Pilates
Personal Trainer
Getting
Started with
Stretching
WORKOUT
Michael King
Yolande Green
Illustrated step-by-step
matwork routine
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Personal Trainer
I
Getting Started with
Stretching workout
CIRCULATING WITH THE LISTED PROBLEM(S):
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Pilates
Personal Trainer
Getting
Started with
Stretching
WORKOUT
Illustrated step-by-step
matwork routine
Michael King
Yolande Green
Wlysses Press
Copyright
©
2003 Ulysses
this publication
transmitted
in
may be
Press. All rights reserved.
reproduced, stored
in
No
part of
a retrieval system, or
any form or by any means without the
prior written
permission of the publisher, nor be otherwise circulated
in
any
form of binding or cover other than that in which it is published
and without a similar condition being imposed on the subsequent
purchaser.
Published
in
the United States by
Ulysses Press
Box 3440
P.O.
Berkeley,
CA 94703
www.ulyssespress.com
Published
in
the United
Kingdom
The Complete Body
as Pilates:
System (2002) and Pure Pilates (2000) by Mitchell Beazley, an
imprint of
Octopus Publishing Group
Library of Congress Card
Ltd
Number 2003104403
ISBN 1-56975-354-7
Printed
10
in
Canada by Transcontinental
Printing
987654321
Kenny Grant
Design
Interior
Cover Design
Sarah Levin
Photography
Ruth Jenkinson
Models
Beth Caterer
Nancy Markwick
Malcolm Muirhead
Simon Spalding
Distributed
and
in
in
the United States by Publishers
Group West
Canada by Raincoast Books
Please Note
This
book has been written and published
purposes, and
in
strictly for
informational
no way should be used as a substitute for
consultation with health care professionals.
You should not
consider educational material herein to be the practice of medicine
or to replace consultation with a physician or other medical
practitioner.
The author and publisher are providing you with
information
in this
work so that you can have the knowledge and
can choose, at your
own
risk,
to act
author and publisher also urge
all
on that knowledge. The
readers to be aware of their
health status and to consult health care professionals before
beginning any health program.
contents
INTRODUCTION
9
Why
Pilates?
program
12
Holistic
14
The workout
16
Preventing pain
VITAL ELEMENTS
20
Concentration
23
Breathing
26
Centering
31
Control
34
Posture
37
Neutral spine
40
Precision
42
Isolation
THE
WORKOUT
46
Warm-up
68
Strength
90
Glossary
stretching
&
stretching
92
Index
96
About the authors/
Acknowledgments
Pilates is
not a fitness fad;
concept that
will
and more
fitter
not only
a holistic
it is
make you
feel
but will enrich
flexible,
your whole way of life. The series of
movements
not only change
will
your body looks, but
it
how
will also give
you a new physical poise and greater
mental strength.
During
my years
instructor,
I
many trend
industry
book
Pilates
and writing
this
have witnessed
part of
my effort to
give others an
shifts in the fitness
insight into the
as an exercise
—from high impact to low
way.
I
would
power
like to
is
of the Pilates
pass on
all
the
impact aerobics, from slide to step,
information and knowledge that
and from spinning
to core
have developed over
functional training.
Some
and
of these
my years
I
in
the fitness industry, training people
changes have been introduced
in the physical skills to enrich the
because of safety concerns over
quality of their lives.
certain
movements or ways
exercising.
The advantage
Pilates system, in contrast,
the
movements can be
of
of a
is
that
gentle on
It is
the perspective of
back injury
your body. The technique can also
many
be
I
effectively
used to complement
other exercise regimes.
I
am one
who
Joseph
From
someone with
have seen the value of the
way
that
Pilates
it
changes people. You may believe
that a
a
has worked with
different types of exercise,
technique and the
of a third generation of
Pilates instructors following
very exciting to witness the
current popularity of Pilates.
hunched posture
is
part of
getting older, but this
case.
to
If
is
not the
you pay regular attention
your body and invest
in
by
it
incorporating stretching and
feeling fitter
You can
you
by
will benefit
and more
attractive.
you grow
may
activities
result in recurring aches or
all
day, for example, unbalances
your body, causing the hip flexors
(the front
muscles of your thighs)
and the upper back
also maintain these
benefits as
moderate regular daily
physical problems. Sitting at a desk
challenging exercises into your
routines, then
or short-term injuries. Even
to
form
themselves into a rounded
older.
position. Pilates helps to release
Balancing your body
Pilates
when
is
regularly practiced, will
improve your
strength.
flexibility
and
The movements
a noticeable impact
in
such tensions and ease your body
a system of exercise that,
will
have
on your body
terms of general well-being,
youthfulness, and
flexibility,
and
they will also help to heal any long-
back into a more natural balance.
also helps
you
body, feel
more
It
to achieve a leaner
poised, less
anxious, and stronger mentally.
The moves shown here
structured with this in
are based
Joseph
are
mind and
on the movements
that
Pilates taught.
I
The
Pilates
movements
stretch the
muscles and pull them into a longer
and leaner shape, rather than forcing
them
to tear
and rebuild
into the
shorter and thicker shape that
conventional strength training does.
Pilates systematically exercises
all
the muscle groups in your body,
challenging the
weak
as the strong.
balances the body,
It
areas as well
the upper and lower muscle
groups with the center of the body.
This has a dramatic effect on
strength, flexibility, posture,
Whether you
and
focuses on tight areas, and aims to
coordination.
increase strength and
flexibility.
interested in Pilates for cosmetic,
he conceived the original
medical, or preventative reasons,
When
matwork
exercises,
was looking
the
full to
to the
Joseph
to stretch the
bring
maximum
to
benefit
of his original
difficult.
may find
This
is
moves
movements
at the
same time focus your mind.
few people are used
Anyone can do
be involved with
to
be an athlete to
Pilates.
And
minimum
of strain
capabilities. This
All-round benefits
Pilates
as a whole,
system works
and aims
the
body
to coordinate
while
the exercises are designed to put
a
to.
it
on the body,
they also aim to challenge
The
will
strengthen your body and
You do not have
because they use
muscle control and coordination
that
the system of
person exercising. Even
experienced athletes
some
Pilates
body
are
means
its
that
anyone of any age and any
of fitness can do Pilates.
level
Whether
young or
old, a fitness fanatic or
someone who
before,
you
has never exercised
will
reap the benefits.
in a
non-competitive format. The
exercises also share an emphasis
on stretching, as well as
strengthening muscles. Both Yoga
Basic equipment
and
You don't need any expensive
breathing and the use of smooth,
equipment for
Pilates exercises;
you can follow
a
program
at
home
Pilates
emphasize deep
long movements that encourage
muscles to relax and lengthen.
with just a floor mat. The Pilates
Pilates
system
because of the body suppleness
is
often linked to various
is
also similar to
Yoga
The difference
innovative Pilates machines,
it
equipment that can form an
while
integral part of the exercises.
involve
However, remember that there
posture to the next without
is
nothing that you can do on a
machine that you
can't
do on
brings.
moving from one
repetitions, Pilates flows
a series of
movements
more dynamic,
the mat.
is
that
some Yoga techniques
static
through
that are
systematic,
and
anatomically based.
Develops concentration
Known
as the intelligent
working
out, there
is
way
a focus
of
on
concentration and discipline with
Standard exercise regimes
Popular support
Although
Pilates
has been around
since the 1920s, an understanding
of this
program of exercise
tend not to require mental
builds
up your strength and your
discipline, but Pilates
immune system has
Pilates.
is
different,
only
healing and treating the
mind and
popular quite recently.
body on
different levels.
And
Hollywood
because
it
works
all
the muscles in
stars
the technique
that
become
Many
have endorsed
—among them
the body, simple everyday tasks
Sharon Stone, Courtney Cox
such as shopping or gardening
Arquette, Minnie Driver, Julia
also
become
easier
and
safer.
Roberts, and
Madonna (who has
even claimed that
Pilates
Pilates
in
and yoga
way
and Yoga have certain goals
common. Most
significantly they
both advocate individual progress
is
to exercise).
it is
As
the only
a result, Pilates
no longer the domain of the
rich
and famous and can be practiced
in
most gyms and health
clubs.
way
Pilates is a thinking
involves
to
making
of moving, and
a serious
commitment
your body and your well-being.
It is
not an exercise regime to be
compartmentalized in your
Pilates
is
enough
significantly
more
when combined
effective
or work.
with
restful sleep, a healthy
diet and a complementary
program. So
fitness
is
an invaluable, solid support
What we need
and what
to adopt,
Pilates offers,
a
is
way
of
training the different parts of the
body
Pilates
life.
to
work
together, to support
each other and give your body the
protection that
it
needs.
system for any other regular
exercise that
in. It is
now
you are involved
accepted that
Just
various fitness regimes, such
as aerobics,
swimming, gym
work, or bodybuilding
Cross-training
—are not
because you have started to exercise
using the Pilates method,
insufficient.
up on other
sports
and
On
served
An unbalanced
fitness
programs.
body
when
it is
program
for every eventuality.
Complete low-stress
Pilates exercises
alongside aerobic ones. You
injuries are limited in
it
exercise classes or
of thorough
gyms because
warming-up techniques
and health-and-safety regulations,
it
is still
common
will
will find
lifting
exercise. Pilates
that
make up a
embraces
all
muscles
heavy items
at
home
the areas
fully integrated
to fitness: strength, flexibility,
to pull
because
correct any postural problem
associated with other forms of repetitive
skills,
when
best
complemented by
Pilates ideal for cross-training
Even though
the
is
a form of cardiovascular exercise.
exercise regime will not prepare
the
does not
that you have to give
contrary, your Pilates
inappropriate, but simply
it
mean
approach
motor
coordination, and relaxation.
4
*
What would you
workout? You
gain from this
like to
will
need
to
understand
where your physical strengths and
weaknesses
lie
exercises that will benefit
Weaknesses do not only
lack of
signify a
muscular strength, but also
relate to tight areas of
your body
you back from
that hold
performing a
task.
body
inflexible
same problems
you
area.
When added to
it
can help bring your body into
Pure Pilates
one with no
Joseph
book
Pilates' original
featured a series of 34 movements.
will find that the exercises
present
enjoy are generally those
least
one
your regular workout program,
better balance.
fully
muscular strength.
You
in this
you most.
Remember, an
will result in the
as
on
in order to focus
many
of these pure Pilates
exercises, along with beginner
your body needs to spend more
variations of the moves, in
time on. In the same way, those
book
that are easier will
need
be
to
I
practiced less.
fitness
in this
book
is
in
no
replace your holistic
program, nor substitute for
a general Pilates regimen.
designed
this
would
Workbook. Although
like all
my students to
able to undertake the
The workout
way meant to
Pilates
I
have
back strengthening
my
full
these movements, as a responsible
fitness leader
around
I
need
to
work
their capabilities.
Joseph
Pilates
technique from
developed
instinct,
his
and
workout as a supplemental
although the basic principles
workout
always remained the same,
to address
your weakness
be
range of
when
I
he worked with particular students
body and gradually challenge
he adapted the moves according to
yourself,
their requirements.
toward your ultimate goals
an essential part of
So,
Pilates
knowing what you cannot
Always
when
listen to
is
Note: The
exercising and once you
at
an
effective pace.
do.
your body, both
moves
in this
book
are at a beginner level, with
intermediate variations for you
have finished, and be sensitive to
any vulnerable
you can then move
to
do
as
you get stronger.
areas.
Challenge yourself
Pacing yourself
Remember
Undertaking advanced moves
run you should equally balance
at the
beginning of a
program
Pilates
is
both strength and mobility while
Pilates
unwise. The original
moves
are advanced
and
inappropriate for those unfamiliar
with the correct techniques.
If
you
challenge yourself with Pilates
exercises that are
level or are
then
beyond your
uncomfortable, you
risk possible injury. If
you
stay sensitively attuned to your
j£
that over the long
working across the
of
full
range
body movements. However,
starting with flexibility
and
strength exercises
good way
is
a
light
to begin challenging yourself.
This
is
important in order to
prepare your body and enable
to
it
perform the more demanding
Pilates
movements.
Even the most healthy person may have
minor pains that indicate stresses and
strains
on the body. Never ignore these
symptoms, but use them to
identify
which areas need more strengthening
or
Pilates trains the
injury
and
body
to maintain
more
stretching
mobility.
to prevent
Pain and Gain
good
There
posture and movement. In order
to
and
is
always a certain amount
of discomfort that arises during
have good posture, you need to
training, especially
develop good muscle balance.
to stretching
Indeed, injuries are often related
not have used in
in
some way
to
bad posture or
many
of problems can occur for
reasons. Repetitive
can be one cause, such as
when
some
may
far. If
any pain
a
immediately This extreme should
again that Pilates should be
when someone spends
performed gradually.
long
periods of time working at a desk.
any pattern that destabilizes
it
tense, can lead to
weakness, tightness, and a
resulting
danger of
injury.
is
sudden or sharp you must stop
never be experienced.
and makes
A
push
swing on one side of the body or
your body's natural balance
may
some
golfer continuously practices his
In fact,
comes
time.
elicit
pain, but be careful not to
yourself too
movements
it
muscles that you
strong stretch
muscular imbalances. These types
when
better to build
this
up
way can you
I
emphasize
always
It is
slowly.
strike a
Only
in
balance
between achievement and
challenge.
Never exercise when
you are
chronic pain or
in
when
any of your muscles are inflamed.
VI
vital
elements
With many exercise classes and
techniques you don't have to think
about what you're doing, you just do
to get
through
movement
is
it.
But with
it
every
Pilates,
a conscious act controlled
by the power of your mind.
"Always keep your mind wholly concentrated
on the purpose of the exercises as you perform
them."
Pilates
is
"the thinking
moving" and requires
way
Joseph Pilates
of
a different
kind of concentration than that
typically
used for other exercise
forms.
may
It
not be
all
a treadmill, but
when walking on
it is
absolutely
essential for Pilates.
mood
that the space
you plan
sure you will not be
Though
Pilates
workout, you
not a spiritual
is
will find
to use for
very
it
relaxing because concentrating
on a single movement causes
your
If
improve concentration. Check
and
comfortable.
everything else that
There are simple things you can do
to
warm and
disturbed.
in
Setting the
it is
Make
that
important to concentrate during an
aerobics class or
Pilates is free of distractions
that
life
is
going on
to fade away.
you want
to use
music
background, make sure
it
in the
isn't
punctuated by a heavy beat. Don't
make
the mistake
I
once made
A
Our inner voice
clear
Controlling our thoughts,
much
controlling our actions,
not as easy
as
it
might
first
is
like
mental focus,
you are under pressure, your thoughts
can become very erratic and spin off
directions.
If
you are
in
All too often in
because you are unable to
Unwelcome thoughts
"switch off."
into
effort.
stressed,
going to sleep can be especially
pop
clarity of thought,
and, most importantly, reduction of
stress— are well worth the
random
difficult
—easier
practicing concentration
When
appear to be.
mind
soon find that the benefits of
You'll
your head despite your
modern
noisy distractions
to focus
our whirlwind
lives visual clutter
make
on the task
at
it
and
difficult
hand. Stress
best efforts.
Effective concentration
is
a
skill
we
acquire as children. By the time
are adults,
we
all
have a
we
"inner
little
voice" that controls our actions.
First
movements may
It is
feel strange
very easy to
to
difficult
but persevere; mental
focus
an
is
art that
improves with
practice. Marshalling
and
into
fall
the trap of performing only the
is
makes concentration more
your powers
attempts at unfamiliar
awkward.
you
itself
enjoy,
movement
to get
you
feel
in control.
Making time
for Pilates
like.
Normally people speed up the
part of the
calmer and
moves
when what you need most
do the ones you do not
of concentration helps
difficult
it
over
with as soon as they can. Instead,
you need to slow down. Only by
Because concentration
to focusing
on
is
priorities,
linked
it is
also
needed when you are planning
your exercises. Start with small
concentrating on what you are
doing can you properly control your
sessions of 20-30 minutes, and
aim
actions.
to
work up
to
an hour.
It is
better to have 20 minutes of a
when I used
a tape of nature
rewarding workout than an hour
sounds that featured screeching
simply going through the motions
parrots and mating whales!
of a routine.
and continuous
Pilates uses a controlled
way
of breathing that takes time to
perfect, but results in a stronger
more
energy-efficient body.
"Breathing
life
and
is
the
depends on
first
it.
act of
life.
Our
very
Millions have never
learned to master the art of correct breathing."
Joseph
Pilates
As babies and young
we
adults we
children,
breathe correctly, but as
mastered, but
it
takes time and
patience.
tend to develop poor breathing
how
should
patterns. Correct breathing
So
ensures a good flow of oxygen
In Pilates,
to the
working muscles, which
we
we
breathe?
follow a breath
called thoracic or lateral breathing.
then cleanses the bloodstream
This
means breathing wide and
and energizes the whole body.
into
your back and
Breathing also improves
the ribcage as
concentration and aids smooth
Think of your lungs as bellows,
movement.
expanding and widening as you
and
fluid
breathe
There are many types of
breathing techniques, and different
types can
make movements
harder, or
more
controlled.
easier,
A
correct breathing technique can be
in
sides,
full
opening
you breathe.
and closing down as
you breathe
out. This
way
of
breathing works the intercostal
muscles, the muscles between the
ribs.
When
these muscles are
working, the upper body
mobile and
fluid in
its
movements.
exercises are designed
Pilates
muscles that wrap around the
more
is
center of your body.
•
Multifidus muscles run
down
the
combination with breathing
length of the spine. They link two
techniques to work the correct
or three vertebrae and can create
muscles to create the required
or block
in
movement. The core muscles
always support
movement.
The pelvic
•
floor
the sling
is
muscle that runs from the front
this process.
of the pelvis to the lower part of
Normal breathing
When
the spine.
you inhale normally, the
•
The diaphragm
lungs expand, the diaphragm
drops and the stomach moves
As you
lifts
This
out.
in.
called "abdominal"
breathing and
is
lies
under the ribcage and helps
you
to inhale
and exhale.
diaphragm
exhale, your
and the stomach moves
is
the muscle that
is
Thoracic breathing exercise
Sit
quite natural.
comfortably or stand
tall.
Place
your hands on the front of your
ribcage with your fingertips just
The wrong way
touching. As you breathe
Whatever you
lungs,
breath.
Most people hold
if
heavy,
much
as weightlifters
would
picking up a barbell. This
type of breathing
Valsalvic
called the
is
method and
a stressful increase in
pressure.
of the
their
they pick up something
breath
when
do, don't hold your
It
In Pilates
you want
it
slide
the
As you breathe
back to touch
again. This can take considerable
practice.
To advance the exercise,
move your hands
around so
farther
hands are touching your
that your
blood
armpits, and breathe to push your
isn't
to
them
let
the
results in
wastes energy
body where
open the ribcage, and
fingers slide apart.
out, let
in, fill
in parts
required.
keep your
breathing continuous.
ribcage into your hands.
If
reach, extend your palms
to
you can
around
your back.
Another option
is
to place both
hands on the front of the ribcage
Muscles that make up the core
The following groups of muscles
and breathe
make up your core or center.
• TA (transverse abdominal)
into both
muscles are the corset-like
first into
hand, then into the
hands
increase your
the right
left
hand, then
equally. This will
body awareness and
your breathing control.
p
designed to work as a
The body
is
complete
unit. If
you
will
you
train to
do
this,
have a solid center to create
the physical
power
for each
In order to visualize the
movement.
body
as
an
integrated unit, think of a conductor
bringing together
all
the sections of an
orchestra to perform a concerto.
Joseph
Pilates believed that
our
muscles (back muscles), the pelvic
abdominal muscles,
now known
abs, function as the
"powerhouse"
for the
as
whole of the body. Your abs
are your center
and they
initiate
floor muscles,
and the diaphragm.
Imagine your core as a tree trunk,
the core being the solid supporting
center of your arms, legs, and
every movement. To maintain a
head.
strong center you need an equal
through the tree trunk, the muscles
balance of strength between the
of your
abs and the back.
age
If
you imagine cutting
body represent the rings
in the tree:
(the rectus
The core
We
have already referred to the
The global muscles
abdominus muscle) are
on the outside of the trunk. As you
move toward
the center you'll find
core (see breathing on page 23) as
the external oblique muscles, the
consisting of four muscle groups:
internal oblique muscles,
the
TA
muscles, the multifidus
of
finally the
TA
muscles.
and
f
Every exercise
initiated
is
controlled or
floor.
body
practitioners
activate
This
Activating the
abdominal muscles draw
you tighten
Now, however,
research has established that this
not the most effective
a belt
around your waist and that the
movement became more
challenging.
TA muscles
Imagine that you have
pull in the
lower abdominal muscles tighter
as the
your center by using only
one group of muscles.
Pilates
would
when
you move.
as
many years,
For
that
not productive to use both
following your routine, try to
because these muscles help to
stabilize the
is
muscles together, so
TA
muscles', the
muscles or the pelvic
is
it
from the contraction of
two of the core
shown
muscles. Research has
30 percent contraction
is
way to work
these muscles. Drawing in the
it.
in
when
Use the images on
page 29 (stages
1-3) to establish
the most efficient level at which
to
perform the exercises.
abdominal muscles as hard as you
can activates the core muscles with
Activating the pelvic floor
what
The
I
call
tires the
100 percent
effort.
muscles quickly, and
This
everyday
supports you
activities.
Research has shown that the most
effective
way to
train
30 percent of their
them
is
them
to
like a sling.
This
one of the hardest muscles
activate,
but
when mastered
are without
be
stop your urine in mid-flow.
and
support you as you perform your
daily activities.
Work through
the
Then
you can
TA muscles (shown
opposite)
or by using the pelvic floor
is
As you
to the tenth floor.
release this halfway to the
fifth floor
the
to
breathe out, draw up the elevator
find your center.
and TA muscles
you are trying
the floor of an elevator.
as far as
Activate your center either through
that
Imagine that your pelvic floor
following exercises to help you to
Pelvic floor
will
can activate the pelvic floor muscle
by imagining
naturally stronger
it
anyone knowing. You
used throughout an hour's session
become
is
to
without causing fatigue. They will
also
and
be easy to practice wherever you
at
maximum
strength. This allows
from the front
of the pelvis to the lower spine
it
does not train them to operate
effectively in
pelvic floor runs
and then
a
little
to the third floor. This
exertion that you
want
is
farther
the level of
to follow in
the program. Continue the exercise
with the following pattern:
move
the elevator to the tenth floor,
the third floor and back down.
return to the ground floor, up
When you
again to the
fifth floor,
and back
the ground floor. Finally go
up
to
to
be
to
do
standing
sitting or
you can
this exercise,
—the key
is
be comfortable.
Iln
a standing position, allow your
abdominal muscles to
and
relax
form a dome. Don't push them
become aware
Instead,
rest of
your body
how
of
out.
the
you release
feels as
these muscles.
2
As you breathe
draw
out,
abdominal muscles as
can. Imagine that a belt
is
in
the
far as
you
being
tightened around you, that
tightened right up to the
This
3
is
what
call
last
be
notch.
100 percent
effort.
Relax the muscles halfway to reach
the "fifth notch" on the
of this as
them a
or
I
will
it
50 percent
little
more
30 percent
belt.
Then
Think
release
to the "third notch,"
effort. This
which to work
your program.
effort.
efficiently
is
the level at
throughout
/
Good
posture can be achieved only
when
the
When
body
under perfect
is
control.
doing the exercises, aim for
slow, studied
movements, and allow
them
from
to flow
start to finish to
form a continuous sequence. Continue
in this
way
the total
you have completed
until
number
of repetitions.
Working with the weight
body against the
of your
natural pull of
control. In fact
we
are
all
to controlling our
bodies: the process of walking
is
sequence that
we have
a controlled
learned
from childhood. However, many of
us, quite unconsciously,
bad habits
move
that
in
the
may
way
developed
that
later affect
A controlled movement involves
joints
work
while
at
the
to their full capacity
same time not wasting
any energy. This concept
integral
is
to the philosophy of Pilates.
not a haphazard series of
movements, but rather
at all times.
making the relevant muscles and
gravity requires considerable
accustomed
purpose and direction
we
Pilates exercises strengthen
the body, and the slower and
more
controlled the movements,
the greater the strength you gain
from them.
our
physical health.
Maintaining control means
ensuring that the body moves with
Visualization
The use of visual associations can
be effective
when working
with
can help you
Pilates. Visualization
understand how to
movements and
control your
also
how to
gain
the most from your workouts.
For example,
have already noted
I
that Pilates exercises
need
be
to
continuous, to flow from one
stage to another
freely,
interruption. So,
if
new movement,
wheel
it
she has to maintain perfect control
of her body, to
deliberately
move
slowly and
from one end of the
rope to the other. Such
this
book
used throughout
you deeper
to give
you are trying a
insight into
might be helpful
should
fairground
at a
order to stay on the rope
circus. In
\isualizations are
without
you begin, of a
to think, as
think of a tightrope walker at the
how
each exercise
feel.
Ferris
—the wheel
turning slowly and deliberately. Or,
The powerhouse
In disciplines such as
tai chi,
it is
believed that the powerhouse
Resist
:
-C:
towei
me
the store of the
partner.
in
partner
your
Stand up, holding a
right hand.
down
sit
Have your
your feet and hold
at
the other end of the towel
v.
chi,
Pull
your
fist,
energy
is
generated from the
in
a bicep cur
Think about
a res
One
is
n
5
power. This
is
equivalent to the
when your
Graceful control
stance scale from
when your
exerts no res stance
Te
it
equal tension as you
is
move your arm up and down.
ten.
to give
core or center in Pilates.
Let your partner create resistar
one to
body
with the towel,
toward your shoulder
that there
is
energy.
powerhouse, then carried to the
botfi
tti
life
With physical movements, the
relevant part of the
hands.
or
.'.
Hi the
partner
towel.
partner pulls so
hard that you can't
move
at
all.
When
every
practicing Pilates,
movement
eve! of five in
directions. Breathe
out as you
arm up and breathe
the muscle. Repe^
in
as
smooth and
graceful as you can. To use a
Aim
\isualization,
stance
as
make
imagine that you are
both
curl
the
you uncurl
and
a dancer performing a
on a stage
you want
in front of
movement
an audience
to impress with
your
change arms.
Next, drop the towel but imagine
you are
that
still
hole
re peat
the
Do you feel the resistance
you had when you were holding
bicep
curl.
grace and poise.
Think, too, about even- part of
your body as you move. Does each
part have an important role in the
the towei? T
controlled action.
execution of the movement, and
are both sides of your
body
Slower
is
steady,
harder
will
and even movements. You
be able to
feel the difference
Begin by doing five regular push-ups,
either with your legs fully
the
push-up
full
extended
position, or with
and the exercises
your
knees on the floor (the three-quarter
position).
Do
these
at
first five
will
prove more
in
your
effective (you
may have
to use a
lighter weight).
It is
also vitally important to
normal pace.
Now
do another
slow counts
but count two
five,
in
as
you go down
and out as you come up.
Now
Rest.
you are working equally hard, with
the
same
intensity
repeat, but to a count of four in each
direction. Rest. Finally, try
push-ups, to a count of
down and another
six
throughout. As
a
six
one
all
on the way
on the way up,
five
long, continuous,
movement.
It
At
at the
same
(eccentric
contract
it
movement)
and steady
you are working
in this
your muscles (and your body) a
long, lean look.
Pilates
about quality
and range of movement, with the
contraction of the muscles (the
downward movement
and the
movement)
working
in this
flexion (the pushing
case)
up
requiring equal effort.
at the
same
level?
If
not
rebalance yourself so that each
part has an equal role.
Full
range
This type of
movement can be
applied to other forms of exercise
with
much
success: try using
resistance machines or free
weights
in the
gym
with slow,
way, you will
equal measure, giving
you should
be working at while doing the
is all
as to
begin to develop strength and
flexibility in
intensity that
exercises. Pilates
effort
(concentric movement).
By working
it?
this latter point
much
should be used to extend a muscle
push-ups
was harder than you
thought, wasn't
and resistance
last five
without pausing at the top or at the
bottom, making
full
range of movement. Check that
down and two slow
counts up. Breathe
ensure that you are using your
Good
posture
is vital.
Having bad
posture will prevent your body from
functioning efficiently, and
it
will
undermine your balance and
also
coordination.
The danger
is
that
if
you
develop a habit of having bad posture,
your body
will
accept
will learn to suffer
it
as
normal and
any associated
aches and pains.
An
ideal posture will
have
all
the
joints in a neutral position so that
Poor posture
Poor posture can lead to many
they are without stress. The joint
adverse symptoms, which
will follow the natural
include:
the bones.
A neutral
alignment of
position will
•
Fatigue
•
Neck and shoulder
balance, and keep the muscles
•
Headaches
around the
•
Impaired balance and
internal organs to feel comfortable
•
Muscular weakness
and function
•
Poor circulation
reduce wear on the
joints,
promote
joints in correct
alignment. This in turn allows the
efficiently.
It is
tension
coordination
important that you establish a
•
Tension and stress
neutral position before
•
Digestive problems
•
Aching and painful joints
each exercise.
you
start
Correcting poor posture
The plumbline
There are the three main types of
Assess your posture
problematic posture: sway-back
a full-length mirror,
(see stage
1),
lordorsis (see stage
2),
just
profile,
shoulders or hunching).
mirror.
also
possible to have a combination of
As
will take
need
will
to give
Some bad
in
to the
the joints
With a
healthy posture, the line should
run through the ear lobe, the
your body
center of the neck, the tip of the
time to adjust to a different
position.
at
that the line runs through.
time and patience.
well as realignment exercises,
you
and turn your head
Imagine a plumbline hanging
Poor posture can be corrected,
it
wearing
from your ear and look
these postures.
but
in front of
your underwear. Stand
and kyphosis (rounding of the
It is
test
shoulder, the center of the ribcage,
postures can
slightly
behind the hip joint, the
be corrected surprisingly quickly
center of the knee joint, and just in
while others need more time to
front of the anklebone.
1
Sway-back posture,
often called the slouch
position,
among
is
common
teenagers.
2
fix.
The
lordotic posture
characterized by an
increased curve
in
the
lower part of the spine.
is
3
With an
gravity
distributed
are
in their
is
ideal posture,
evenly
and
all
joints
neutral position.
s*
A neutral spine is used to
when your
spine
in
is
describe
most natural
its
position. This will not necessarily
position that feels
It is
be the
most comfortable.
quite likely that your "normal"
posture has been created by poor
habits
and you have become
accustomed
essential,
it
feels.
habits. Training in a non-neutral
It is
position also increases your
however, that you find
your neutral position and sustain
way
one that has been created by bad
Finding a position with a neutral
spine can be a real challenge.
to the
it
chances of acquiring muscular
before undertaking any Pilates
imbalances, injuries, and
moves. Once you have
increasing tension because
exercises that follow,
started the
you
will
need
to learn to hold the neutral position
as your
body
is
your body
supported.
moving.
and spine
Pelvis
While
Training out of neutral
If
your body loses the correct
neutral position as
the benefit to you
scenario,
not adequately
is
you exercise
is lost.
In this
you are simply making
your body stronger
in
your
preferred, non-neutral position,
it is
important that
all
your
joints are in neutral during the
moves,
this section focuses
on
the pelvis and spine. The position
of the pelvis
and the position of
the lower spine always affect
each other
If
your pelvis
is
rolled
—
forward, for example, the curve
in
your lower spine
will
be
spine curve. Start by lying on the
floor in a relaxed position with
exaggerated, and will not form
your knees bent and your feet
a neutral position.
on the
floor. Softly
tilt
flat
the pelvis
forward so that the space under
Finding neutral
your lower back increases. Be
You should always practice finding
careful not to
neutral either
standing
same
start
some
lying
down
is
or by
the
— before starting any
exercises.
lying
by
—the principle
Most people
down
is
find that
the easier
way to
because the floor provides
push
too far because
this position
may
it
cause
discomfort in your lower spine.
See
how
each part of your body
particularly
arms
your
legs, chest,
and
—feels in this position. Then
relax back out of the position.
support. Follow the stages
described below to find neutral.
Stage two
The second picture shows the
Stage one
spine out of neutral with no lower
This stage shows the spine out of
spine curve. In the
neutral with an increased lower
position, softly
tilt
same
lying
your pelvis back
—
and
visualize imprinting
your
position
lower spine into the mat. Don't
push
if it
this position too far,
feels
how
and stop
uncomfortable. Notice
each part of your body
particularly
your
legs,
Then
Stage four
The fourth stage shows the clock
abdominal
muscles, back, and waist—feels in
this position.
—there should be no
tension in the legs, chest, or back.
relax back out
technique, another
Place your hands on your lower
fingers pointing
Stage three
third picture
in neutral.
shift
To find
little
down toward your
pubic bone. Imagine that your
shows the spine
a position
how
feels in this
and
to 6 o'clock).
the pelvis forward and
backward, so that 12 o'clock
higher, then 6 o'clock
This should leave a small space
each part of your body
a clockface (with the
your thumbs pointing
Tilt
halfway between the two points.
under your lower back. Notice
hands are
fingers pointing to 12 o'clock
this position,
your body between stages one
and two, and find
help
abdominal muscles with your
of the position.
The
way to
find neutral.
Neutral
o'clock
is
the position
is
higher.
where
and 6 o'clock are
is
12
level.
You have your own natural geometry.
can help you move with more
Pilates
precision and discover for yourself the
dimensions of natural grace.
All Pilates
movements
are exact
and involve precise actions and
When you think
precise breathing.
of precision
and movement, you
stretched out to his fullest extent.
These
lines of
geometry are
a
useful visualization of the space
around
us. Or,
imagine the arm of
might think of synchronized
a ballet dancer arching like the tip
swimmers or the exacting
of a compass;
choreography that dancers can
making
achieve. Joseph Pilates trained as
both a boxer and an acrobatic
circus performer,
which gave him
an appreciation of precision
as well as an acute
skills
awareness of
space and time.
we
are
all
capable of
similar pin points in space.
You are usually unaware of the
space you occupy and
movements
Because
take place within
Pilates
demands
move and breathe
will
how your
that
correctly,
become more aware, through
how your
personal
Bring to mind the image of the
precision, of
spread-eagled figure drawn by
space
Leonardo da
precision that you can attain
a circle
you
you
concentration and the use of
Perfect reach
Vinci.
it.
The
artist
drew
around the figure as he
is
graceful
created.
It is
movement.
through
The
Pilates
way
of educating yourself and
technique
is
an excellent
understanding, through movement,
how your body works,
as a whole.
in part
and
Harmony comes from
the integration of isolated parts.
"Each muscle
may
the uniform development of
in
muscles." Joseph
For
many years
exercise teachers
have talked about isolating
different muscles. Yet
cooperatively and loyally aid
it is
all
our
Pilates
is
altogether at odds with the logic
of the Pilates method.
only
theoretically possible to see
them
in isolation; in practice,
your
muscles work together
in
groups.
Muscle balance
So,
when we
Pilates
we
talk
about isolation
are simply
in
making sure
Often, in regular exercise classes
that
focus has been on "spot reducing"
for yourself, especially the
certain areas to achieve a desired
ones. Pilates exercises ensure you
look.
But
in
one muscle
doing
at
this
you develop
the expense of
another. Consequently the
balance of the body
of
kilter.
is
whole
thrown out
This "lopsided" approach
you
identify
all
your muscles
weaker
develop the neglected areas of
the
body
that
work alongside
opposing, stronger muscles. For
example,
know
if
that
you are
a golfer,
when you
play,
you
you only
stronger you will remain
Touch and visualize
proportionally imbalanced.
Sit
down on
a chair with a dumbbell, bag
Try the 'Touch and visualize"
of sugar, or bottle of water to use as a
weight. Sitting upright, hold the weight
above your head
in
the right hand, with
your right arm stretched straight toward
the ceiling. Bring the
how your
muscles
of, say,
your tricep without actually
with the tips of your fingers, keeping
having to touch
your right elbow close to your head.
techniques help you connect
Lower the weight
head and
lift it
slightly
behind your
back again to the
With the fingers of your
left
Now
shift
hand
10-20
the weight to the other
repeat the
movement without
the weight and without touching the
triceps.
From what you have
just
experienced, try and visualize the
muscle working.
swing
one
in
direction.
Over
a
period of time your body then
becomes over-trained
in this
direction.
Although not
play golf,
we
all
all
of us
harbor muscle
imbalances to some degree.
not
uncommon
It is
to discover these
over- or under-trained areas
through
Weak
Pilates.
links
Try to be aware of any imbalance
muscle strength or
flexibility as
you perform the movements. Your
goal here
is
to
work toward
strengthening the weaker of the
two
sets of
mentally with the muscle. Over
feel
and
feel
hand and repeat.
Finally,
Visualization
time you will be able to
contracting and extending. Repeat
times.
it.
ceiling.
the tricep muscle at the back of the arm
is
understand
work. Learn to identify the location
hand up to
left
touch the back of your upper right arm
in
exercise (see box) to better
muscles so that balance
regained. Otherwise, as you get
identify various muscles
in
working
combination as you perform the
movements.
workout
J
The warm-up stretches are designed
to mobilize, lengthen,
and
stretch
the muscles in preparation for
more
demanding movements. Use them
familiarize yourself with
feels as
moves and
it
to
how your body
to focus
on your
breathing and posture before moving
on
to the
main
exercises.
wall stretch
1 Stand
I CAUTION
Don 't
lock your elbows,
and make sure
is
strong.
hand on the
your
left
wall,
then take a small
step forward with both
feet.
reps
left
that the
surface you are leaning
against
with your
side to the wall. Place
5 breaths
Maintain a neutral
spine, but with
your feet
close together.
As you
each side
breathe out, lean slightly
visual cue
hand glued
forward. Hold the stretch
to wall
for
emphasis
one breath, then
top of chest
release the stretch.
Repeat 5 times.
standing chest stretch
This exercise
is
aimed
at stretching the
major
muscles of the chest called
the pectorals. Stand
in
tall
a neutral position and
think about lengthening
up and through the chest
and the ribcage.
reps
visual cue
emphasis
5-10 breaths
on parade
stretch
1
Stand
tall in
a neutral
position with your
2
As you breathe
out, try to
draw the
feet hip-width apart.
elbows closer together.
Place your palms on your
As you do
lower back with your
chest, stand
this,
open the
tall,
and keep
hands comfortably close
your eyes looking forward
to each other. Concentrate
and
on maintaining a neutral
looking over the horizon.
position
and not forcing
the lower back out of
neutral.
slightly lifted as
if
round back
This
movement
(the cat)
will release
your back.
| CAUTION
Begin with small
movements and gradually
allow them to build
in
Do not force the
movement and always
size.
keep your abs tucked
in.
IPut your hands on
your thighs and
lengthen your spine by stretching
your head and neck diagonally upward.
Your
tail
you. Pull
bone should
in
your abs and
shoulder blades
2
slide
away from
curl
let
your
down your
back.
Breathe out and gently round your
back. Imagine a string attached
to your waistband, pulling
backward. Repeat the
you up and
warm-up without
stopping; keep working
in
a single
continuous movement. Breathe
you return to the
in
starting position
as
and
be sure to avoid hollowing your back
in
the opposite direction.
swinging
This
movement
will
IWith
warm
muscles. Be gentle with
yourself and
the body.
your feet apart
and knees relaxed,
up your spine and back
stretch
your arms straight
do not force
Move
with control, as
slowly and
if
you were
up to the
ceiling. Pull in
your abs.
moving through water.
reps
visual cue
emphasis
2
20 times
low
bow
mobility
Breathe out and
let
your arms
a
fall
forward past your head. As they
swing, allow your knees to bend and
your back to curve. Relax your head
and shoulders and pay attention to
your spine as
over.
it
gently relaxes, curling
Keep your abs
movement
tight
and the
gentle.
3
After reaching the curled position,
breathe
in
and
roll
slowly back up
to the standing position. Each time you
repeat the movement, try to stretch a
little
farther toward the ceiling. Imagine
a string
is
attached to the top of your
head, pulling your entire body upward.
standing spine twist
Concentrate on lengthening
and maintaining the
third
notch on the belt (see page
29).
As you
rotate, focus
Standing
tall in
together
in
1
the neutral position, place the hands
a praying gesture. Softly draw the
shoulder blades back and then
down
into a soft "V."
The thumbs should be placed on the sternum. Keep
on keeping your hips
facing forward with both
feet planted
on the ground,
rather than allowing the
the
thumbs there throughout the
movement
in
involves
exercise so that the
more than the arms. Take a breath
to prepare yourself.
hips to rotate with you.
reps
5-10 times
each side
visual cue
emphasis
2
As you breathe out, slowly rotate to the
right,
keeping the thumbs on the sternum and the nose
in line
with the thumbs. Focus on moving from the area
corkscrew
between the shoulder
spine mobility
should rotate as a single unit; don't
rotate
on
their
the center.
On
blades.
The whole center column
own. As you breathe
let
in,
rotate back to
the next outbreath, rotate to the
then back to the center as you breathe
rotating, allow
the head or arms
in.
left,
When
your breathing rate to control the
speed of the movement. Try to lengthen your spine a
little
farther each time
you rotate back to the
center.
spine swing;
Try not to overrotate the
movement from
the hips;
instead, maintain the
length in your lower spine.
Keep the shoulders drawn
down
"V"
into the soft
and the
belt
muscle on the
page 29).
third notch (see
5-10 times
reps
each side
visual cue
trailing
emphasis
1 Stand
in
hands
spine mobility
tall
with the spine
the neutral position and
the feet slightly farther apart
than the
hips.
Breathe
in
to
prepare yourself.
2
As you breathe
out,
slowly rotate to the right,
allowing the
slightly.
left
heel to
lift
Keep the arms relaxed
beside you and your knees
soft
and relaxed. Allow your
head to turn to look over
your shoulder.
3
the
Breathe
and rotate to
in
the other side, keeping
movement
continuously
flowing with no breaks
middle.
The arms
and the heels
you
rotate.
lift
in
the
are relaxed
naturally as
balance
As you breathe
lift
the leg.
like to
If
1
out, slowly
lifted for
tall in
the
and
neutral position
you would
challenge yourself,
keep the leg
Stand
1
keep your eyes focused
2-5
on a point
breaths before lowering
in
front of you
it.
as
you are looking
if
toward the horizon.
5 times each
Keep your
side
possible
tightrope
your
balance
you, keeping the toe
hips as
right toe in front of
contact with the
The
as
still
and lengthen out
in
floor.
hips should be
still,
shoulder blades drawn
down
into a soft "V,"
and
the arms relaxed beside
you. The belt muscle
should be on the third
notch (see page 29).
2
As you breathe
out, slowly
Concentrate on keeping the
hips
lift
still,
left
and the weight even
in
three points on the sole of your
big toe,
Aim
the right foot off
the floor with the knee bent and the foot relaxed.
one under the
little
toe,
knee
the
slightly bent,
left foot.
left foot:
one under the
and one under the
to keep an even pressure across
all
the
Imagine
heel.
three points.
balance 2
Keep the weight evenly
distributed across the left
foot in the
same way
as
the previous balance
exercise.
Be sure that the
supporting knee remains
soft.
reps
5 times each
side
visual cue
emphasis
tightrope
balance
1
Starting
from the neutral
leg too high
and lean
slightly
so that the neck stays
the
lift
forward to allow the spine
to remain lengthened and neutral.
down
and
position, breathe out
lengthen the right leg and right arm. Don't
in
Keep the eyes looking
a neutral position.
2
Keep lengthening
through the
movement
until
you
reach a position where
you
feel
you can maintain
the balance and a neutral
spine. Think
about
lengthening along the
whole of the
from
spine,
the head to the tailbone.
As you breathe
with
in,
control, reverse the
movement
tall,
to finish
in
standing position.
a
chest stretch
This
1
movement warms up
same point each
reach the
time but
your aims
out with palms up
r
stretch
:_: ?rc
your arms up
*'
and to the
s
rJes
Keep
"
:
your spine long by pulling
that invisible string
attached to the top of
:_.-
-eiz
ceiling.
'.:
,\='c :-e
As you open your
arms check that you
contracting your abs.
not
let
are
Do
your back arch.
Keep the movement slow
and the speed constant,
returning to the start
position.
in
front of you. Breathe
the joints.
2B ea:-e
.
with your
farther. VisuaJize
that you are creating space
in
tall
and your arms stretched
and spread
try
Stand
feet apart, knees soft.
musdes. Do not
the chest
%*
/
in.
one-arm
This
circles
movement opens up
the shoulder joints.
tall
lock your elbows
arm by your
and
and always work within
in
your
the side.
that
limits. If
with your feet apart, knees soft. Reach
the top of your head to the ceiling to check
that your back
I CAUTION
Do not
1 Stand
up from
you find
you are able
to
lift
is
side,
your
correctly aligned.
Keeping your
pressed lightly against the
left
arm
in
front of
you and
leg,
right
breathe
slightly to
make
bigger circles on one side
than the other, work on
the weaker side in order
to achieve balance in
the body.
2
Keeping the ribcage
still,
you are swinging too
far
draw a
start to
the arm as you breathe out.
If
circle
with
the ribcage moves,
— move the arm farther away
from the body to the side and draw a smaller
circle.
Imagine that you are drawing on the wall to the side
reps
10 times each
of you with your fingertips.
side
visual cue
drawing
circles
emphasis
3
Complete the
circle,
trying at
all
times to keep a
slow, consistent speed. Imagine a
wheel turning,
mobility
with continuous motion and no sudden
you have completed 10
arms and repeat.
circles
jolts.
When
on one arm, change
double-arm
1
Stand
tall
circles
with your
feet apart, knees
soft. Start
with your arms
slightly in front of
you.
Keep your abs pulled
in
and check that your back
is
in
2
alignment.
Breathe out slowly and
circle
both arms
back. Try to keep your hands together as
you reach to the
ceiling.
Make
sure that your
back does not arch by keeping your abs pulled
in
as tightly as possible.
movement
of the
Keep the speed of your
constant and try to increase the size
circle.
When you
opposite direction.
reach 10, repeat
in
the
toy soldier
reps
visual cue
emphasis
10 times
air
1
Stand
tall
Breathe
with your feet apart and knees
in.
paddle
your
right
arm
Reach your
left
arm to the
soft.
ceiling
and
to the ground.
mobility
2
Breath out as you bring the
down, swapping
ceiling.
to
Keep your torso
head to the
ceiling.
lift
still
lifted
arm forward and
the lower arm up to the
and
stretch the top of your
Keep the speed slow and the action
smooth. Repeat 10 times.
foot stretch
best
It's
if
you do
1
this
move with your shoes and
socks
off.
a wall. Bend your
left
knee and step back with
the right foot. Tuck the
I CAUTION
Make
Stand facing close to
sure that the surface
you are leaning against
is
strong.
right toes
under as you
breathe out, then press
into the wall lightly
bend the
reps
visual cue
emphasis
right
farther.
and
knee a
Push
down
5-10 breaths
little
each side
on the top of the foot to
pushing a car
stretch this area. After 5
shin stretch
to 10 breaths, switch legs.
runner stretch
To increase the stretch,
move
the front leg a
farther forward, then lean
farther into the
IFrom
left
little
I CAUTION
should feel the stretch
until
move
in front
of a mirror to ensure that
the knee
line. If
and
foot stay in
your weight pushes
forward over the front knee,
this
can cause discomfort
in the
knee and foot are
in
—you
in line
the inner thigh of your right
movement.
leg.
Practice this
a kneeling position, lunge forward with your
leg until your
knee joint
5-10 breaths
each side
straddling
stretch
If
you don't
feel
it,
slide
the
left
you do. Place your hands on
foot with the
left
leg farther back
either side of the left
toes pointing forward.
runner stretch
2
As you breathe out,
lengthen the upper body
so that you lengthen the spine
into a neutral position. Place
the hands on the
above the knee
3
In
left leg, just
joint.
order to advance the
stretch, float the right
knee off the floor on your
next outbreath and place
your hands next to your
left
foot to stabilize you. Check
that the front knee and ankle
are
in line.
4
On
your next outbreath,
lengthen the upper body
so that you extend the spine
into a
tall,
neutral position,
and place the hands on the
front leg, just
joint.
above the knee
Hold the stretch for
15-30 seconds;
this
time as
try to increase
you become
familiar with the
movement.
Switch legs and repeat.
hamstring stretch with dynaband
You can use a towel
if
you
don't have a dynaband.
I CAUTION
Don 't
lock the knees
and
don't force the stretch.
ILie
on your back, knees bent and feet
Bring your
reps
5-10 breaths
left
dynaband under
flat.
foot up toward you and wrap the
it.
Take a firm hold of the band with
each side
both hands, and as you breathe out, lengthen your
visual cue
balanced
emphasis
left
glass
leg
toward the
ceiling.
on foot
your elbows tucked
back of thigh
draw your
Keeping your leg straight and
in, pull
leg closer to
gently on the band to
your chest. Concentrate on
maintaining a neutral spine as you do
2
this.
To challenge yourself
further, as
you
breathe out lengthen
your right leg along the
floor, flexing
your foot.
Again, concentrate on
maintaining a neutral
spine.
—
quad
stretch
Pull the leg gently
back
don't force the knee.
I CAUTION
If
you
feel
any pain
in
your
knee, stop at once.
reps
5-10 breaths
each side
visual cue
emphasis
hopscotch
ILie
in
side,
a
line
front of thigh
neutral spine.
2
Reach out with your
left
of your
hand to take hold
left foot,
keeping
your hips and knees
stacked on top of each
other. Gently
push your
foot into your hand.
a
little
move by
to
using your hand
draw your foot
to your butt.
feel
Add
resistance to this
closer
You should
the stretch
in
the
front of your thigh as
you do
this.
on your
maintaining a
seated spine stretch
Think of the movement
as a single, long, slow
sequence. Be careful not
to strain your back,
keep
to
all
and
your joints
J
try
in
neutral alignment.
reps
5-10 times
each side
visual cue
leaning over
ball
emphasis
mobility
/k
P*
Sit tall in
a neutral
1 position with your
feet hip-width apart
and your knees relaxed.
Raise your arms so
that they are pointing
^^^^f
straight
above your
head. Breathe
in.
As you
breathe out, draw
in
the
lower abdominals toward
the spine.
2
Slowly bend forward, rolling the spine
do
so.
Lead with your head,
let
chest, then allow the shoulders to
weight of the arms to carry you
down
you
as
the chin drop to the
roll
down
over and the
as far as possible
without losing control. Relax and gently bend the knees
as
if
you
you
curl
down
feel that
to the floor. Pay attention to your hips;
they are pushing out behind you, bend
your knees more, and don't go as low. You should
as
if
you are folding
into yourself.
feel
chest stretch with ball
If
you don't have a
ball,
you can use a chair
instead.
I CAUTION
Don't lock your elbows-
keep them
soft.
J*!a
Never
force a stretch.
reps
visual cue
5-10 breaths
bowing on
knees
emphasis
stretch
1
Kneel
ball,
in
front of the
ball.
Place your hands onto the
shoulder-width apart. Try not to have the
too far away, otherwise
it
will feel
unstable. As
breathe out, keep your hands on the
ball,
and
ball
you
sit
your
butt back toward your heels. Your butt doesn't need to
touch your heels
stretch
2
just
sit
alongside the
ball.
Take your
ball.
left
hand out
put the right
slightly
hand onto
Breathing out, gently drop the right shoulder
toward the
floor.
As you do
this, try
the hips, just the right shoulder.
back far enough to
through your chest muscles.
To stretch the upper part of your chest, kneel
wider than your shoulder, and
the
—
not to rotate from
feel
a
hip rolls
The movement should be
continuous, but pause
briefly in the center before
rotating
in
direction.
the opposite
Allow the
rate
of your breathing to
control the speed of the
movement.
Begin by lying on your back with your knees bent,
reps
visual cue
emphasis
each side
1 your
feet
child rolling
position.
Draw your shoulders back and down, and
strength and
rotate your
mobility
no tension
5-10 times
fiat,
and your arms open
head to the
in
left, in
in
a crucifix
a position where there
is
the neck. Keep your legs bent and your
knees together as you breathe out, and slowly allow the
knees to
roll
to the right side.
You don't have to touch
the floor with your knees, but rather rotate to a position
where the knees can
tension or pinching
in,
On
stay together
in
and where there
is
no
the lower spine. As you breathe
bring the head and legs back to the center position.
the next outbreath, rotate the head and legs
opposite direction.
in
the
hip rolls
2
This variation
is
the
same
as stage 1, but with both
arms crossing the chest so that the hands are
touching opposite shoulders. Maintain
you
rotate your legs
and head
in
this position as
opposite directions.
3
Once you have mastered
this
floor,
more challenging
the
first
two
positions, try
version. Lift your feet off the
keeping the feet and knees together, and rotate
your legs to one side as you turn your head to the other.
saw
the
This
movement works on
the mobility and stretch of
your upper back.
I CAUTION
Do
not force the stretch.
Take
to the point of
it
tension
and
Do
not
struggle to complete the
move.
If
to
it
your feet flexed.
arms on
Lift
your
either side of
touching your
toes proves difficult, build
up
hip-width apart and
relax to allow
the final push.
your legs
ISit with
you. They should not
be open too wide, just
slowly.
enough so
see
reps
them
Lift
your head
plane
propellor
emphasis
you can
you look
10 times
forward.
visual cue
that
as
mobility
up as though you are
in
a
movie theater and trying
to see over
someone
tall.
the
2
Breathe out and turn
your body to the
side.
line
as
saw
Keep your arms
left
in
with your shoulders
you
them
turn.
Do
not
let
cross the body. Turn
equally to the back and
side,
keeping your hips
facing firmly to the front.
3
Continue to breathe
out as you stretch
your
left
right
hand to your
foot to the point of
tension. Imagine
you
have a large beach
ball
over your knee and that
you are stretching over
Keep your head down
you
as
it.
as
stretch. Breathe in
you come back
to
the center and repeat
in
the opposite direction
on the other
side.
These exercises are
at the
core of
the Pilates technique. Each balances
stretching with strengthening;
offer
It's
many
an "as you get stronger" variation.
fine to challenge yourself but don't
exceed your comfortable range of
movement.
the
hundred
As you move your
legs,
brace your center to keep
firm support.
Keep both
hips level as you
your
lift
leg.
I CAUTION
Remain focused on keeping
your body
position.
in the neutral
Check that the
size of the arch in
your
lower back has not
increased or decreased as
you
lift
and lower your
reps
leg.
10 times each
ILie
flat
side
visual cue
emphasis
on your back with your knees bent and your feet
on the
floor,
comfortably close to your butt. Find
steep slope
the neutral position and, with your arms by your side,
abdominal
draw the shoulders back and down. Imagine that there
strength
is
an orange between your chin and chest, and
lengthen through the back of the neck.
try to
hundred
the
2
As you breathe
the
out,
lift
form a
leg to
left
right
angle, checking that the knee
comes
directly
above the hip
and that the foot
in line
is
with
the knee. Hold this position
for five breaths,
hips braced.
On
keeping your
the
fifth
outbreath, lower the leg to
the start position.
outbreath,
lift
On
the next
the other leg
and repeat the movement.
as
you get stronger
2
To challenge yourself
further,
your leg off the floor while
same time lengthening
it.
lift
at the
Because the
weight of the leg has been increased,
you
will
need to focus on maintaining
your neutral position.
If
you
position, lower the level.
3
Once you master
try
the above
the hundred with both legs
lifted. Lift
one
leg as
in
stage 2 above,
and imprint your lower spine
mat.
level,
Lift
the second
leg,
into the
and allow the
spine to return to neutral. Hold for
five breaths, focusing
the ab muscles
spine
come out
breath, lower
dome
on not
or the lower
of neutral.
one
letting
On
the
leg at a time,
return to the starting position.
last
and
lose the
swimming
of paper passing under
1 forward anddown, your
your abs. Try not to touch
Stretch your legs behind you, keeping
Imagine you have a piece
it
slide
with your stomach. Find
apart,
how
high you can
move
without letting your abs
touch the
floor.
shoulders
and contract your abs to
This
is
lift
your head
down your
your navel off the
Isolate the
upper body by
keeping both legs down. Breathe out as you
head and
in
as
right
arm up and away from the
lift
floor.
your
Breathe
you lower your arm and then change to the
Your goal
-:-
back.
them hip-width
the position you must try to maintain
throughout the movement.
mat
I CAUTION
is
to
left.
keep your navel off the mat.
re-
2
10 times
Isolate the
your arms
lower body by putting your head on
in
front of you. Slide your shoulders
down your
back. Breathe out as
switch
away from
you. Tighten the stomach and
strength
floor.
diagonal
D
stretch the top of
Lying face
Lower the
right leg
you
lift
the right leg
lift
and change to the
off the
left.
you get stronger
as
Lying face down,
1
stretch the top of
your head forward and
slide
your shoulders
2
Breathe out as you
lift
right
your
and
left leg
arm up and away
from you.
Lift
your
3
Breathing
in,
lower
the limbs to change
to the other side. Your
little
finger
and
little
limbs as high as you
toe should be on the
Stretch your legs
can without touching
same diagonal
behind you, keeping
the mat with your
them hip-width
navel. Feel
down your
back.
apart,
and contract your abs
to
lift
the
your navel
floor.
off
in
your muscles
lengthening along the
floor before
Do
you
lift.
not struggle to
lift
too high because the
lengthening
important.
is
more
space.
line
Keep the
movement slow and
controlled.
of the
The speed
movement
should stay the same
on both the
lifting
and
the lowering of your
limbs.
push-up
1
Focus on this as a
Stand
tall in
the
neutral position with
long, continuous single
movement.
feet hip-width apart
I CAUTION
shoulders drawn back
Soften or bend the knees
if
necessary:
if
and
and down. Imagine your
eyes are looking over
your
hamstrings or lower spine
the horizon, and take a
are tight, soften these areas
more before you
breath
in
to prepare for
start
the
movement.
5-10 times
snail
on wall
strength
2
As you breathe
out, begin to
roll
your head and spine
downward,
starting
from
the neck. Imagine each
vertebra
is
is
moving
in
link
a chain that
by
link.
Allow the weight of
your arms to carry you
forward.
push-up
3
As you reach toward
the
floor,
breathe
in
and bend your knees to
enable your hands to
touch the
floor.
As you
breathe out, walk your
hands along the floor
4
Slowly lower your knees onto the mat without
causing any impact to your knee
joints.
Now
walk
they are directly
your hands forward two paces. Realign the shoulders
below the shoulders with
over the hands to create a slope from the hips to the
until
your back
level;
keep
knees. Keep this alignment as you
your butt
in line
with
back slowly through the positions
your shoulders.
as
do the push-up. Work
until
you come back
to the standing position.
you get stronger
4
Follow stages
1
to 3. Your hands
should be directly under the shoulders,
your shoulders drawn back and
away from
down
the ears, your neck relaxed,
and your eyes looking toward the
5
floor.
Keeping the neutral alignment,
breathe
in
and lower your body. Draw
the shoulders back and down, trying to
keep the back
line
in
neutral
with your shoulders.
and your butt
Go
as low as
in
you
can without losing the correct body
alignment.
Work back
positions until
slowly through the
you are back to standing.
rolling
back
Be patient and gentle with
your spine
until
feel that rolling
natural
you
becomes
1
Sitting
tall, lift
from your center, imagining a taut
string connecting the
crown of your head to the
and you can return
ceiling.
Bend your
legs
and place your feet together,
flat
to the seated position
with ease.
reps
visual cue
emphasis
Use your hands as supports with palms
on the
floor.
down,
close behind you. Pull in your
stomach muscles
10 times
hedgehog
mobility
2
roll
Breathe
your
in
pelvis
as
you
tilt
and gently
back. Use your arms
to support your weight as
much
as
needed while,
on the out-breath, you
roll
up again. Be sure to
keep your abs contracted.
as
you get stronger
Place your hands on
1 your
and
shins
pull in
your stomach muscles.
2
Taking a slow breath
in,
and
curl
your
start the
pelvis
roll,
with
your chin near your chest
and spine
3
Gently
roll
back only
as far as your
you
roll
back up, with abs
still
shoulders. As
contracted, begin to
breathe out slowly.
Complete the breath as
you return to the seated
position
and lengthen
your spine to the
ceiling.
Aim
roll
to
smooth
make
the
as possible.
as
curled.
roll-up
Imagine that your spine
is
a chain or a system of
links:
each area of the
spine should work
independently as you work
through the movement to
create a smooth, chain-like
movement.
I CAUTION
on the
Keep your
feet
and avoid
spurts of
as you
roll
up: the
floor,
speed
move
should be smooth and
continuous.
/k
m
reps
visual cue
5-10 times
the morning
Lie
on your back with
1 your legs straight
and
2
As you breathe out,
begin to peel your
your arms stretched over
head and shoulders
your head. Draw your
the
shoulder blades back
your arms toward the
and down.
ceiling as
off
sun rising
D
o
emphasis
floor,
and slowly
lift
abdominal
strength
CrT
o
you come up.
roll-up
3
Continue to
roll
forward slowly, peeling your spine
off the floor vertebra
pelvis until
you reach a
by vertebra.
Roll
through the
sitting position.
4
feel
Breathe
in
as
you lengthen out over your
stretching your arms toward your toes as
legs,
far as
comfortable. As you breathe out, reverse the
you
move
and slowly lower your body back onto the mat: begin
by
rolling
through the
by vertebra.
pelvis,
then
roll
down
vertebra
swan
dive
ILie
lower
As you breathe
in,
your body back
down
on your front and open your arms out on the
floor,
to the floor. Allow the
Make
speed of your breath to
aligning your elbows with your shoulders.
half a rectangle
shape with your arms and draw
your shoulders back and down. Keep your eyes looking
control the speed of the
movement, which should
down and your neck
be continuous.
to prepare, and as you breathe out, float your chest
away from the
not to focus on
floor.
with your spine. Breathe
in line
The move should be
lifting
small, so try
the whole chest. Your elbows
5-10 times
reps
and hands should stay
visual cue
lying
in
contact with the floor: use
on thin
them
to push gently into the floor as
you
lift,
but focus
ice
emphasis
spine mobility
on
lifting
those
in
with the muscles
in
your back rather than
your arms.
modification with ball
Kneel
in
front of a large
ball,
and curve your body over
it.
Place your hands
behind your head with your elbows out wide and create a "tabletop" with
your back and neck, not
out, lengthen
and
lift
your chest away from
the
ball,
the
ball to
not allowing
move
underneath you.
Remember
that the
movement should be
small
in
and controlled.
letting
your head drop over the
ball.
As you breathe
you get stronger
as
Try to relax your
1
glute muscles
(butt).
If
you clench
them, they
will
to stabilize
you as
you
lift.
Starting
from the
lying position,
help
place your arms by
your sides with the
The focus
palms touching your
should come from
your abdominals
sides.
Draw your
and back instead.
shoulder blades back
and down.
2
Breathing out slowly, float your chest
in,
you
lower
lift,
it
again.
Lift
away from
the
with the muscles of the back
lengthen the muscles
in
in
floor.
the lower part of the spine.
the lower back are tightening or pinching, then relax
to the variation using your arms (see
page 74).
As you breathe
the thoracic area. As
If
the muscles
down and
rest,
in
or return
hip circles
Aim
to keep the spine in
neutral while doing this
movement. Also
try to
keep the distance equal
between the knees and
chest as you rotate
from side to
side.
The
movement should be
smooth and continuous.
reps
5-10 times
each side
visual cue
emphasis
wheel
strength
IRest
on your elbows,
ceiling,
and
try to
lifting
maintain a neutral spine. Bend
your knees as you breathe
lengthen your
2
Swing your
legs
around to the
position at the top of the
right side.
left side,
legs.
holding your
movement. Repeat
your chest to the
to the
in,
and breathe out as you
you get stronger
as
tall in
ISit
a balanced
position with your
feet comfortably close
to your butt. Your hands
should be out to the
sides
in
a balancing
position,
and your feet
and hands should only
lightly
2
As you breathe out,
lift
up
in
your legs straight
front of you, then
swing your hips to the
right; as
in,
you breathe
swing back to the
center.
On
the next
outbreath, swing to the
left,
and continue from
side to side.
touch the
floor.
one-leg circles
The main movement
is
ILie
the
on your back, with knees bent and feet
on the
circling of the knee, but try
also to focus on the top of
neutral,
floor comfortably close to
and with your arms by your
your
side,
flat
butt. Find
draw the
the thigh circling within
the hip joint as
if it
drawing a smooth
shoulders back and down. Imagine an orange between
were
your chin and chest, and lengthen through the back
circle
inside the joint. Don't let
of the neck.
the weight of the leg drop
heavily into the hip joint,
and
try to
level
and
keep the hips
in
the neutral
position.
5-10
circies
each way,
2
As you breathe out,
left
knee bent, draw a small
directly
directly
in;
the
left
leg to
form a
above the hip and the foot should be
above the
as the
lift
knee
hips.
travels
circle
on the
in line
with the knee. Keeping the
in
five circles in
starting position.
it
remains
toward the center of the body, breathe
the body, breathe out. Perform five circles
direction, trying to increase the size of the circle slightly with
have drawn
knee should be
ceiling with the knee, ensuring that
As the knee comes
away from
right angle: the
in
each
each motion. Once you
each direction, breathe out and slowly lower the leg to the
Repeat with the other
leg.
you get stronger
as
This advanced
movement opens
up the hip
joint,
increasing mobility.
I CAUTION
If
your hips move,
you are taking the
rotation too wide.
You may find that
each side has a
different range of
mobility. Limit your
movement
to the
range allowed by
the least flexible hip
and keep
the leg
ILie
at
motion smooth.
relaxed and
flat
on the mat with your arms
your sides and palms down.
Pull in
your abs.
This will eventually
Pointing your toes, stretch the
restore balance to
as far as possible without straining. Maintain a neutral
both
hips.
spine (page 37). Rotate the
left
left
leg to the ceiling
leg clockwise, using
the hip joint as the center of the clock face. Breathe
in
from 12 to 6 o'clock and breathe out from 6 to 12
o'clock.
2
Repeat counterclockwise, breathing
in
from 6 to 12
o'clock and breathing out from 12 to 6 o'clock.
Switch to your right leg and repeat.
side
lifts
1
Progress through these
moves over
sessions.
a period of
Doing them
one session
will
all in
Lying on your right side, lengthen your legs,
keeping your heels
on top of each
I CAUTION
away from the
to
is
it
floor.
just in front of you,
your head onto your
Place your
left
hand on the
floor
and draw your shoulders back and
down. As you breathe
not
straining.
breathe
leg,
emphasis
other. Relax
lift
a position where
challenged, but
visual cue
your
lengthened right arm, and draw your right waistline
Allow your body
reps
(if
lower back
feel
discomfort). Stack your shoulders, hips, knees, and feet
being worked.
is
with your hips
you may
exhaust
the areas of your body
itself to
in line
feet are behind your hipline,
in,
out,
lift
the top
leg.
Then, as you
lower the leg within an inch of the bottom
before raising
it
again on the next outbreath. To
both legs on the
5-10 times
advance these moves,
each side
outbreath and lower them on the inbreath. Keep the
rocking
legs a
leg
few inches
try to
lift
off the floor until
you have completed
the sequence. Then lower the legs to the
and butt
floor.
strength
2
^L^
f
As a further challenge, take the front hand
floor
and
stretch your
arm along your
off the
side.
^
^
a
as
you get stronger
IOnce
lifting
same time
you have mastered the basic moves,
try
the upper body on the outbreath at the
as lifting the lower body. For extra stability,
place the top
hand
in
front of you.
2 Now
try to
lift
your upper body and lower body,
lengthening the top arm over your head on the
outbreath. As you breathe
in,
lower the head back to
the bottom arm, the top arm back to your side, and
the legs about an inch off the
floor.
shoulder bridge
This
movement
is
for
opening and mobilizing
the whole spine.
CAUTION
j
Do
not force
this
movement. Be very
gentle with your spine.
If
ILie
you know you have
on your back with your arms by your
tightness in a certain
exercise.
area, then
You may use them
to help
you
stabilize,
this
but
slow down
as you pass through
avoid gripping the surface of the floor with them. Think
it.
Concentrate on gently
of the top of your head pulling you to
coaxing your muscles into
room and your
becoming
Keep
side.
your arms beside you on the floor throughout
one end of the
tailbone stretching to the other. Breathe
flexible.
in
to prepare, keeping your center strong.
2
Breathe out and start rolling up toward the ceiling,
leading with your tailbone, letting your vertebrae
one by one from the mat.
to the height
Lift
lift
your hips up, taking them
where your body forms a
slope,
no
higher.
shoulder bridge
3
At the top of the movement stretch your arms
behind you and breathe
rolling
down back
pearls
on a piece of
it
to the
As you breathe out
in.
mat
as
if
start
laying a string of
velvet. Visualize
each vertebra as
touches the mat.
as
you get stronger
3
An advanced
option
is
to add the leg
and balance
movement. Keeping your arms by your
sides, slowly
peel the spine up to the shoulder bridge position. Brace
your
leg
hips,
and on your next outbreath, unfold your
and lengthen
lower the leg to
spine back
down
it
to the ceiling. Breathe
restabilize
in
as
right
you
and breathe out to lower the
to the floor. Repeat with the left leg.
the seal
This rolling exercise
is
more advanced than the
rolling
back movement
(page 74) but also creates
mobility and flexibility
in
the spine.
I CAUTION
If
you find
too
this
difficult,
movement
basic rolling back exercise
in
which you
arms
ITake
may
a balanced
position holding your
return to the
legs lightly. Lift the top of
use your
your head to the
ceiling
to support yourself.
and contract your
2
Breathe
roll
in
you
as
back onto your
shoulders. Stay
ball.
abs.
As you
in
roll,
a tight
imagine
that you are imprinting
your spine into the mat.
the seal
3
Breathe out as you
and return the
position.
to
power
position.
roll
come back up
to the seated
Use the muscles
at
your center
yourself back into the balanced
4
At the balanced position,
lift
the
top of your head to the ceiling and
gently pull your legs apart then push
them back together
that your spine
is
in
three beats. Check
as straight as possible.
5
This beating of
the feet adds to the
balance period and also
increases the strengthen-
ing element of the
movement. Focus on
your center and imagine
it is
initiating the pull.
The strength
for the
balance position should
also
come from your
center.
"
glossary
Abdominal muscles
(abs): the
muscles layered across the midriff
that
lie
across each other at various
angles. There are four types: the
Elongation: lengthening of the
muscle. Leaner muscles develop
from stretching the muscle rather
than bulking
it
up.
rectus abdominals, internal obliques,
external obliques, and transversus
abdominals.
stress: when muscle groups
compensate for an injury or
Hidden
difficulty
by using larger muscles
Aerobic exercise: any sustained
to protect
works the heart and
lungs, increasing the amount of
oxygen in the blood.
than 180 degrees. Hyperextension
weaker ones.
activity that
Hyperextension: extending further
occurs
Alignment: arrangement
in a
when
the muscles tense
up and the elbows or knees
lock,
resulting in a reverse bending.
straight line.
Cardiovascular: relating to the
Imprinting: gently pushing each
heart or the blood vessels.
vertebra into the mat, as though
it
Centering movements: the
exercises that
were leaving an indentation.
Pilates
work the center of the
Lumbar
curve: the bend of the
body, abdominals, and back.
spine at the small of the back.
Core exercises: the Pilates
movements that concentrate on
strengthening the abdominal and
natural position,
back muscles.
"normal.
Crunching: sit-ups where the
Overloading: point where the
abdominals are not engaged so
required by a muscle to withstand
much
as squeezed together,
in its most
which might not
Neutral spine: the spine
necessarily feel comfortable or
an applied weight
may
is
too great.
shortening the space between
The
the hips and ribcage.
a result.
C-shape: the shape of the spine
Powerhouse: the name
when
Pilates
the
body
and bent due
slumped over
bad posture.
is
to
tissue
effort
tear or rupture as
that
Joseph
gave to the abdominal area,
found between our ribcage and
hips.
Pilates exercises
work
this area in
order to create a stronger, more
Tendon:
elastic linking tissue that
connects bone to muscle.
balanced lower back.
Tripod position: where the
support the body weight by
Prone: lying facedown.
distributing
it
feet
evenly over three
Resistance: an opposing force that
points: the ball of the foot, the
pulls in the direction opposite to
middle of the heel, and the outside
the one created by your muscle.
edge of the
Rolling: exercises
rolls
where the spine
over the mat, one vertebra
at
near the
foot,
little
toe.
Vertebra: one of the bony segments
that
make up
the spinal column.
a time.
Visualization: use of mental
accomplishment
Soft knees: holding the knees
imagery
relaxed and slightly bent, rather
of physical tasks
than locked.
element of the Pilates technique
to aid the
that helps the
Supine: lying
down on
the back.
— an important
mind more
control the body.
effectively
index
Names
pain 17
of individual
movements
indicated in bold type
rolling
core, the 24, 26
back 74-75
round back
A
D
the 88-89
seal,
abdominal muscles
balance
centering 26-29
80-81
spine swing 51
F
standing spine twist
foot stretch 58
hundred, the 68-69
50
one-leg circles
82-83
roll-up 76-77
the 88-89
shoulder bridge
lifts
swan dive 78-79
G
swinging 49
goals, setting 14-15
balance
swan dive 78-79
swimming 70-71
52
H
balance 2 53
9, 16,
84-85
1
balancing the body
86-87
side
equipment 10
86-87
breathing 24
seal,
E
62
shoulder bridge
balance 2 53
hip circles
circles
56
seated spine stretch
52
1
double-arm
saw, the 66-67
24
cross-training 12
(the cat)
48
abdominal breathing,
X
Q
Z
control 31
roll-up 76-77
are
7,
42-13
breathing 10, 23-24
hamstring stretch
with dynaband 60
health, impact
hip rolls 64-65
86-87
84-85
chest stretch 54
side
double-arm
swimming 70-71
circles
7,
hip circles 80-81
shoulder bridge
arms
on
12
butt
lifts
history of Pilates 9
hundred, the 68-69
56
one-arm
circles 55
push-up 72-73
swimming 70-71
toy soldier 57
C
I
the cat (round back)
injuries,
48
centering 26-29
isolation of muscles
42-43
chest stretch 54
B
preventing
16
chest stretch with
back
K
ball 63
hip rolls 64-65
clock technique 39
muscles 24
concentration,
neutral spine 28,
37-39
development of
20-21
kyphosis posture 35
10,
L
lateral
breathing 23-24
unbalancing
legs
hamstring stretch
with dynaband
powerhouse, the
60
precision 40
hip circles 80-81
quad stretch 61
round back (the
muscles 16
runner stretch
push-up 72-73
58-59
one-leg circles
seated spine stretch
Q
82-83
quad
stretch 61
62
quad stretch
spine swing 51
61
runner stretch
86-87
side
lifts
standing chest
R
58-59
shoulder bridge
stretch 47
roll-up 76-77
standing spine twist
back 74-75
round back (the cat)
swinging 49
50
rolling
84-85
cat)
48
26, 32
swimming 70-71
48
wall stretch 46
lordotic posture 35
runner stretch 58-59
M
s
swan dive 78-79
sway-back posture
muscles
16,
35
saw, the 66-67
24
music 20-21
seal, the
88-89
swimming
70-71
swinging 49
seated spine stretch
N
T
62
neutral spine 28, 37-39
shoulder bridge
86-87
side
one-arm
circles 55
one-leg circles 82-83
lifts
tai chi
23-24
84-85
spine see back
toy soldier 57
spine swing 51
•w
standing chest
P
stretch 47
pain, preventing 16
pelvic floor 24
Pilates,
Joseph
6, 7, 9,
14-15, 26
plumbline
test
posture 6-7,
35
12,
T
V
Valsalvic
stress,
method
breathing 24
standing spine twist
visualization 31-32
50
activating 28-29
32
thoracic breathing
reducing 21
stretching
w
chest stretch 54
wall stretch 46
chest stretch with
warm-up
ball
46-53
63
34-35
foot stretch 58
adverse symptoms
hamstring stretch
of poor posture
with dynaband
34-35
60
Y
yoga 10
exercises
z
m
X
other Ulysses books
ASHTANGA YOGA FOR WOMEN:
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Clarke,
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SPIRIT
power yoga
women.
practice of
addresses the specific needs of
WITH POWER YOGA
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HOW TO MEDITATE: AN ILLUSTRATED GUIDE
TO CALMING THE MIND AND RELAXING THE BODY
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Offers a friendly approach to calming the mind and raising consciousness
through various techniques, including meditation, visualization, body scanning
for tension, and mantras.
THE JOSEPH H. PILATES METHOD AT HOME:
A BALANCE, SHAPE, STRENGTH & FITNESS PROGRAM
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Eleanor McKenzie, $16.95
This
that
handbook describes and details Pilates, a mental and physical program
combines elements of yoga and classical dance.
U~)
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J
O
PERSONAL TRAINER BACK STRENGTHENING WORKOUT:
ILLUSTRATED STEP-BY-STEP MATWORK ROUTINE
Michael King and Yolande Green, $9.95
The easy starter program in this workbook teaches Pilates exercises that are
appropriate for strengthening the back in a safe and healthy manner.
PILATES
PERSONAL TRAINER POWERHOUSE ABS WORKOUT:
ILLUSTRATED STEP-BY-STEP MATWORK ROUTINE
Michael King and Yolande Green, $9.95
Designed for those who want to flatten and shape their abs, this book explains
each Pilates exercise in an easy-to-follow manner. The key element is the series
of two-page, step-by-step photo sequences that illustrate and demonstrate each
PILATES
exercise.
PERSONAL TRAINER THIGHS & BUTT WORKOUT:
ILLUSTRATED STEP-BY-STEP MATWORK ROUTINE
Michael King and Yolande Green, $9.95
Instead of paying $100-plus per hour for private Pilates sessions, those looking
to get the same kind of targeted workout to shape and slim their thighs and
buttocks can find it in this book.
PILATES
PILATES
WORKBOOK:
ILLUSTRATED STEP-BY-STEP GUIDE
TO MATWORK TECHNIQUES
Michael King, $12.95
matwork movements exactly as Joseph Pilates intended
be performed; readers learn each movement by following the
photographic sequences and explanatory captions.
Illustrates the core
them
to
PILATES
WORKBOOK FOR
PREGNANCY:
ILLUSTRATED STEP-BY-STEP MATWORK TECHNIQUES
Michael King and Yolande Green, $12.95
Presented in an easy-to-use style with step-by-step photo sequences of Pilates
matwork techniques adapted here for pregnancy and post-pregnancy.
—
SENSES WIDE OPEN: THE ART & PRACTICE OF LIVING IN
YOUR BODY
Johanna Putnoi, $14.95
Through simple, accessible exercises, this book shows how to be at ease with
yourself and experience genuine pleasure in your physical connection to others
and the world.
q
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5
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YOGA
£
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IN FOCUS: POSTURES, SEQUENCES, AND MEDITATIONS
Chapman
photographs by Dhyan, $14.95
A beautiful celebration of yoga that's both useful for learning the techniques
and inspiring in its artistic approach to presenting the body in yoga positions.
g
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7s
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YOGA FOR
Jessie
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PARTNERS: OVER 75 POSTURES
Chapman
TO DO TOGETHER
photographs by Dhyan, $14.95
excellent tool for learning two-person yoga, Yoga for Partners features
inspiring photos of the paired asanas.
It
teaches each partner
synchronize their movements and breathing, bringing
enjoyment
to
any yoga
To order these books
new
how
to
lightness
and
practice.
call
800-377-2542 or 510-601-8301, fax 510-601-8307, e-mail
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94703. All retail orders are shipped free of charge. California residents
include sales tax. Allow two to three weeks for delivery.
must
CA
about the authors
With more than two decades of experience
Michael King
first
started
in Pilates,
working with the
Pilates
technique while he was a dancer
of
at the London School
Contemporary Dance. He trained with Alan Herdman,
the
first
studio in
London. Two years
studio for the
Houston
States. In 1982,
later,
Ballet
established aerobics. Michael
Institute, the
Kingdom
teacher to bring Pilates to the United
from the United
he opened his
own
Michael moved to Texas, running a
Company while
is the company
training in the
new Fonda-
director of the Pilates
United Kingdom's leading Pilates training company.
Yolande Green has been an instructor
industry for
in the fitness
more than a decade, ieaching aerobics,
body conditioning, and Pilates. She is
step, spinning,
currently studying for an M.Sc. in health
Yolande
JBLMKK
z
5
q
is
the
company
and
fitness.
director of the Schools' Fitness
Advisory Service, a training company for exercise
teachers in secondary schools, and also serves as a presenter and tutor
for the Pilates Institute.
She has run many successful exercise and
education groups, and has given presentations at fitness conventions
and workshops around the world.
acknowledgments
Many thanks
to
all
the instructors and staff at the Pilates Institute, not
London but also in the many other countries that continue to
promote the work of Joseph Pilates through our name. This book is
only in
=>
dedicated to our great friend and colleague Sarah Irwin,
to be a great inspiration to
U.K. and in the U.S.
many
where she
Pilates Instructors
who
both here
continues
in the
lives.
—Michael King
I
hope
that this
technique
book enables people to learn and utilize the Pilates
same way that have. I would like to thank Michael
in the
I
my
for
and mentoring and to acknowledge the support received from
Mum and Dad and my boyfriend Pete.
Yolande Green
his time
—
HEALTH & FITNESS/PILATES
U.S. $9.95
Pilatesj Persona! Trainer
Stretching
Getting Started with
<T9
WORKOUT
Use
this
beginner
level
workout as
Quickly and easily
a starting point to increase your
learn each
mobility and improve your fitness.
Safe and effective, the low-impact
stretches in this
book
will
gradually
m
flexibility,
by-step photo
sequences
preparing you for more
challenging Pilates movements.
A targeted workout
^
As
if
they were specially
designed for you by your
own
k.
m
by following step
build your strength as they increase
your
movement
JB»\
MICHAEL KING and YOLANDE GREEN,
Pilates instructors with
professional
over 20 years experience,
teach you proper Pilates techniques, including
breathing, posture, control and concentration.
for
your personal needs &
Also available
Pilates
in
|
ability
the series:
Pilates
Pilates Personal Trainer,
these books target a specific
-f
Back
[Strengthening
area and level of physical
fitness so that
workout
,v
Thighs
Butt
^
WORKOUT
you get the
exact workout you need.
ISBN 1-56975-354-7
5
Wlysses Press
9
'781
569"753545
0995
...