A good pilates mat must be at least half an inch in thickness. The pilates mat must also be firm, because a soft mat is not suitable for supporting balance and alignment properly. The mat should be sufficiently long and broad. The typical roll up Pilates mats are between 72” and 86” in length, and the width varies from 21” to 39”. Folding Pilates mats are also available, though they are significantly larger.

 

• One of the most common Pilates mat exercises is the swan, which is an extension exercise. It is considered to be one of the best exercises that can be done as a counter stretch for the many forward flexion exercises included among Pilates mat exercises. It strengthens most of the muscles since it engages the abdominals, shoulders, back, inner thighs, pelvic floor, glutes and hamstrings.
• Another useful Pilates mat exercise is spine stretch, which can be included anywhere in the workout. It is a flexion exercise done with abs lifted, and the emphasis is on stretching the spine. Spine stretch can also be a stretch for the ham strings.
• A third Pilates exercise is known as The Hundred. This builds core strength, stamina and coordination. This exercise involves full engagement of abdominal muscles along with a dynamic breathing pattern.
• The Roll-up is not only a great challenge for the abdominal muscles, but also a wonderful articulation of the spine. One well-executed roll-up is equivalent to six sit-ups. This Pilates mat exercise is much more effective than any ab crunch meant to flatten the stomach.
• The fifth kind of Pilates mat exercise – The one leg circle – helps achieve core stability, as the entire trunk of the body must be fixed in one position as the legs circle independently.
• Another very effective Pilates mat exercise is rolling like a ball. This mat exercise stimulates the spine, works out the abdominal muscles and tunes you into the inner flow of movement and breath within the body.
• Both single and double leg stretch are effective Pilates mat exercises helps target the abdominal muscles. They are useful for enhancing both abdominal strength and endurance as you have to maintain the upper body curve and keep the torso stable.
• Another important Pilates mat exercise is Criss Cross which involves working out the upper body against a stable pelvis. This is an excellent workout for the abs, though the rotation requires extra work from the obliques. This supports posture, and the ability to flex and rotate the torso. It is also a waist whittler.

The main advantage of Pilates Mat exercises is that you need not rely on anything else apart from yourself and the workout mat. Pilates mat exercise should be taught by a qualified instructor. Not only will you learn the best way to execute a movement you will be sure that an instructor will prevent you from damaging yourself in any way. The main focus of Pilates Mat exercises is to target and strengthen the abdominal and lower back muscles.