Free Pilates Method Exercises

Developed by Joseph Pilates, the Pilates Method is a form of exercise that targets the powerhouse of the body – the abdominal, lower back and buttocks which allow the rest of the body to move freely. However, there is much to Pilates than its being a form of exercise. It is a series of controlled movements that promote strength and flexibility.

There are more than 500 exercises involved in Pilates. All of these exercises are developed and maintained to strengthen and condition the body. Today, these exercises are disclosed to the public and so the secret of Pilates is revealed.

Now, if you are one of those who are looking for free Pilates Method exercise information, I have here a simple collection of free Pilates Method exercises that cover the core principles of the Pilates approach. Note the following for you might perform these free Pilates Method exercises one of these days:

Breathing and Hollowing

The most basic free Pilates Method exercises actually teach you how to use the deepest abdominal muscles, the transverse. The transverse is the muscle that will pull the belly contents in. To train this muscle, the best way is to breath. On the other hand, the hollowing is the transverse abdominals deflating the belly in. It must initiate in every Pilates exercise first. So to start, lie on the back with your legs bend. The hands are placed one inch below the navel on both sides. In this free Pilates method exercise, simply inhale and exhale using your breath, and hollow by sinking your belly towards the sacrum.

Thigh Lift

To start with this free Pilates method exercise, simply lie on the back with parallel legs bent and feet in the floor. Place your hands on the femoral folds. Then, inhale and breathe wide into the back body. Exhale to deflate your abdominals in and lift the bent right leg. Inhale and lower the right thigh back to its original position. Then, exhale with a hollow and lift the bent left thigh up to 90 degrees, and repeat for three more sets. Advance, hollow and lift both bent legs up and repeat three more times.

Spinal Flexion

This free Pilate Method exercise is the crunch in traditional exercises. To start with this free Pilates method exercise, you lie on the back with parallel legs bent. Lace the hands behind the head. Inhale and feel the lower ribs broaden and lengthen on the floor with breath. Exhale, hollow and sink the lower ribs into the floor as the head floats off the floor. Then, return the spine back to the floor by matching the length of the front ribs to the back ribs. Repeat three more times.


Bridging is a free Pilates Method exercise that involves the use of legs to lift the pelvis. In this free Pilates Method exercise, the legs lift faster than the tailbone. One should feel the spine lift as one section.


Finally, here is rotation which involves free Pilates Method exercises like the mat exercise, the saw and the corkscrew. These exercises use the obliques. All you need to do is to lie on the back with knees bent and feet in parallel. Place the hands in front of the pelvis. Then, inhale and gently drop the knees to the right. Exhale, hollow and engage the left internal obliques to rotate the pelvis to the original position. Inhale and gently drop the knees to the left. Then, repeat the second movement. You can do this free Pilates Method exercise for four more sets.