Pilates focuses on strengthening the 'powerhouse' (the abs and buttocks). The exercises are designed to increase flexibility, strengthen muscles and improve posture. Pilates requires a great deal of concentration, with coordination of breath and movement, helping to balance mind and body. And remember to warm-up before any form of exercise.

Beginners Pilates exercises

These help build the framework that intermediate and advanced levels rely on, so before long you'll be ready to move up. Use a yoga / pilates mat if you have one, but if not just make sure you have a comfortable surface to work out on.

Ball roll

1. Sit with your knees bent in front of you. Balance your body on your buttocks, pulling your feet in as close as you can, and clutch each ankle with your hands. Place your head between your knees.

2. Inhale and then roll backwards while keeping your body shape the same. Roll until you are essentially on the back of your shoulder-blades.

3. Exhale and roll back to the starting position.

Double leg stretch

1. Lie on your back and bring both knees towards your chest. Slowly lift your head and shoulders, inhale, and extend your arms and legs in opposite directions keeping them parallel to the floor.

2. Stretch your arms and legs by extending them upwards so that they are 45 degrees to the floor.

3. Exhale while sweeping your arms around. Bring your knees towards your chest once more, and repeat 10-15 times.

Roll up

1. Lie flat on the mat, extend your arms upwards above your ears. Press your legs tightly together and bring your chin towards your chest.

2. Inhale as you peel your back gradually off of the mat, aiming your arms towards your feet.

3. Exhale, and slowly do the reverse motion as you return your back flat onto the mat. Repeat for another 5-10 times.

General stretch

1. Lie on your back, bend your knees slightly, and extend your arms along the mat.

2. Inhale deeply twice and lift your head and shoulders up, while reaching your arms as far as possible.

3. While slowly exhaling, gradually peel your back off the mat segment by segment as you raise yourself. Keep your feet flat on the floor, knees at the same right angle, and arms extended as before. Finish by sitting up with your arms still extended.

The hundred

1. While lying flat on your back, slide your shoulders down and backwards, essentially lengthening the back from the neck. Use your abdominal force to raise your head and shoulders slightly.

2. Extend your arms as far as they can go, past your hips at least, while straightening both legs vertically.

3. Lower the legs to a 45 degree angle and tighten your buttock muscles. Bring your extended arms up and down, pumping them while they remain fully extended. Pump your arms roughly a 100 times, hence the name, while keeping your legs in that position.

4. Finish by lowering your head and drawing your knees towards your chest.