Have you taken a pilates class yet? Pilates is one of my favorite ways in which to work out. Done either at home or in a studio, it’s the perfect option for those looking to tone and strengthen their core while also focusing on improving their flexibility. It’s low-impact and is the perfect option for new mommas, those recovering from injuries, and anyone looking to tone and build strength.

Named for its creator Joseph Pilates, pilates may be done either on a mat or on a reformer. A pilates mat is a bit thicker than a yoga mat however if you’re working out at home, a yoga mat works perfectly (although you may want to add a towel for a bit of extra cushion). A reformer is a platform that has a foot bar, springs, and pulleys to provide tension for each movement.

All exercises start in a tabletop position. It is called tabletop because your lower legs are forming the flat, level top of a table while your thighs are forming the straight, perpendicular legs of a table, connecting you to the ground.

If you need a modification for any of the exercises, leave your head down; when reaching your legs out, reach them more toward the ceiling to help protect the low back.

And, of course, please check with your doctor before beginning any new exercise program.

The Hundred

Start on your back in a tabletop position with your legs up and bent at 90 degrees. Extend your arms to your side and pull your abs in and up. Crunch up and pump your arms up and down vigorously. Take 5 short breaths in and 5 breaths out. Aim to pump your arms 100 times.

The Roll-Up

To begin, lie on your back on the floor (on a mat) with your legs straight. Anchor you lower back to the floor (let your belly drop down toward the floor) and make sure your shoulders are relaxed and not up at your ears. Take a few deep breaths to relax and when you’re ready, leave your scapula anchored in your back and your ribs down as you bring your arms straight up and over your head and back so that your fingertips are pointing to the wall behind you.

Inhale and leaving your scapula down, bring your arms up overhead. As your arms pass your ears, let your chin drop and your head and upper spine join the motion to curl up. Exhale and continue in one smooth motion to curl your body up and over to your toes. Pull those abs in and deepen the curve of your spine as you exhale. This sounds super easy. It’s not. You’ll quickly learn how strong (or not) your abs are. Reach for your toes keeping your head tucked, your abs in, and your back rounded.

Inhale to bring your breath into your pelvis and back as you pull your lower abs in, reach your tailbone under, and begin to unfurl, vertebra by vertebra, down to the floor. Be sure to keep your legs on the floor and don’t let them fly up as you roll down. Also make sure your shoulders haven’t crept up.

Leg Circles

I love doing leg circles. They are incredibly easy to do but hard to do well.

Similar to other mat exercises, you’ll start with your legs extended on your mat with your arms by your side. Pull your abs in and make sure your hops and shoulders are deep into the mat.

Draw one knee in towards the chest and then extend it straight up (toward the ceiling).

Inhale and cross the extended leg up and over your body. Angle it up toward your opposite shoulder and over your outstretched leg.

Exhale and lower the leg down towards the center line in a circling motion. You don’t want momentum doing this, so use control to carry your leg and work those abs. Once you’ve done 5 in one direction, do them in reverse before switching legs.

Rolling Like a Ball

This is another exercise I love doing when I’m doing a pilates mat series. It stretches out my back and gives my vertebra some love. It’s also fun and much harder than it looks. Your abs will control this motion, not momentum.

To begin, sit on your mat and clasp your hands over your shins.

Drop those shoulders, deepen your abs, and make a curve in your spine. Do not tuck your head, but do duck your chin slightly and keep your eyes on your belly button.

Lift your feet off the mat and balance on your sit bones. Inhale, pull your lower abs in and roll back, only going to your shoulder (do not roll on your neck). Pause.

Exhale keeping the curve in your spine and abs in. Use the exhale and your abs to return to upright.

“Series of 5”

• Single Leg Stretch

  • Lay on your back. Legs come to table top. Lift head, neck and shoulders looking toward your thighs. Reach one leg out and then the other guiding the knee in with the hands. Inhale leg away and exhale as you alternate.

• Double Leg Stretch

  • Legs at table top. Lift head, neck and shoulders look towards your thighs. Hands come to your temples. Reach both legs and arms out. Circle arm around and hug the knee in.

• Scissors

  • Legs to the ceiling. Lift head, neck and shoulders and look towards your thighs. Grab behind the right leg and lower the left leg towards the floor only as low as you can keep the pelvis square to the ceiling. Pull the leg toward you and exhale. Inhale switch.

• Lifts and Lowers

  • Legs to the ceiling, toes turned out laterally, heels together. Hands behind the head, look towards the thighs. Inhale lower both legs away for midline only as far as you can maintain your low back on the floor. Exhale flatten the belly and raise the legs to the ceiling.

• Criss Cross

  • Legs come to table top. Hands behind head, elbows out wide, lift head, neck and shoulders, look toward your thighs. Reach one leg out as you rotate and bring your underarm towards the opposite knee. Inhale leg away and exhale as you alternate.