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There are many variations of a Pilates mat exercise that you can do. One of the most beneficial factors about Pilates mat exercise is that you do not need any equipment to do it therefore it can be done any place at any time.
It is the perfect way to stay in shape while traveling or when you are too busy to make it to the gym.
The first Pilates mat movement that you should try is the 'swimming position'. This is where you would lie stomach-down on the mat and raise your upper body and legs off the floor. With your arms overhead start making a swimming motion, moving both your arms and your legs up and down.
This will directly target the back muscles as well as call into play your rear deltoid and glute muscles.
The next movement is called the "saw" and is where you sit on your bum on the mat, legs straight out in front of you slightly separated and then arms straight out to the sides. Next twist at the waist so you bring one arm forward and it touches your opposite toe while the other one moves directly back behind you (your head should face the backwards direction). Hold for a second, return to the starting position and then repeat again only this time facing the other direction.
The final movement to try will really work your abdominal core and should only be done by those who do not currently have back problems. To begin, lie back down on the mat, legs straight underneath you and arms at your sides. Then lift both legs slightly off the floor and bend at one knee, bringing it close to your chest (the lower leg is still slightly elevated). Pause for a second and then stretch the bent leg out and reverse the action with the other leg.
It will be like you are imitating a bicycle motion with your legs. Note however that if this exercise is too difficult for you to start with you can place your hands under your lower back or out to the side to make it slightly easier.
So next time you have a spare moment give these a try. You do not need to devote a lot of time each day to get better and strengthen your body. Remember that some physical activity is always better than none.
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