How to exercise your knees. Part of the series: Pilates Exercises 2. You just need a quiet environment and a mat to perform Pilates Mat exercises. The Pilates method involves physical and mental training which unites dynamic muscular strength and mind control. This video provides you with free tips on how to exercise your shoulders with Pilates mat techniques. Read more: http://www.ehow.co.uk/video_12323729_...