Pilates is a workout system designed by Joseph Pilates that explores the mind-body connection through a series of stretches and other exercises. With regular sessions, practitioners develop flexibility, coordination and control in their body movement. Circulation and respiratory processes are improved as well as posture and balance. Those who engage in Pilates report enhanced self-confidence as another benefit they gained from this exercise program.

While there are many pieces of equipment that can be used in Pilates workouts, the mat is one of the most common, cheapest and simplest ways to teach beginners the basics of this exercise program. There are many mat classes offered in most fitness studios today. There are also Pilates home videos that you can buy if you're more comfortable doing Pilates workouts in the comfort of your own home.

Here are some basic mat exercises for Pilates:

1. To warm up your entire body for Pilates, you can sit on your mat with your legs extended straight out in front of you. Ensure that your spine is kept tall and straight. Then, bring in your knees as close to your body as you possibly can. Hold your ankles and drop your head onto your knees, breathing slowly and deeply as you do so. Feel the stretch in your back as you hold this position for as long as you like. Then, as you exhale, roll backwards while keeping hold of your feet and letting your legs come as close to your head as possible. Hold this pose for as long as you like and when you're ready, roll up to a sitting folded position as you breathe out. Hold again, and then, roll forward on an exhale, resting on your knees. Continue holding your feet and lean your head forward so that the top of your head is on the mat. Hold the forward position for as long as you like and then repeat the whole routine a couple more times to give your body a good warm up.

2. Another Pilates mat exercise that strengthens the core muscles is the swimming exercise. Begin by lying on your stomach with your forehead resting on the mat. Keep your legs together and your arms resting at your sides. Breathe in deeply, and as you breathe out, raise your arms and legs, keeping them extended in front. In this position, begin to lift and lower your arms and legs as if you were swimming. The movement must only come from the hip and shoulder joints so that the back is protected and the core is given a good workout. Continue the motions for ten counts and then relax to the mat. Repeat two more times.

3. A basic spine stretch is one of the staples of a Pilates mat exercise. Sit straight up on your mat with your back tall. Spread your legs as wide as you feel comfortable. Flex your feet and pull your toes up towards your body. Inhale deeply as you raise your arms straight overhead. As you exhale, lean forward at the hips and put your palms down between your legs. Hold and feel the stretch. Make sure that your neck is relaxed with your belly button pulled towards your spine for maximum stretch. Stay in this position for three to five deep breaths before coming up to sit as you inhale. Repeat two to three times.