Pilates is an exercise form that builds core strength created by Joseph Pilates. It centers around the theory of  core strength, and pilates is a workout that improves movement, strength, body awareness, and correct body alignment. Combined with a proper diet, it can also work as an effective lose body fat guide.

Because Pilates is based around developing the core muscles, which are the deep abdominal muscles, everything else is strengthened as well. As the core develops, a flat abdomen, fit legs and a strong back follow. Agility and flexibility improve, and it is a safe workout, often used in rehab, so chances of injury are minimal.

Pilates can be done either at home or in a studio, with or without a trainer. Some people simply use a mat, but others choose to use a piece of equipment called the Reformer. This is a resistance based piece that has a moving carriage that slides along a frame. Ropes and springs provide resistance and assistance, and the Pilates moves are done on this piece. Some believe the Reformer provides better results, however it is an expensive piece and should be done with a trainer, at least at first. Others love the mat, as it can be done in the home and does not really need supervision. It is a personal choice and can be based on time, budget and personal preference.

A sample Pilates exercise is the roll up: start flat on the floor face up, extend arms upward above the ears and press the legs tightly together. Bring the chin towards the chest. Inhale as the back is peeled off the mat, arms and shoulders first, vertebrae by vertebrae, bringing the arms up and toward the feet. Exhale and complete the reverse motion as the back is returned gradually towards the floor. Five to ten reps are good to start with.

Another move is the hundred. Start flat on the back, then raise the head and shoulders using abdominal muscles, not the neck. Extend the arms past the hips and straighten the legs up to a 45 degree angles squeezing the buttocks. Bring the arms up and down in a quick motion, palms down, kind of like tapping something on the floor. Do this 100 times while keeping the rest of the body in that position. Afterward, lower the head and legs and bring the knees into the chest to release.

Pilates can be done to a video, in a gym, alone, in a class or with a trainer. The pace and intensity can be ramped up to get a true cardio pilates workout, or decreased for a relaxing pilates routine. The versatility is optimum, as are the results. This is an excellent, safe workout with quick results for the entire body.

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