There are various kinds of pilates exercise. Let me introduce some of those here.
Swimming
[How to do this exercise]
1, Do not make too much arch in your back (No need to raise up legs nor arms too high)
2, Think of reaching your leg and arm long in opposite directions.
3, Initiate the movement from the scapula as you raise your arm and from the hip joint as you raise your leg
[Targeted muscles]
Spinal extensors and rotators:erector spinae(spinalis, longissimus, iliocostalis), semispinalis, deep posterior spinal group
Hip extensors:gluteus maximus, hamstrings(semimembranosus, semitendinosus, biceps femoris)
[Accompanying muscles]
Anterior spinal stabilizers: transversus abdominis, internal oblique, external oblique, rectus abdominis
Hip flexors:iliopsoas, rectus femoris
Knee extensors: quadriceps femoris
Plank(Leg Pull Back)
[How to do this exercise]
1, Do not make too much arch in your back. (Always keep engaging your core muscle.)
2, Reach through the crown of your head
3, Do not allow your body to rock from side to side
[Targeted muscles]
Anterior spinal stabilizers : Rectus abdominis, External oblique, Internal oblique, Transversus abdominus
Hip Extensors : Gluteus maximus, Hamstrings(Semimembranosus, Semitendinosus, Biceps femoris)
Scapular abductors : Serratus anterior, Pectoralis minor
[Accompanying muscles]
Posterior spinal stabliziers : Erector spinae
Knee extensors : Quadriceps femoris
Ankle-foot plantar flexors : Gastrocnemius, Soleus
Ankle-foot dorsiflexors : Tibialis anterior, Extensor digitorum longus
Shoulder flexors : Anterior deltoid, Pectoralis major
Elbow extensors : Triceps brachii
Shoulder Bridge
[How to do this exercise]
1, Imagine peeling off one vertebra at a time from the mat as you roll up your body.
2, Stop to rest on your shoulder blades. (Do not bridge onto your neck.)
3, Lift your body until the shoulders, hips and knees are in line.
[Targeted muscles : Hip extensors, Spinal flexors, Pelvic floor muscles]
Hip extensors : Gluteus maximus, Hamstrings(Semitendinosus, Semimembranosus, Biceps femoris)
Spinal flexors : Rectus abdominis, External oblique, Internal oblique
Anterior spinal stabilizer : Transversus abdominis
Pelvic floor muscles : Coccygeus, Levator ani
[Accompanying muscles]
Spinal extensors : Erector spinae
Knee extensors : Quadriceps femoris
Sholder extensors : Latissimus dorsi, teres major, Posterior deltoid
Roll Up
[How to do this exercise]
1, Imagine peeling off one vertebra at a time from the mat as you roll up your body.
2, Put one vertebra at a time on the mat as you roll down.
3, Imagine curling around a large ball and keep your torso long. Try not to raise up your legs as your roll up.
[Targeted muscles : Spinal Flexors]
Recutus abdominis, external oblique, internal oblique
[Accompanying muscles]
Anterior spinal stabilizer : transversus abdominus
Spinal extensors : erector spinae
Hip flexors : iliopsoas, rectus femoris
Ankle-foot dorsiflexors : gluteus maximus, hamstrings
Shoulder flexors : anterior deltoid, pectoralis major
Shoulder extensors : lattissimus dorsi, teres major, pectoralis major
Scapular depressors : lower trapezius, serratus anterior
Elbow extensors : triceps brachii
Tabletop
[How to do this exercise]
1, Do not make too much arch in your back.
2, Make sure you move at your hip joints not your knees.
3, Keep your shoulders relaxed.(Do not raise nor strain your shoulders.)
[Targeted muscles : Hip Flexors, core muscles]
Psoas major, Iliacus, Rectus femoris, etc..
Modified Swan Dive
[How to do this exercise]
1, Roll up one vertebra at a time, as you raise your upper body.
2, Imagine the crown of your head pulled to the front wall and gently lengthen your collar bones to sides.
3, Always engage your lower abs. (Do not overextend your lower back.)
[Targeted muscles : Posterior Trunk, Posterior Hip]
Erector spinae, Multifidus
Gluteus maximus, Hamstrings(Biceps femoris, Semimembranosis, Semitendinosis)
Curl Up
[How to do this exercise]
1, Keep your chin away from your chest and keep the back of your neck long.
2, Imagine that you draw your navel to your spine as your curl up.
3, Keep your shoulders relaxed. (Do not raise too much nor strain your shoulders.)
[Targeted muscles : Anterior Trunk(Upper Abs)]
Rectus abdominus, External obliques, Internal obliques, Transversus abdominus
Up and down
[How to do this exercise]
1, Keep your pelvis still while raising up your leg.
2, Always position the top hip in slight external rotation.
3, Keep your shoulders relaxed. (Do not raise too much nor strain your shoulders.)
[Targeted muscles : Hip Adductors]
Adductor magnus, Adductor brevis, Adductor longus, Pectineus, Gracilis