hips in position with your hands.
Step 3

Now rotate your legs in the air as if peddling a bicycle.
Step 4

Do 10 cycles before resting for 10 seconds. Repeat the exercise 10 times.

How to do the Spine Twist

Step 1

Sit on the mat, back straight with arms outstretched at your sides.
Step 2

Twist your entire upper body to the right as you also move your head, looking to the right.
Step 3

Twist your upper body back to the front, moving your head in line with it.
Step 4

Twist your upper body to the left, moving your head to the left as well. Feel the stretch in your back as you move.
Step 5

Repeat the three positions a total of 10 times.