Free Pilates Exercises and Benefits of Pilates

Introduction

Pilates were first created by Joseph Pilates for the intention of strengthening the human mind and body but pilates were later refined by Stott Pilates (see the history of pilates here).

What is Pilates?
The physical goal of pilates is to increase flexibility and strength, without adding muscle mass. Pilates are a series of controlled movements specifically designed with different exercise apparatus'. Now Pilates are completed with an exercise mat sometimes exercise balls and bands but this equipment is not required. Pilates can be done with just bodyweight which makes this type of exercise ideal for the masses.

Benefits of Pilates

Increases your basal metabolic rate (BMR) due to the increased energy expenditure and focus on increasing musculature.

Promotes balance and body awareness through a series of fine controlled movements.
Helps reduce stress due to somewhat intense exercise (source).
Decreases overall body fat percentage with continuous exercise for a mimimum of 20-30 minutes.
Increases your mood.

Free Pilate Exercises

Picture of Pilate Exercise	Name of Pilate	Muscle Group
	Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly bring them all the way behind your head while stabilizing with your arms. Now, brin...	Abdominals, Hamstrings, Biceps femoris, Latissimus dorsi, Back, Upper Body
	Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend your body all the way until your flat on the ground (complete this very slowly). ...	Abdominals, hip flexors, Biceps femoris, Hamstrings
	One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your leg without it hitting the floor and return to the starting position. You can als...	Abdominals, Hip flexors, Rectus femoris, Thigh, Upper Body
	Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your body while holding your knee with your outside arm and your inside arm holding you...	Abdominals, Hip flexors, Rectus Femoris, Thigh, Upper Body
	Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. Now slouch completely and stretch out with your arms while tucking your head inb...	Abdominals, Latissimus Dorsi, Teres major, Back, Rhomboids, Upper Body
	Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs behind your head with your legs straight. Open your legs and return to the starti...	Abdominals, Lower Abdominal, Hip flexors, Latissimus Dorsi, Back, Upper Body
	Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both hands and while balancing on your bum (you should be in a v sit). Now lower you...	Abdominals, Lower Abdominal, Hip flexors, Stabilizers, Rectus Femoris, Thigh
	Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while coming up slowly to eventually touching your toes. This exercise should be perf...	Abdominals, Lower Abdominal, Hip flexors, sternoclideomastoid, Neck, Upper Body
	Alternate Foot Hold: Start by sitting in the upright position with your back straight and arms out to the side. Now with your opposite arm of your leg, touch your toes and repeat with the other arm. ...	Abdominals, Lower Abdominal, Obliques, Serratus anterior
	Leg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your one leg behind your body (staight leg) and then bring it foreward all under contro...	Abdominals, Lower Abdominal, Rectus Femoris, Thigh, Hip Flexors, Leg
	Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now raise your torso slightly and lift your arms keeping them straight and complete...	Abdominals, Shoulders, Anterior Deltoids, Rectus Femoris, Thigh, Upper Body, Lower Body
	Body Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while working your abdominals. Start this exercise by rolling backward balancing on your spine now r...	Abdominals, Stabilizers, Upper Body
	Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behind you and complete 2 fast repetitions then lower your legs. Now lift your torso...	Lower back, Erector Spinae, Hamstrings, Biceps Femoris, Lower Body
	Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were doing a pushup except rest your weight on your hips instead of your feet. Extend ...	Lower back, Erector Spinae, Neck, Upper Body

Pilates Equipment

What Pilates equipment do you need? One of the great things about pilates is you don't need expensive equipment to perform Pilates. All you need is an exercise mat and you have everything you need to perform the new fad of fitness exercise. Some people like to purchase pilate videos or DVD. This may be helpful if you need a little encouragement and someone to guide you during your workout

Pilate Workouts
Here are a few pilate workouts available at Myfit.ca:

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