Pilates (pronounced puh-lah-teez and not pie-lates) is similar to yoga but emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, and so on. For this reason, Pilates develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than with other forms of exercise.

The Hip-Up position is both a position and a fundamental exercise in Pilates. Here, you see how to form the Hip-Up position, which is a basic movement in Pilates that is used in many different Pilates exercises.By lifting your hips, you strengthen your lower abdominal muscles (and your butt muscles as well, if you squeeze your butt on the way up).

Most of the Pilates mat exercises strengthen the muscles necessary to properly support the spine and bring an awareness about what proper posture actually is. It's not enough just to do Pilates mat exercises; if you want to improve your posture and heal your back pain, you must incorporate Pilates into your daily life.

If you've ever watched a cat, be it a house cat or a jaguar, you may have been intrigued by the cat's incredible agility and resilience. How does a cat jump from high places and land with little impact? How can a cat fit into spaces that seem way too small for it? How does a cat balance on the slimmest edge with the greatest of ease?

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.

Balance Point is both a position and a fundamental exercise in Pilates. Here, you see how to form the Balance Point position, which is a basic movement that is used in many different Pilates exercises. This position teaches you that to balance with ease, you must engage your deep center. Follow these steps to form the Balance Point position in Pilates: Sit up with your knees bent and hold on to the backs of your thighs.

When you combine a Hip-Up position in Pilates with a little low butt squeeze, you get the Levitation position. The Levitation position is a basic movement that is used in many different exercises. Lie on your back and lift up your hips with your Abdominal Scoop. At the top of the Hip-Up, squeeze your butt. You’ll feel your hips levitate, rising perceptively higher as if the hand of a goddess came down and lifted you from the heavens.

Upper-abdominal curls help strengthen and tone your tummy. This video shows you proper positioning and form for floor crunches, as well an upper-abdominal workout on an exercise ball.

The cat position relaxes and stretches your body, specifically your back. The basic Pilates cat stretch, usually done on a mat, is one of the gentlest ways to stretch your back.