The Pilates exercise and Pilates equipment as we understand it was created by Joseph Pilates.

Pilates was a character and a pugilist who lived in England at the beginning of the 20th century. At the onset of World War 1, he was placed under forced internment along with various German nationals in Lancaster, England. There he taught fellow inmates the concepts and exercises that he had developed during 20 years of self-study and practice in yoga, Zen, and old Greek and Roman bodily regimens.

The exercises are a methodical routine which is intended to develop your body's constitution with balancing, stretching, strengthening and breathing. Devotees testify it can dramatically reshape hips, thighs and backside, improve upon abdominal strength and muscle length and benefit vertebral alignment.

Pilates exercise can not only dramatically alter the way your body looks, but also the way it feels and performs. The exercises set free natural hormones called endorphins in your body which fight pain, stress and relieve depression.

Pilates based his teachings on other exercise methods from all round the world, amongst them the mind-body formats of yoga and Chinese martial arts. Resolved to overcome his own ailments, he began to investigate anatomy as well as Eastern and Western forms of exercise, together with Yoga, weight training, gymnastics and acrobatics.

In many regards the conditioning is comparable with yoga, although some declare it is superior to yoga overall since it strengthens the body naturally, improving posture tone and resilience through stretching. The core difference is that whilst yoga requires moving from one static pose to the next without repetitions, Pilates exercise flows via a succession of movements that are more dynamic, systematic and anatomically-based. It's a well-choreographed yoga workout that moves gracefully between static poses and more flexible moves, that are both challenging and relaxing.

After a few years, Joseph Pilates was transferred to a different camp where he worked as a nurse/caretaker. It was here that he started developing equipment that would permit his patients to exercise whilst in a prone or sitting position; thereby avoiding heavy strain on the heart and lungs.

This early equipment was made by using springs from beds and rigging them, using timber, so as to allow the confined patients to benefit from movement and resistance.

Although there are more than 500 different exercises described in the Pilates routine, the basic exercises can be performed on a simple floor mat. The exercises can also be performed in your home using ordinary fitness equipment.

Nevertheless there are many pieces of equipment that may be used to advance the benefits of the exercises. Some exercises are performed on specialized Pilates equipment including the Reformer, Cadillac and Ladder Barrel.

Some Pilates equipment, like the classic Pilates Circles, offer spring resistance, others like the Spine Supporter, offer support, and a diversity of unique exercises for the entire body can be performed on each piece. Often, a purely mat-based practice is a genuine and successful workout by itself, but if you have the occasion to explore some Pilates equipment under the tutelage of a qualified professional, do so.

The most common piece of equipment in any Pilates studio is the Reformer (a movable carriage for pushing and pulling). However a fully equipped specialist gym would have other spring and gravity based resistance equipment, e.g. Reformers Circles, Cadillac/Trap Table, Wunda Chair, Pedipull Barrels and Ladder Barrel

Although you should always follow advice from your doctor before starting any fitness routine, a Pilates workout is measured and controlled with no sudden jarring actions and, unlike many fitness programs, Pilates exercises are not based on the principle "more is better". The moves are very simple and slow, perfect for any fitness level and very likely to be appealing to beginners.

How quickly you get fit depends on several intrinsic factors: your existing degree of fitness, how quickly you understand the concepts, how often you do the workout routine and even how committed you are to continuing.

Pilates exercise is also said to ward off varicose veins, hemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.

You'll probably find that many fitness centers and YMCA's offer Pilates classes, mostly in mat work. Fitness balls are available anywhere exercise equipment is sold, from all the big discount stores, to fitness stores, gyms and studios, and of course, online.

One of the advantages of going to a studio is that you will find it hosts a big family of health-minded people supporting each other in losing weight and improving fitness levels. Professional athletes and dancers, pre- and post-natal women, senior citizens, weekend warriors, and couch potatoes alike are enjoying his unique method of attaining physical fitness.

Pilates exercises improve the body's core, which includes the muscles in the abdomen, back, and buttocks. Pilates exercises can be performed on a mat, with literally hundreds of beginner to advanced moves available in the repertoire for a well-rounded workout on the floor. Pilates exercise does not jar the joints and is particularly useful for those having a history of joint problems.

Pilates exercises also improve the mind's ability to concentrate.

It is not necessary to join a gym or studio to benefit from the exercise, but if you do you will find a wealth of equipment and advice to assist you.

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There isn't any need to unnecessarily break your budget for a gym membership, if the budget won't allow it right away: Instead invest your money in an inexpensive home gym setup to get your body in shape. There are several home gym exercises that can provide an excellent workout from the comfort of your own home and the best part is that a home system will pay for itself in the first year of use.

Following are some simple home gym exercises that anyone can perform:

• Bench Press
  Whether you have free-weights or a combination cable, bow or rubber band type home gym: A bench press will likely be part of your setup. They can be done lying, seated or on an incline bench (depending on what you purchase). The bench press will work your entire upper body, while helping to increase your core strength (abs and lower back).
• Squats / Leg Press
  Many combination home gym setups will have a squat or leg press attachment. You can also perform a squat with free weights (Note: placing less weight on a bar and putting it across your front shoulders is easier done if you don't have a spotter, yet is just as equally effective among home gym exercises.
• Shoulder Press
  This is another exercise which usually comes as part of a piece of combination equipment, yet can just as easily be done with a barbell either behind the head, or in front. Dumbbell shoulder presses are also very effective if you have some among your gym equipment.
• Bicep Curls
  These can be done with either a barbell or dumbbells and most popular combination gyms will come with a cable attachment or preacher bench for doing bicep curls. This type of exercise is the most popular home gym exercises for most people, as we all want tight, toned arms to show off at the beach.

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Want to get in shape without joining a gym and without the expense of purchasing exercise equipment for your home? No problem. Here are 10 home exercise routines that require no equipment.

1. Jumping Jacks – Yes, good old fashioned jumping jacks-the same exercise we did as kids. They are an excellent warm-up exercise to start your routine with and provide good cardio benefits if done at a high intensity.
2. Walking – If the weather is nice, this is a great outdoor activity. Find a nice place to walk and take advantage of the fresh air, sunshine and scenery. This keeps it much more interesting and fun than walking on a treadmill in your basement.

   If the weather outside is not fit for walking, you can stay indoors and do stair climbs instead. This exercise is more of a challenge and can really get your heart pumping if you keep the pace high and rest periods short. Try going up the stairs at a brisk pace and walk back down at your normal speed. Do several sets and you will feel the burn in your legs.

3. Running in place – If you can't go outside and have no steps at home try running in place. This can be done while watching TV or listening to your MP3 player or radio. Try to maintain a brisk pace for maximum benefits.
4. Step exercises – These can provide good cardio benefits as well as toning your legs. Just stand in front of the bottom step on a set of stairs or any other solid surface that is the same height. Step up with one foot and then the other, then step back down with one foot and then the other. Increase the pace for a higher intensity workout.
5. Pushups - Pushups are great for developing arm, shoulder and chest muscles. If you find them to be too difficult at first, try doing them on your knees instead of with your legs straight out. When you feel that they have become too easy, try them with your legs straight for a more challenging workout.

   To really take pushups to the next level, perform them with your legs straight out and your feet elevated on a chair. This method really works the shoulders and chest muscles.

6. Leg Raises - These are good for toning the abdominal muscles. Simply lie flat on your back and raise your legs about 12 inches off the ground and hold them for 10-15 seconds. If you can't hold them for this long, try doing them with your legs bent.
7. Crunches - These are another good exercise for toning the midsection. To perform crunches correctly, lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor. Cross your arms across your chest and curl your upper body up while tucking your chin into your chest. Lift up about 18 inches and press your lower back into the floor. When you feel your abdominal muscles contracting you know you are doing them correctly.
8. Squats – This is a great exercise for your legs and glutes. To do them properly, stand with your feet shoulder width apart and squat down until your thighs are parallel to the ground then slowly stand up again. Be sure to keep your back straight and your head up through the entire movement.
9. Leg/Arm Raises –This exercise strengthens your core muscles and tones your shoulders and glutes. Start on your hands and knees. Raise your left arm straight out in front of you and your right leg out straight behind you at the same time and hold for 2-3 seconds. Repeat with the opposite arm and leg. Alternate from side to side.
10. Dancing - Dancing can be a great aerobic exercise if done at high intensity. The really great thing about dancing is that you can have a good workout and have a lot of fun at the same time.

These home exercise routines will keep you in great shape without the expense of purchasing a gym membership, expensive exercise equipment or weights. Just be sure to stick to your program and have fun getting in shape!

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Fell Like You Don't Have Time to Exercise? Even a 10-minute workout a day can make a difference.

Follow this quick circuit that will test your entire body. It can be done anywhere and will be over in no time. No more excuses!

How to Do It
Warm up by alternating 30 seconds of star jumps with 30 seconds of jogging on the spot. Do this for two minutes to warm up your joints and get your blood pumping.

Next, tackle each of the following exercises in order, taking as little rest as you can between each move.

Make sure you do the correct number of repetitions (reps) of each and once you've done the circuit, rest for 30 seconds before starting again. After you've done three circuits, catch your breath with a few minutes of marching on the spot, before stretching your muscles to prevent soreness.

Complete three circuits with 30 seconds' rest between each one.

1. Side Lunge to Touch
   Works: Gluteals, inner and outer thighs and abdominal
   Reps: 10, alternating legs.
   Stand with your feet together and hands by your sides (a). Take a large step to your right and, as you place your right foot down, bend your right knee and push your bum back as you lower your foot to the ground. Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands (b), then push back up to starting position and repeat on your left leg.
2. Squat to Rotating Press
   Works: Gluteals, thighs, shoulders and core.
   Reps: 10, alternating arms.
   Stand with your hands at shoulder level and feet just wider than hip-width. Squat until your thighs are almost parallel to the floor (a). As you rise, rotate your body to the right and press your left hand up, lifting your heel as you turn (b). Return to the start and repeat on the other side.
3. Turkish Get Up
   Works: Triceps, hamstrings shoulder, core, gluteals, thighs
   Reps: 5 on each side
   Lie on your back with your right arm above your head and right leg bent with your foot flat on the floor (a).
   Looking up at right hand, brace your abdominal and shift your weight onto left elbow, with left palm flat on the floor (b).
   Keeping your body in a straight line and looking up at your right hand, raise hips high before bringing left leg under you and bending it until you're in the bottom position of a lunge (c). pause, then stand up, keeping your right arm overhead. Reverse the movement by lunging back so left arm and place your right hand on the floor, before slowly lying on the floor.
4. Plank
   Works: Abdominals, core, back and gluteals
   Reps: Hold for 30 seconds.
   Lie on your front on the floor, then lift yourself onto your forearms and toes, hands clasped, elbows under shoulders.
   Keep your body in a straight line from head to heels and look at the floor.

A home gym exercise routine is one of the most popular types of exercise for people today because it provides a number of different benefits to the body. Many experts have been telling people about the benefits of a home gym exercise plan for years and the sale of programs showing proper exercise techniques can reach millions each year. Knowing the benefits that a home gym exercise routine provides to the body may make more people interested in exercising on a regular basis.

One of the biggest benefits of a home gym exercise routine is the way that it increases the overall strength of the body. When the routine is done properly, many of the muscles in the body are affected and the tendons holding the muscles to the bones increase their strength.

People that use a home gym exercise routine have a lower risk of muscle injury because the muscles of the body are used to moving in different directions and are flexible enough to withstand most of the sudden movements that generally cause harm to the muscles and tendons.

A home gym exercise routine can increase the amount of blood flow through the body through the different exercises, which can reduce or eliminate the chances of developing a number of different health issues. An increased rate of blood flow can remove waste from the body more quickly and move more oxygen from the lungs to the brain and other parts of the body in higher amounts in a shorter period of time.

The blood nourishes the muscles of the body faster, increasing the strength of the muscles in a dramatic way. A home gym exercise routine increases the strength of the muscles by constantly working and reworking the muscles in the body.

The routines that are used for a home gym exercise routine dramatically increase the size and capacity of the muscles in a shorter period of time than with a regular strength routine and people that use a home gym exercise routine as a way to regain lost strength and rebuild their muscles can see results in a matter of months.

There are a number of personal trainers around the county that specialize in these types of routines and will be willing to train the person for a reasonable fee. A home gym exercise routine is one of the few types of exercise that provides benefits to the entire body, as long as the exercises are done with some frequency and for the correct amount of time.

Doing the routine exercises on a more frequent basis will provide more benefits and faster results, but doing the a home gym exercise routine exercises at least twice a week can result in improved health and increased muscle mass. The benefits that are associated with these exercises are more than enough reason for any person that is interested in a home gym exercise routine to complete the motions of the exercises on a regular basis.

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If you are searching for a well known stay at home abs program you have found the right spot. You are probably like several people who don't have countless hours to go to the gym, and are looking for an easy way to get sexy abs at home. Most people complain that they don't have time to drive to the gym every day to get in shape in time for summer.

Realistically, there are no really simple ways to eliminate stomach fat quickly. But there is a way to lose abdominal fat quickly just by getting on your computer and using a stay at home abs routine!

You have to know this though, if your goal is to be a fitness model, then you may need to go to a gym at some point. The stay at home abs component of your abs routine will be the dieting and discipline that you will put into your daily routine.

Here are some big secrets that you need to know first. Workouts for your stomach such as crunches, sit-ups, and ab machines will not be the most effective way of getting a flat sexy stomach.

Some people believe the answer to getting a flat stomach is to do only exercise. This can only be accomplished through a much more effective full body training routine that is aimed at both your metabolic response and your hormonal response to your training.

Your abs are most often described as one of the sexiest muscles in the body, and definitely one of the hardest muscles to train. Even though every person has a nice chiseled six-pack under their layer of stomach fat, most people have a hard time exposing these sexy muscles.
Instead of going to the gym and wasting hours on end, it is now possible to take these workouts out of the gym and into a more comfortable place for some people.

In order to get lean abs you MUST use a full-body fitness program as well as a perfectly designed exercise combination to maintain a fat-burning hormonal response in your body. Also, you will need a nutritional strategy and a well encompassing dietary plan that will actually have you wanting to eat healthy and getting lean for life.

The most important thing is motivation. Many people lose motivation when they don't go to the gym because there is no one around to keep them motivated. The stay at home abs program has proven to be one of the most effective programs for maintaining motivation.

The at home abs program is the type of program that tells you everything you need to know about exposing your abs and has been considered one of the best programs today. Don't get me wrong, however, there is a physical component to this including going to the gym at some point! But you can also do things like walking or swimming. You can't stay home all the time, but at least you won't be wasting any money on the next gimmick ab machine which you have stuffed away in some closet.

The thing about buying a program online is that you have instant access which will allow you to start right away and have tight abs before the beach season. You don't even have to leave home.
Don't ever forget that by only doing exercise you will never get a six pack. You must incorporate a nutritional component to your program. A major sign of an effective at home abs program is one that includes both a nutritional and physical component with it.

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If you are a woman then you know how important it is to have shapely thighs and this can best be done with thigh exercises. Not only is this an important fitness goal but it is considered quite feminine. Especially when you factor in the idea of having the right ratio of waist size to hip size into the equation.

The great part of all of this is that you can do thigh toning exercises in the comforts of your own home with no equipment and results as fast as 30 - 45 days. By understanding which exercises to perform you won't need to invest in any of those hip and thigh exercise equipment gadgets. You can make this even more effective by combining these exercises with the proper diet and aerobic exercise.

As just mentioned you can get better results from all of this by making sure you combine the thigh exercises with the appropriate diet and aerobic exercises. I have listed three of what many health professionals consider to be effective exercises for toning the thighs.

Because this is a beginner to intermediate set of exercises the idea is to start off gradually and build up from there. This means start off doing 15-20 repetitions and just one set. Over time we will gradually move this to two sets as your conditioning and fitness allow. Once you have reached that level of exercise you may want to seek out a competent personal trainer to create an even more custom workout program. If you have any current medical ailments or injuries make sure you consult with the appropriate medical professional before starting.

1. Wall Squat
   1) Stand with your upper back against a wall. Do this with your feet about shoulder width apart and your toes pointing slightly outward. You want to make sure you distribute your weight between both of your feet equally. Once you have done this then lean back on the wall.
   2) Inhale and make sure you keep your heels on the floor at all times. Then lower slowly into a squat position while you slide down the wall.
   3) Exhale and at the same time slowly straighten your legs. At the same time remember to keep your chest and head up and return to the starting position. This constitutes one repetition.




2. Seated Split Stretch
   1) Sit down on the floor (i.e. exercise mat) and slowly spread your legs as far as you reasonably can.
   2) Now slowly lean over to your right side and attempt to touch your toes. When you have gotten as far as you can comfortably rest your hands on your ankle or your toes.
   3) Maintain this for 30 seconds. This constitutes one repetition.




3. Seated Hip Twist
   1) Sit down on the floor (i.e. exercise mat) and extend your legs out in front of your body.
   2) Slowly bend your right knee while at the same time placing your right foot over your left leg. Now wrap your arms around the knee of your right leg ad slowly pull it in the direction of your left shoulder.
   3) Maintain this for 30 seconds. Repeat the steps for the other side of your body. This constitutes one repetition.

This article has briefly touched on three thigh exercises you can immediately use to start toning your thighs today. These exercises include the wall squat, seated split stretch and a seated hip twist. It was mentioned that for best results from these thigh exercises you should also look at utilizing a proper diet and aerobic exercise at the same time.

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Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.

Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat. (calculate your RMR)

Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.

1. Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.
2. Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.
3. Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.
4. Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.
5. Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.

An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.

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One of the quickest and easiest exercises bodybuilding is leg squat. You do not need any installation in the first place (although you can build up to using weights in the shoulders or hands).

And yet, may be a more effective exercises that can be used to maintain muscle tone and build definition quite well in all leg muscles.

In its simplest form, you'd be surprised at the time that you can fit leg exercises squat exercise in. It is a muscle that is making it possible to while something else, like being in a phone call, or watch the kitchen while you are cooking a meal.

Thus, leg squat, how is the best way to do it?

It is very important to get comfortable as any exercise of muscle, because if you feel a little bit, you do not want to see through, or even might be hurt while moving in a poor way.

How's comfortable and well equipped to squat legs is easy, here's how: -

1. Stand with your legs comfortably apart, usually shoulder width is the most natural and easy, and shake a bit to yourself to make sure you is loose enough.
2. Take a dozen or so deep breaths, focusing your breath in the abdomen, instead of in the chest.
3. Relax and focus gently on your body and how you feel about the exercise of muscle that are about to undertake.
4. From the leg squatting Slowly lower down, bending your knees slightly to a point where you feel comfortable. Remember to breathe at the stage when it goes down.
5. Keep position for a few seconds in the lowest point (this is a really vital point in the whole leg squat) and then gradually over again, rise to standing. This time is important to breathe in as you raise it.

How easy is that? However, when you do a leg squat few repetitions, especially if you are fairly new to this, we really will find your muscles tightening and benefits will be obvious!

How many representatives? Well, that's up to you. Home so small that you will not hurt and be intimidated, as it gains increasing power. Every day you make your leg squats, you can gradually increase the number - is an exercise weights more demanding than you think.

In fact, when you are starting out, squats legs are one of the best exercises you can do for your legs. Later, just add some small weights in your hands and even when they are actually making exercise, an advanced weight training exercise is to have a greater weight on your shoulders too!

And did I say that squats are one of the legs bodybuilding exercises you can do almost anywhere, even in your office or home!

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Are you in perfect shape for summer yet? Those sunny days are just around the corner and everyone is out shopping for their revealing, sexy bathing suits. How will your new swimwear fit on you? Let's run a quick check. Are those legs toned and those arms fit? Have you been keeping up with your daily crunches and sit-ups?

Uh-oh, that one always gets people, I know it . Those darn abs workouts. Let me tell you the truth. Although they can be a little annoying at times, they're necessary to say the least. I can't overemphasize them. Come on, we all want to display a great set of abs and walk around showing them to everyone. Why else do you think we have so much abs exercise equipment reigning the fitness market at all times? Regardless of your gender, the abs are absolutely critical. Are you testing out some of the new-age abs exercise equipment?

Let's take my wife as an example. My wife has one of those big rubber balls you see pretty girls swear by on television ads. She uses this abs exercise equipment for a wide array of stomach and back workouts. I have to admit that I was rather surprised the first time I saw it. I could certainly see how it would provide you with a strenuous workout and build your muscles. She continues to use it daily for a variety of exercises.

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