Powerful Pilates Moves

When doing Pilates exercises, pay attention to your body and your breath.

When you do Pilates moves, you coordinate your movement and breathing. Concentrating hard on inhaling and exhaling pushes all other thoughts—deadlines, dinner commitments, in-law issues—to the back burner. As a result, you'll have a quieter mind and a stronger body.

Navel to spine tip for Pilates exercises

When doing Pilates moves, you'll often be told to "pull your navel to your spine," which some interpret as inhaling and sucking in their stomachs. In fact, that's just the opposite of what you should do.

On an exhale, contract abs and bring your belly button backward toward your spine. At the same time, relax your rib cage so it lowers toward hipbones. Your tailbone will begin to point down and your pelvis and hips will tilt slightly forward.

When you inhale, your abs should expand out to the sides and somewhat to the front, but you shouldn't lose the connection of your belly and lower back. There should be no feeling of collapse or weakening.

Meanwhile, be sure to keep your shoulder blades down and keep your head in line with your spine for all moves. This simple motion is the basis of good posture and a long, lean line in the torso.

Don't skip your cardio workout routines!

While it's an effective way to tone your body and increase your flexibility, Pilates exercise doesn't keep your heart pumping in your training zone, which is key for burning more calories and improving your cardiovascular fitness. Supplement your program with cardio workout routines at least three times a week.