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Get your Pilates on--no gym membership required!
Pilates For Dummies teaches you the principles of the Pilates Method of stretching, exercising, and breathing, for amazing fitness results. The book guides you through basic, intermediate, and advanced mat exercises. It's packed with exercises to help you target problem areas, gain strength and flexibility, heal injuries, and feel better than ever. With step-by-step exercises and illustrations, this book shows you how to get the most out of your mat-based Pilates routines, in the comfort of your home or wherever you're exercising. You'll also find over 100 photographs and illustrations to ensure mastery of each movement. Lead a stronger, healthier life, with Pilates.
* Get step-by-step instructions on exercises targeted at toning problem areas like abs, arms, legs and more
* Find the right Pilates class for you and learn where to buy equipment, such as small balls, large balls, and Thera bands
* Combine Pilates with other forms of exercise
* Build your own home Pilates program to work out safely and with confidence
Anyone, of any age or fitness level, can start practicing Pilates. Pilates For Dummies will help you live a stronger, healthier life.
List of contents
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 2
Beyond the Book 3
Where to Go from Here 3
Part 1: Pilates Basics 5
Chapter 1: A Pilates Primer 7
The Basics of Pilates 8
Pilates uses a series of exercises 10
Understanding the powerhouse and the core 11
The Eight Great Principles of Pilates 14
Control 14
Breath 15
Flowing movement 16
Precision 16
Centering 17
Stability 17
Range of motion 19
Opposition 19
What You Need to Get Started 20
Chapter 2: Get Ready, Get Set 21
Combining Pilates with Other Forms of Exercise 21
Keeping Your Eyes on the Prize: How You Benefit from Pilates 22
Finding your center 22
Mastering the mental component 23
Helping your spine, the axis of life 23
Improving your sex life 24
Looking good: Pilates and the body beautiful 26
Seeing Is Believing: Some Pilates Images 30
Chapter 3: Getting on a Mat and Talking Pilates Terms 33
Deciding Whether Mat Exercises Are Right for You 34
Learning the Pilates Alphabet 35
Neutral Spine 37
Abdominal Scoop 38
Bridge 38
C Curve 39
Hip-Up 41
Levitation 42
Balance Point 42
Stacking the Spine 44
Pilates Abdominal Position 45
Pilates First Position 45
Part 2: Mat Exercises 49
Chapter 4: Pre-Pilates: The Fundamentals 51
A Word of Caution 52
The Series in This Chapter 53
Breathing in Neutral Spine 53
Getting set 54
The exercise 54
Do's and don'ts 54
Shoulder Shrugs 54
Getting set 54
The exercise 55
Do's and don'ts 55
Shoulder Slaps 55
Getting set 56
The exercise 56
Do's and don'ts 56
Arm Reaches/Arm Circles 57
Getting set 57
The exercise 57
Do's and don'ts 57
Coccyx Curls 59
Getting set 59
The exercise 59
Do's and don'ts 60
Tiny Steps 61
Getting set 61
The exercise 61
Do's and don'ts 62
Upper Abdominal Curls 62
Getting set 63
The exercise 63
Do's and don'ts 63
Hip-Up 64
Getting set 64
The exercise 65
Do's and don'ts 65
Modification 65
C Curve Roll Down Prep 66
Getting set 67
The exercise 67
Do's and don'ts 68
Balance Point/Teaser Prep 68
Getting set 69
The exercise 69
Do's and don'ts 71
Modifications 71
Rolling Like a Ball, Modified 71
Getting set 72
The exercise 72
Do's and don'ts 72
Modification 73
Chapter 5: Now That You've Got the Basics Down: The Beginning Mat Series 75
The Series in This Chapter 76
Coccyx Curls 76
Upper Abdominal Curls 77
Hundred, Beginning Level 78
Getting set 78
The exercise 78
Do's and don'ts 79
Balance Point/Teaser Prep 80
Hip-Up 80
Rolling Like a Ball 81
Getting set 82
The exercise 82
Do's and don'ts 82
Modification 82
Single Leg Stretch 83
Getting set 83
The exercise 84
Do's and don'ts 84
About the author
Ellie Herman, holds a Master of Science degree in Acupuncture and is a master Pilates Method trainer. She has taught Pilates for 35 years, and authored ten books on the subject. Herman invented the Pilates Springboard, manufactured by Balanced Body and sold worldwide for the past 20 years.
Summary
Get your Pilates on--no gym membership required!
Pilates For Dummies teaches you the principles of the Pilates Method of stretching, exercising, and breathing, for amazing fitness results. The book guides you through basic, intermediate, and advanced mat exercises. It's packed with exercises to help you target problem areas, gain strength and flexibility, heal injuries, and feel better than ever. With step-by-step exercises and illustrations, this book shows you how to get the most out of your mat-based Pilates routines, in the comfort of your home or wherever you're exercising. You'll also find over 100 photographs and illustrations to ensure mastery of each movement. Lead a stronger, healthier life, with Pilates.
* Get step-by-step instructions on exercises targeted at toning problem areas like abs, arms, legs and more
* Find the right Pilates class for you and learn where to buy equipment, such as small balls, large balls, and Thera bands
* Combine Pilates with other forms of exercise
* Build your own home Pilates program to work out safely and with confidence
Anyone, of any age or fitness level, can start practicing Pilates. Pilates For Dummies will help you live a stronger, healthier life.
