While Joseph Pilates created many exercises specifically for a contraption of pulleys, straps and springs called the Reformer, when you first learn Pilates, you’ll be working on your  Pilates exercises on a mat.

Like all Pilates workouts, those on the mat focus on your powerhouse, or your core of abdominal muscles around your torso. You’ll need to activate those muscles to hold many positions that will help to strengthen your body and lengthen your spine.

Expect your instructor to consistently remind you to focus on your abdominal muscles and to breath rhythmically with the movements. Even though you’re lying on the mat, you will get a full body workout incorporating leg lifts and arm movements.

Common Pilates Mat Exercises
The first move you’ll learn in Pilates for beginners is the teaser. You begin by lying on the mat, flat on your back, with legs together and arms at your side. Extend your arms over your head, contracting your abdominal muscles as you inhale. Exhale as you lift both your legs and torso, swinging your arms back to the sides of your legs. Balance in a “V” shape on your sit bones. Inhale as you unfold back to the floor raising your arms above your head. Continue this rhythm, breathing in and out as you engage your abs for eight to ten reps.

The hundred is another popular exercise in Pilates mat work. Again, start by lying on your back on the mat with your arms at your side. Lift your legs straight up to the ceiling and lower them to a 45-degree angle. Lift your head and shoulders up off the mat engaging your core. With your arms lifted off the floor, start beating them up and down in a rapid motion. Inhale for five counts and exhale for five counts with the goal of reaching a total count of 100.