With concentration on the core muscles of the body, Pilates can flatten the stomach, improve posture and increase flexibility.

Developed in the 1920's, the Pilates exercise system first became popular with dancers and other athletes who wanted flexibility and strong muscles without bulk. It concentrates on the powerhouse - the core muscles of the abdomen, lower back, hips and buttocks. This is the area that keeps the spine aligned and anchors the body. Those who stick with Pilates often see improved posture, less back pain and a flatter stomach.

Pilates is a low impact exercise that uses a series of controlled movements that engage the body and the mind. It focuses on control, breathing and fluidity as it lengthens muscles and improves flexibility. Movements in Pilates can be adjusted to various levels of difficulty, making it appropriate for almost anyone.

If you think Pilates might be right for you, the Wellness Center offers classes in beginner, intermediate and advanced skill levels. Call 849-6868 or log on to www.ejgh.org for a class schedule and fee information.

While performing these exercises, scoop your belly down and in, which should feel like a corset tightening around your body. When lying down, you should feel your spine against the floor, leaving no space between your lower back and the mat. Inhale through your nose to prepare for the movement and exhale through pursed lips forcefully as the move progresses.

Demonstration and instruction provided by Wellness Center Pilates instructor, Donna Rouba

1. Abs Prep: Lying on your back, lift your head with a slight nod of the chin. Lift your arms while sliding your shoulders down and back. Scoop your belly down and in. Return to the mat. Repeat five times.

2. Start Position: Sit upright with ears, shoulders and hips aligned and spine straight. Place your hands on shins for support. Inhale through your nose.

3. End Position (Beach Ball): Round your spine by scooping your bellybutton inward and back, exhaling forcefully through pursed lips. Return to the start position and repeat five times.

4. Single Leg Stretches (Start Position): Begin in the Abs Prep position. Slowly lift one leg then the other so they are parallel to the floor without letting the torso shift.

5. End Position: Extend one leg outward as you gently hug the other knee to your chest. Inhale, switch legs, and exhale on extension. Complete ten sets, counting on every other extension.

6. One Leg Circle: Lying on your back, extend one leg on floor with the other leg lifted over your hip. Circle your leg at the hip without moving your torso. Repeat five times, then reverse direction. Repeat with the other leg.

7. Teaser (Intermediate): Lean back slightly with spine straight. Lift one leg at a time so they are parallel to the floor and place your hands behind your knees. Hold for five breaths.

8. Teaser (Advanced): Slowly extend both legs upward. Release one arm then the other, maintaining a straight spine. Hold for five breaths.