When you start watching Pilates training material, reading in the books, or watching many classes on TV, you begin to believe Pilates requires special tables, chairs, arcs, and other accessories. Pilates can be highly effective by just using a complete set of Pilates mat exercises, eliminating your needs for all the high end equipment.

Most of us do not have a desire to go to the highest extremes of Pilates training, and mat exercises will fulfill every need we have. Using mat exercises reduces the cost of training, and allows you to easily do your routines at home when it is impossible to make it to a Pilates center.

If you were under the belief most Pilates positions required special equipment, we are about to prove differently. Here are a few of the easy to use, and effective Pilates exercises you can do with just a mat, and your own body.

One of the basic Pilates moves for strengthening your back is the Pilates Dart. The dart is performed by lying face down on your mat, with your hands and arms positioned straight along the side of your body. Lift your head, looking straight forward, and then arch your back lifting your shoulders and chest up from the mat. Think of your head and shoulders not only coming up, but going forwards as you lift. You wish to both strengthen and stretch the back simultaneously.

The Pilates Clam is another of the basic Pilates mat exercises. This time you will be lying on your side. Your knees should be pulled up with the knees at approximately a 90 degree angle. Keep your feet together. In this exercise think of your two big toes as a hinge. Keeping the lower leg flat on the floor, rotate the upper knee upward and away from the lower knee. Make sure to keep the two big toes together. Spread far enough to feel a light stretching, hold through one breath, and then lower back down. Repeat this several times and then roll over and repeat from the opposite side.

To work on your stomach area, the Pilates Chest Lift is a great exercise. While you may think this looks like a traditional abdominal crunch the focus and technique is a little different. Start by lying on your back, keeping your lower back flattened to the mat. Have your knees bent with your feet flat on the floor. Put your hands behind your head, elbows straight to your sides. Your elbows are never to come forward, this is to prevent using your arms for leverage. Now, drive your belly button down towards your spine by drawing in your abdominal muscles. While your abs are drawn in, lift your head and shoulders by pulling with your abdominal muscles. Hold the upward position for one to two counts making sure you are keeping your belly button driving downwards, flattening your spine into the floor. Keep your head high and extended throughout the exercise. Repeat for approximately 8 repetitions.

This is just a very small sample of the Pilates mat exercises you can use to change your body. You will discover you can have a very complete Pilates workout without ever touching any other equipment than a mat. Forget about all those accessories, unless you choose you want a little more variety in your Pilates routines.