Pilates Exercises

Exercise 1 - Oblique's Side Pulse Pull in the abs and breath normally (purse lips), then squeeze your legs

together and move them up and down in a pulsing movement

This works the sides of your waist and abs

Exercise 2 - Oblique's Side Pulse For a beginner, you might wish to place your floating hand on the floor in

front of your body to stabilise you more

This progression works the sides of your waist and abs a bit harder

Exercise 3 – Progressive Side PlankTake care not to raise hips up too high. Head in neutral spine

(keep everything straight)

Further progression of the oblique's Side Pulse with the hand on the waist

Exercise 4 –Side Plank With Over arm Raise on Elbow

Keep your movement flowing

Works the waist and the stomach

Exercise 5 –Side Plank with Overarm Raise (on Hand)

Because of leverage, keep the abs tight and don’t over stretch. Place your hand in line with (not at right angle too) the body

This is a progression which is more difficult

Exercise 6 – Single Leg Stretch for the Abs

Make sure the back is flat, engage the abs

Working the lower abs

Exercise 7 – Double Leg Stretch for the Lower Abs

Make sure the back is flat, engage the abs

Harder to do than the single leg stretch because of increased leverage

Exercise 8 – Criss Cross for Lower Abs

Take care not to go too low with the legs as a beginner

Works lower abs and hip flexors

Exercise 9 – Pilates Scissors Beginners should start with slightly bent knees, because as you progress and

straighten your legs more, leverage will increase

Works lower abs and hip flexors

Exercise 10 – Plank on Elbows with Alternate Leg Raise

Make sure the back is not arched

Working whole of the abs area

Exercise 11 – The Reverse Roll-out Pull your abs in before starting the roll back, stop rolling back when you feel

tension in your stomach

Working whole of the abs area

Exercise 12 – Advanced Roll As you go down, restack the spine (lowering down slowly), breath normally as

you do this exercise

Progression to the reverse roll-out which works the abs harder

Exercise 13 – Side Raise Abduction Maintain good alignment, lie straight without arching your back, beginners

should keep their leg low

Works the top of the upper thigh and buttocks

Exercise 14 – Forward Raise Abduction

Ensure you lead with your heel and keep foot in eye view, beginners should keep their leg low

Works the buttocks and outer thighs

Exercise 15 – Tuck Position Beginners should start with feet close to the bottom and pull in the abs

before lifting the body up to sitting position

Works the abs and hip flexors