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.

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.

Relax and stretch your body with the basic Pilates bridge pose. The bridge position increases your flexibility, exercises your butt, and stabilizes your core. All you need is a mat.

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.