Pilates was developed by Joseph Pilates in the early part of the 20th century. Joseph called his method Contrology because he thought that it used the mind to control the muscles. Pilates focuses on core muscles which help to keep your body balanced and provide support to your spine. It also teaches to you be aware of your breath and your posture.

Joseph Pilates actually based his methodology on both aerobics and the Yoga poses of Surya Namskaras. He believed that by circulating the blood, it would awaken the cells in your body to help carry away the waste, and in order for this to happen, the blood must be properly oxygenated through proper breathing. In each exercise, if you find yourself holding your breath you are doing the movement and exercise wrong. All breathing should be done with concentration, control, and precision.

Proper breathing also helps to relieve tension in your body. We have all been taught (I would assume) that if you are stressed out, or angered, to slow your breathing and take deep breathes.

Joseph Pilates stated, “Even if you follow no other instructions, learn to breathe correctly”. He believed in this practice so much that each exercise also had coordinating breathing instructions.

There are many different Pilates exercises, approximately 500 in total actually, and today we’re going to learn how to do the Pilates 100.

This exercise works everything: your abs, your legs, your arms and even your lungs!

There are many modifications that can be performed depending on your ability. The lower your legs are to the floor, the more difficult the exercise will be. If you are a beginner, when you raise your legs, bend them at your knees to form a 90 degree angle.

Begin by lying on your back, feet flat on the floor and knees bent. Extend your arms flat on the mat and close to your side. Inhale and engage your abdominal muscles (think of pulling your belly button to your spine). Hold your abdominal muscles, exhale and lift your head, shoulders and arms off the mat. Your eyes should be looking to your belly button, your arms should be even with your shoulders and your palms should be facing down. You shouldn’t feel any discomfort in your neck and the lower part of your shoulder blades should be on the mat.

Inhale to a count of 5 while pumping your arms up and down five times. (they should remain 6-10 inches off the mat for the entire exercise). Keeping your abdominals pulled tight, exhale for a count of 5 while continuing to pump your arms up and down.

Repeat your inhale/exhale movements nine more times. Once complete, bring your knees to your chest, lower your head to the mat and breathe deeply.

Congratulations!