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In this commercial world, most individuals would agree that getting something ” Free” is a great idea. After all, if you’ve got something for nothing, You’ve nothing to lose, right?

However, getting “Free” physical exercises may be a double edged sword. I’ll explain:

There are two things that you need to bear in mind when you consider Free Pilates Exercises.

Suitability

Pilates exercises are beneficial because they are designed to work specific muscles in a safe and efficient way. The only way you are really going to know if you are doing a Pilates move correctly is to be watched by a certified teacher in a class. If you try to do Pilates at home, on your own, from a book or a DVD how, in Heaven’s name are you going to know if your form is correct

Even if you are fortunate enough to have all round mirrors (and and most people don’t), as soon as you turn your head to check you’re in the right place, you will be out of alignment. Many of the teaching points for a Pilates workout are subtle, and sometimes even for an experienced instructor they can be difficult to spot in a customer.

Pilates is very “hands on”. In other words, your teacher (as well as giving you verbal cues to help you get into the right position), may come over to you and carefully move you around, so that you can feel the emphasis of that particular exercise in the right group of muscles. Therefore, a novice attempting to teach themselves will get none of this required feedback.

I’m not saying for a moment that free downloadable Pilates workouts - or those learnt from a book or DVD for that matter, aren’t worthwhile. Frankly, any exercise that you do will benefit you.

And if you do Pilates At Home, you will get an idea of what Pilates is all about and whether you would enjoy going to a class. You will be able to practice at home what you have discovered in class - and you will be reminded of all the teaching points before you do the exercise.

People are strange; if they book and pay to come to a private class they tend to turn up on time, be far more ordered about attending frequently and therefore, get most benefit from Pilates.

Even So, in my experience, if the classes (same studio, same teacher!) come as part of a membership package at a gym, consistent attendance takes a nosedive! Because they are getting the class for free (sort of), they often don’t bother to turn up regularly (It was raining: I was tired: I thought I’d go to LatinoGrooveAerobics instead; etc) and when they do turn up, a lot of them are just going through the motions - because they haven’t been coming often enough for it to make any difference whatsoever.

The problem with “free” is that people tend to value things in direct proportion to how much money they’ve paid out. And to get anywhere with Pilates, you have got to do it regularly.

Whether they come free or not, Pilates exercises are infinitely valuable. Just do them.

Just imagine how fantastic you’ll feel when you live life with a body that is free from aches and pains.

That’s the promise of doing Pilates exercises regularly. I’ll show you how Pilates has made me stronger, fitter and more flexible than when I was much younger, and how it could do the same for you.

If you need to get fitter but are being held back because of problems with your knees then take a look are the simple knee strengthening exercises below.

If you suffer from a condition called chrondromalacia patella this first exercise will be really useful. That’s a roughening of the cartilage underneath the knee cap, sometimes as the result of the bones not sitting properly in the ‘V’ of the knee joint.

A really simple exercise that will help is as follows:- Sit comfortably on a chair, try not to tense up, you need to relax, have your thigh parallel with the ground, leg bent and 90 degrees, feet on the ground, tense the thigh, then hold this position for five seconds and release the hold, do the same with the other leg.  Complete ten reps on each leg.

Be sure to breathe normally during the exercise.

If you want to build up a little more strength in your knee you may want to try the following exercise.

Sit up straight and breathe normally, then cross your legs at the ankle. Push forward with the rear leg and back with the front leg. (A little tricky at first, but think about it!)

Switch legs by reversing the direction of the cross. If the right leg was in front, move it to the rear. Repeat the exercise 10 times for each position.

Calf Burns

Now for something a little more strenuous.

Depending on your balance and the surface you’re standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.

Making sure you are well balanced, stand up straight, toes a little apart, heels together.

Lift your heels up, balance on the balls of your feet.  Try to imagine an invisible string fixed to the centre of your head pulling you straight up.  Hold this position for five seconds, then lower yourself down slowly.  Do ten reps of this.  Eventually as you build up strength in your legs and increase your balance, you will be able to increase the amount of time you can stay on the balls of your feet.

To intensify this exercises a little try bending your knees whilst you have your heels raised.  By doing this you will also be using the muscles in your quadriceps, hamstrings and buttocks.  Remember to straighten your knees then lower your heels.  Do ten reps.

Doing these knee strengthening exercises daily or at least a couple of times a week will really improve the strength of your knee.  And if you are interested in fitness you will know how important it is to have healthy, strong knees.

For more details of the best leg exercises to help build strong, sexy legs and other fitness tips to get into shape quickly take a look at my blog.

If you have kids, you may feel guilty leaving them to go work out at the gym. Who says you have to go to the gym to get a great workout? Your kids can provide an excellent source of cardio inducing fun. Here are just a few ideas.

Jump

Remember all of those silly rhymes you used to sing while you jumped rope? Why not teach them to your kid while you have a jumping rope contest. Who knows, maybe you’ll learn a few new rhymes from of the next generation while you work up a sweat.

Hop

Grab a piece of chalk and head to the sidewalk for a game of hop scotch. All of the hopping and bending will make your legs burn and your heart race.

Shoot

If you have an older child, challenge him or her to a game of one-on-one basketball. Chasing your little dribbler may be harder than you think.

Dance

Dancing can be a great cardio exercise. No matter if you’re playing Dance Dance Revolution or just rocking out to the Ipod, grab your tot and boogie.

Run

Kids love races, so why not challenge your child to a sprint? Set a goal, such as the end of the block or twice around the house, then take off. If your tot starts to lag, pick him or her up and carry them the rest of the way. The extra weight will burn more calories and is sure to get a giggle or two from your little one.

Get the most out of these exercises by coupling them with a diet program such as this Fatloss4idiots review.