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.

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

Uber pilates

1. Sit on the mat/floor with your arms overhead and lower your body smoothly down towards the mat, reaching your arms and legs out. Stop when your limbs arrive just above the mat. As your limbs approach the floor, inhale and swiftly fold your body up into a perfect V shape. Balance on your tailbone and reach your fingers to your toes, scooping your abdominals in towards your spine.
2. Sweep both arms overhead, directly in line with your ears. Do not change the position of your spine or legs. Lift tall, lengthening the waistline. Exhale as you simultaneously lower your arms and legs down to the mat. Repeat the sequence twice more. To finish, lower down to the mat and hug your knees.

Straight leg pull-up

1. Sit upright on the mat with your legs stretched out long and straight before you. Place your hands on the mat behind you. Now push your hips up until your body is in a straight line.
2. Tighten your buttocks and position yourself in a straight line. Lift/kick one leg up as high as possible, being careful to not strain yourself. Try to get your leg as close to your midline as possible while making sure that your supporting leg holds its place.
3. Lower your leg halfway, then bring it up to its previous midline location once more.
4. Bring your leg back to the mat so that you are once more in the starting position. Repeat with your other leg for 3-5 more sets.

Straight leg pull-down

1. Place your body in push-up position with both legs held tightly together and abdominals held high in the air. Keep your arms shoulder-width apart.
2. Inhale and raise one leg behind you, reaching it backwards as far as possible, and hold it there. Try to keep your positioning centered by avoiding the tendency to place more of the body weight on the other foot.
3. Exhale and return your leg to its position. Repeat with the other leg.