Pilate's is a form of exercise that increases strength, endurance,and coordination without adding bulky muscles. It is designed to sculpt your body and strengthen your core. Most people that do pilates seem to have better posture and are less prone to injury. The core muscles are the deep, muscles of the abdomen and back. When you develope your core muscles you are developing stability throughout your entire mid-section, helping you to avoid back pain due to bad posture.

When you start your Pilate's program there are only a few things that you are going to need. In the beginning you will only be using your body weight as resistance, so there is no need for any extra weight. When you are ready to get started all you will need is a basic Pilate's mat and ball. . After a few weeks or so you may want to invest in a set of dumbbells no heavier that 8 to 10 pounds or a weighted medicine ball. By adding these light weights you will be able to sculpt your body even more.

Before you begin, make sure to warm up first so your body is limber and not tight. You can do this by doing some light jogging and stretching for at least 15 minutes, before each workout.

Exercise #1- (targets abs, shoulders, back, glutes)

Lie face down on the floor, elbows aligned under shoulders and hands together under chin. Lift hips and push up onto elbows, balancing weight on forearms and toes. Keeping abs tight and hips raised, lift your left leg off floor to about hip height: hold 5 counts. Lower and repeat with the right leg. Continue alternating sides, doing 3 sets of 12 to 15 reps.

Exercise #2 (targets hips, thighs, glutes, shoulders, chest, obliques, and abs)

Lie on your right side with shoulders, hips, and legs stacked, right elbow on floor aligned under right shoulder and left hand on hip. Lift hips, keeping you weight balanced between right arm and foot. Keeping hips square, slowly extend your left arm toward the ceiling. Hold for 5 seconds. Repeat for 12-15 reps; then switch sides and repeat. Do 3 sets per side.

Tips: to make it easier: Keep top hand on hip throughout the exercise.

Tips: to make it harder: Lift top leg with top hand and hold for 6 to 8 counts.

Exercise # 3 (lower abs)

Lie on your Back with your legs straight up, your feet towards the ceiling and your arms holding onto a support overhead. Lift your hips straight up, just a few inches off the floor, and hols for a second or two before slowly lowering back to the starting position. Do 3 sets or 20 reps

Exercise #4 (Upper Abs)

Lie on your back on a Stability ball and hold a medicine ball or dumbbell with both hands, arms extended behind you. Squeeze your abs to raise your torso off the ball while bringing the medicine ball down in front of you toward your knees. Do 3 set of 10 to12 reps.

Exercise #5 (rectus abdominis, obliques, transversus abdominis, erector spinae, serratus anterior and latissimus dorsi) Great if you sit behind a desk all day. It's a great way to prevent pore posture and train your abs because it lengthens them as they contract.)

Kneel on the ground facing an exercise ball. Position your forearms on the top of the ball, contract your abs and lean your body forward, shifting your weight onto the ball. Roll the ball away from your body until your arms are straight. Hold for two seconds and roll the ball back to the start position.

Remember to pay close attention to correct form when doing each exercise and you'll get a lot more out of your workouts in a shorter amount of time. If you are just starting out, and looking to change six pack abs fast, remember it takes time. Don't lose hope and give up. It won't take long once you get started to see results. When you do, you'll realize the wait was well worth it. Nothing gives you flat abs like Pilates!