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. Always remember to warm-up before any form of exercise. Use a yoga / pilates mat if you have one, but if not just make sure you have a comfortable surface to work out on.

INTERMEDIATE PILATES EXERCISES

Full leg stretch

1. On your back, place both hands behind your head. Ensure that one hand is over the other without lacing your fingers, and try to keep your torso in place on the mat as you go through the routine.

2. Gradually lift your head and shoulders off the mat so that you can look down on your midsection.

3. Extend both legs upwards to a 90 degree angle while holding your upper body still. Inhale and return your legs to their original position. Count to three, exhale, and take your legs to the upwards position once more. Repeat this 10 times and finally return to rest position.

Teaser

1. Lie on your back, place your arms overhead by your ears. Lift both legs up to a 45 degree angle, keeping them long and straight but not locked. Make sure you don't arch your back by checking that the whole length of your back is on the mat at all times.

2. Raise your arms, then your head and then your shoulders, curling your body up off the mat gradually. Your arms should be roughly parallel to your legs.

3. Reach your fingers toward your toes and avoid tensing your thigh muscles as you curl upwards. Return to rest position and repeat another 6-10 times.

Neck pull

1. Lie flat on the mat, then place your hands behind your head while keeping your elbows fairly wide apart.

2. Inhale as you begin curling forward. Draw the weight of your head forwards and round up sequentially - head, shoulders, ribs, and finally the pelvis.

3. Roll up to a tall, sitting posture. Pause, then exhale as you lean backwards, keeping your abdominals tight as you press your back into the mat gradually. Repeat 5-8 times.

Open leg rocker

1. Try to hold your abdominal muscles in tight while balancing your body on your tailbone. Hold your feet at your ankles so that they're hovering slightly above the mat.

2. Inhale. Then raise both legs up in a straight and fluid movement, keeping them roughly a shoulder-width apart.

3. Exhale. Then lower the legs to the starting position. Repeat this 2-3 times, and on the third repetition, hold the legs up and extended.

4. Close your legs, but keep them straight. Open them again, and bend your knees as you return your legs to the starting position. This entire sequence can then be repeated another 2-3 times.

Seal

1. Sit on your mat and hold your abdominal muscles in tightly as you pull your feet in towards your chest, and hold the outside of each leg by the ankle.

2. Lean backwards slightly so that you're balancing on your tailbone and bring your feet just above the floor.

3. Roll back in a smooth motion towards your shoulder blades and touch your heels together twice.

4. Return to the starting position and repeat for 5-8 repetitions.