Core stability, neutral position, lateral breathing - these fall into the unique language of Pilates workouts. This is a program that focuses on the stability of the core, the area around your middle where the muscles support the spine, the shoulder girdle and the pelvis. Pilates is not an aerobic exercise to be carried out robotically to the thumping sounds of deafening music. Pilates is focused and there is awareness that is brought to the flowing breath. Each position is carried out with precision and the practitioner is encouraged to maintain a constant connection between the mind and the body, feeding information between the two. This is truly a holistic approach to physical, as well as, mental health.

Pilates, however, is not a quick fix. It can take time and could be tough especially if you're beginning from a lifestyle where your muscle tone and your posture are in very bad shape. If you adhere to the principles and techniques, if you keep a steady rhythm and follow instructions, the rewards will be great - you will both look and feel fantastic, with a new vitality and confidence. As always, you are strongly advised of obtaining medical clearance from your doctor before you start your Pilates program.

To start out with proper breathing I'm going to give you an example:

    1. Sit on a cushion or mat

    2.Sit upright, with your shoulders relaxed and your legs crossed. Place one hand on your chest and another on your stomach, around the navel.

    3.Close your eyes, inhale and exhale as you would normally. Feel the movement of your body as you breathe by gently pressing your hands against your body. You may feel nothing at all, but more than likely you may feel your chest rise a little, and your stomach move in and out.

    4.Change your hand position. With your hands put all the fingers and thumbs together like you're making a chopping movement. Place the heel of each hand on the side of the rib cage. The fingers should be extended to the soft opening at the center. Relax your shoulders and let the shoulder blade slide down your back.

    5.Inhale through the nose and exhale with a sigh with a relaxed open jaw, making sure there's no tension in the body. Using the "H" sound in "holiday," breathe in and exhale. Inhale to a mental count of four and exhale to account four. Try to maintain the relaxed position of your shoulders.

    6.Closing your eyes, noticing your body and how you're feeling. Remember to sit comfortably, with the hands on the rib cage, shoulders relaxed and breathed with a gentle rhythm.

    7.Applying gentle pressure to the rib cage with the heels of your hand-become aware of that area. Inhale as if you are breathing into the heels of your hands. Exhale, feeling the ribs closing into the center of your body. Repeat this for nine more breaths.

A variation is to be standing up or lying on your back. It will be easier to find the connection in some positions more than others, but you should try them all in order to do the exercises. Pilates for beginners is usually a very basic introduction to the elements of Pilates. These fundamental Pilates workouts, if practiced regularly, will establish the foundation that will be present even in the most advanced exercises.