Pilates exercise was developed by a German man named Joseph Pilates in the 1920s. He emphasized a balanced development of body through core strength. Over the years, his techniques have been adapted and refined. Though originally used primarily by dancers, Pilates has become more popular in recent years with the fitness industry.

In the physical therapy setting there are many benefits of Pilates exercises:

• Pilates exercises can improve standing balance, core strength and support the low back.

• Pilates exercise for total joint replacement patients can strengthen and support without weight bearing stresses.

• Pilates exercise for upper back and cervical patients will improve posture in sitting and standing.

The foundation for these exercises is core strengthening of the deep abdominal muscles of the spine. These muscles basically support the spine from the front - deep inside, close to the spine. They form what is commonly referred to as the powerhouse of the body. Pilates exercises emphasize quality of movement over quantity, and controlled movement from those strong powerhouse muscles.

Pilates is challenging, adaptable, and beneficial. It is not aerobic but can work well when accompanied by aerobic exercise or done on alternating days.  Included below are some of our favorite Pilates exercises you can try at the gym or at home. Remember to breathe through all of your exercises and concentrate on having a stable core. It is better to do 3 repetitions of the exercise properly than 10 repetitions poorly!

1.  Hundreds Plank - Lie on your back with your knees bent and your feet flat on the floor. Arms should be at your sides with your palms turned face up. Draw your belly button toward your spine so the small of your back presses lightly into the floor. (This should not be such a large motion that you cannot breathe comfortably.) Lift your head, pretending to hold an orange under your chin. (Don't really hold an orange under your chin!) Lift your arms- elbows straight- level with your belly button. Now lift your legs- knees bent at 90 degrees- directly above your hips. Hold this position- head up, arms up, legs up, for 20-30 seconds. Repeat 2-3 times. If this is not challenging enough- extend your legs at the knees and hold. Remember to breathe! To watch a video of the Pilates Hundred click here

2.  Heel Taps - Lie on your tummy, you may put a small pillow under hips to support your back if needed. Your head needs to down- nose to the floor and hands under forehead. Tighten buttocks and lift your legs straight, 6" from the floor, feet and knees hovering. Now gently tap your heels together 10-15x. You should not be arching from your low back! Repeat 3 sets.

3.  Leg Circles- Lie on the floor, on your back. Arms should be at your side.  Keep one leg extended on the floor, the other leg you should lift toward the sky. Keep your toes pointed, draw a circle with the toes on the lifted leg. You can make the circle as big or small as you would like, but you need to keep the abdominals tight and the trunk stable. (Pretend there is a glass of water on your belly button and you do not want it to spill.)  Perform 5 counterclockwise and 5 clockwise circles, slowly and with good control. Alternate legs, repeat 2-3x on each side. To watch a video of Pilates leg circles click here