Ellie Herman

Pilates has become one of the most popular fitness systems in the world. The Pilates method works to strengthen the center, lengthen the spine, build muscle tone and increase body awareness and flexibility. This Cheat Sheet summarizes what you need to get started in Pilates and includes lists of exercises, from fundamental to advanced.

The Roll Down exercise in Pilates is a beginning variation of the classic Pilates Roll Up. The Roll Down increases abdominal strength and articulation of the spine.Sit up with your knees bent and your feet flat on the floor, hip distance apart, and a comfortable distance away from your body.Extend your arms in front of you.

Stacking the Spine — a basic movement in Pilates — is a finishing position to several exercises. It teaches articulation of the spine (full movement throughout all the vertebrae) as well as how to sit up vertically. It’s a fluid way to sit up or stand erect from a hunched-over position. Also, Stacking the Spine is a wonderful stretch for your back.

The Basic Cat exercise in Pilates is one of the gentlest and simplest ways to stretch out the back. You see cats making this movement in the morning when they wake, and you can do it too!Get on all fours.Align your hands beneath your shoulders and your knees beneath your hips. Allow your back to assume its natural position, in Neutral Spine.

The Upper Abdominal Curls movement is a fundamental exercise in Pilates, generally used as a warm-up for your upper back and neck and to get you to feel your Pilates Abdominal Position. This exercise may be difficult for you if you have weak upper abdominal muscles or a very tight upper back and neck. In either case, keep trying.

Pilates Side Kicks is a side-lying stability exercise. Side kicks focuses on control from the belly and strengthens your thighs and your butt. This exercise is not about how far you can kick your leg; it’s about how stable your body can be while you move your legs freely.Lie on your side with your legs slightly in front of your body and slightly turned out in the Pilates First Position.

The Hundred exercise in Pilates got its name because you hold the exercise for 100 beats. It is a great exercise to come early in a series because it gets your whole body warm, possibly even breaking a sweat. The Hundred gets your breath going strong and your blood moving. In addition, it is an excellent exercise for increasing torso stability and abdominal strength.

The Rising Swan exercise in Pilates strengthens your neck, back, and butt muscles. You should include the Rising Swan in your daily routine to counteract the negative effects of forward bending on your spine.Lie face down with your forehead flat on the mat, your arms bent with your elbows close to your side, and your palms facing down by your ears.

The Rolling Like a Ball exercise in Pilates is a combination of Hip-Up and Balance Point. Requiring both strength and control, Rolling Like a Ball is a fun way to massage your own back, find out how to articulate your spine, and find abdominal control.Start sitting up in the same position as Balance Point.Your legs should be bent and off the floor and your hands holding the front of your knees (one hand on each knee).