StepByStep Index

Exercise Instructions for 3 Pilates Plank Variations
Plank is a popular exercise in Pilate and yoga. Get exercise instructions for 3 variations of the plank position: plain, dolphin arm plank and side plank positions.

How to do the Pilates Plank Pose
Plank is a popular exercise in both Pilates and yoga. While plank really targets the abdominal muscles and shoulder stability, you will find that plank is an excellent way to get a full-body workout.

The Pilates Roll Up Exercise Instructions in Detail
Learn Pilates Roll Up. Get detailed exercise instructions, with pictures, for roll up. This exercise is a great challenge for the abdominal muscles and is well known as a foundation exercise for the Pilates flat abs effect.

Learn One Leg Teaser
Teaser is one of those abdominal exercises that really shows us whether we are working our abs in a symmetrical way. It requires coordination and balance and will quickly help you develop core strength.

Meet Your Abs, the Abdominal Muscles
Abs are abdominal muscles. Get to know the muscles of an abs workout. Find out what the abdominals do and what makes great 6 pack abs or ripped abs.

Do Roll Up With the Pilates Ring
Roll up is a great classic Pilates exercise. It works the abs like nothing else. Add the Pilates ring, or magic circle, to the exercise, and learn even more from roll up. Here are free exercise instructions for roll up with Pilates ring.

Pilates Exercise: Arm Reach and Pull for Scapular and Shoulder Stabilty
This Pilates exercise helps establish shoulder stability by increasing awareness of scapular placement in Pilates exercises.

Shoulder Stability in Pilates Exercises
Pilates exercises teach shoulder stability. These pictures show you how to stabilize your shoulders and scapula in exercise.

Kneeling Side Kick - Before and After - Using Oppositional Stretch
Compare pictures of the Pilates exercise, kneeling side kick. Learn to use oppositional stretch for better form in Pilates exercises.

Pilates Side Kick Series
The Pilates Side Kick exercises strengthen and tone the hips and legs, as well as develop core strength by challenging the abdominals to stabilize the movement.

Pilates Side Kick Front/Back
Use Pilates Side Kick Front and Back to work the back muscles, the abdominals, the hamstrings, and the hip flexors. Side Kick Front/Back tones the thighs, hips and abs. It is also a balance challenge, calling forth the ability to use core muscles to stabilize the pelvis and allow the legs to move independently.

Pilates Mat Exercise - Seal
Seal is a fun and challenging pilates mat exercise. Seal is an abdominal workout and it stimulates the spine. One of the free pilates exercises at About.com.

Pilates Flat Abdominals Series
One of the benefits of Pilates is that doing the exercises correctly produces not just great core strength, but flat abs, too. Include this series of free Pilates abdominal exercises in your workout routine and find out why Pilates offers the best ab exercises and core strength builders.

Pilates Roll Over - Exercise Instructions
Roll over is all about control. Add roll over to you Pilates workout -- you'll get a good stretch for your back and hamstrings and work your abdominals very well in the process.

Pilates Quick Workout 1
Use this series of free Pilates mat exercises anytime you want a quick workout. It includes a warm up, exercises that tone the abdominals, back, arms, legs and butt, as well as some stretching.

Frog with Exercise Band
This version of frog legs is an all-over workout where the exercise band provides the kind of resistance the reformer usually provides for legwork. Adding the upper body, we work the arms and shoulders as well as the abdominals and legs.

Pilates Mat Exercise: Open Leg Rocker
This Pilates mat exercise develops core strength as it challenges the strength and control of the abdominal muscles. Open leg rocker stimulates the spine and encourages full breathing. These instructions are part of a series of free sample Pilates exercises at pilates.about.com.

Single Leg Stretch
Single leg stretch is one of the best Pilates mat exercises for working the abdominals. It is an especially good exercise for the lower abdominals. If flat abs is one of your goals, this exercise is for you.

Pilates Mat Exercise: Criss Cross
Criss Cross is a popular Pilates mat exercise for targeting the abdominal muscles, especially the obliques. Working the obliques supports posture, the ability to flex and rotate the torso, and helps define the waist.

Pilates Mat Exercise - The Saw
Saw is a basic Pilates mat exercise that is appropriate for all workout levels. It is a back and hamstring stretch and that utilizes a spinal rotation to increase the stretch.

Standing Pilates - Wall Roll Down
This standing Pilates exercise is great practice for beginners and advanced students. It stretches the back and the hamstrings as it works the abdominals and teaches good posture.

Learn Mermaid Side Stretch
Mermaid side stretch lengthens and opens the side body, it teaches engagement of the scapula in the back, and it connects your stretch all the way through center. Use Mermaid as a gentle warm up or a more intense stretch later in your routine. This exercise is one of the free sample Pilates exercises at pilates.about.com.

The Anatomy of a Pilates Reformer
Springs, straps, gears and pulleys - the Pilates reformer can be an intimidating looking machine! Actually, the reformer is a very elegant piece of resistance exercise equipment, designed to build strength and flexibility. Here is an introduction to the parts of the reformer and their functions.

Level 2 Strength and Stretch Series
If you are ready for an intermediate level Pilates challenge, this Pilates mat routine will provide a good over-all workout. This routine includes abdominal exercises for core strength as well as exercises for the legs, hips, and back.[br] Part of the free Pilates exercises online at pilates.about.com.

Pilates Mat Exercise - Swimming
Swimming, is a fun exercise, yet quite a workout. Swimming, like the activity it is named after, works every part of the body. This one is perfect for toning the abs, butt, back and hamstrings.