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Full Description
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.
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
Rising Swan 85
Getting set 85
The exercise 85
Do's and don'ts 86
Roll Down 87
Getting set 87
The exercise 88
Do's and don'ts 88
Modification 88
Bridge 89
Getting set 89
The exercise 90
Variation 90
Do's and don'ts 90
Spine Stretch Forward 92
Getting set 92
The exercise 92
Do's and don'ts 93
Modifications 94
Side Kicks 94
Getting set 94
The exercise 94
Do's and don'ts 95
Modification 95
Chapter 6: Feeling Stronger Every Day: Intermediate Mat Exercises 97
The Series in This Chapter 98
Hundred, Intermediate Level 99
Getting set 99
The exercise 99
Do's and don'ts 100
Modification 100
Roll Up 101
Getting set 102
The exercise 102
Do's and don'ts 102
Rolling Like a Ball 103
Single Leg Stretch 104
Double Leg Stretch 105
Getting set 105
The exercise 105
Do's and don'ts 106
Modification 107
Crisscross 107
Getting set 107
The exercise 107
Do's and don'ts 108
Scissors 108
Getting set 109
The exercise 109
Do's and don'ts 109
Open Leg Rocker 110
Getting set 111
The exercise 111
Do's and don'ts 112
Single Leg Kick 112
Getting set 112
The exercise 112
Do's and don'ts 114
Double Leg Kick 114
Getting set 114
The exercise 114
Do's and don'ts 115
Side Kicks 116
Teaser, Modified 116
Getting set 117
The exercise 117
Do's and don'ts 118
Modification 119
The Seal 119
Getting set 119
The exercise 120
Do's and don'ts 121
Modification 122
Chapter 7: More Than a Washboard: The Advanced Mat Series 123
The Series in This Chapter 124
Hundred, Advanced Version 125
Getting set 125
The exercise 125
Do's and don'ts 126
Modifications 127
Roll Up 127
Rollover 128
Getting set 128
The exercise 128
Do's and don'ts 129
Modifications 129
Rolling Like a Ball 130
Single Leg Stretch 131
Double Leg Stretch 132
Crisscross 133
Scissors 133
Spine Stretch Forward 134
Open Leg Rocker 135
Rising Swan 136
The Saw 137
Getting set 137
The exercise 138
Do's and don'ts 138
Single Leg Kick 139
Double Leg Kick and Rest 140
Neck Pull 141
Getting set 141
The exercise 141
Do's and don'ts 143
Modification 143
Shoulder Bridge 143
Getting set 143
The exercise 144
Do's and don'ts 144
Spine Twist 145
Getting set 145
The exercise 146
Do's and don'ts 147
The Jackknife 147
Getting set 147
The exercise 148
Do's and don'ts 148
Modifications 149
Side Kicks 150
Teaser, Advanced Version 150
Getting set 150
The exercise 151
Do's and don'ts 151
Modifications 151
Hip Flexor Stretch 154
Hip Circles 154
Getting set 155
The exercise 155
Do's and don'ts 155
Swimming 156
Getting set 156
The exercise 156
Do's and don'ts 157
Modification 158
Control Front 158
Getting set 158
The exercise 158
Do's and don'ts 159
Modification 161
Kneeling Side Kicks 161
Getting set 161
The exercise 161
Do's and don'ts 162
Modification 162
Side Bend/Advanced Mermaid 162
Getting set 163
The exercise 163
Do's and don'ts 163
Modification 164
The Seal 164
Pilates Push-Up 165
Getting set 165
The exercise 166
Do's and don'ts 166
Modifications 168
Chapter 8: Maybe Someday Super Advanced Exercises 169
Exercises in This Chapter 170
The Twist 170
Getting set 170
The exercise 170
Do's and don'ts 171
Modification 171
Control Balance 172
Getting set 173
The exercise 173
Do's and don'ts 174
Modification 174
Corkscrew 175
Getting set 175
The exercise 175
Do's and don'ts 177
Super Advanced Teaser 177
Getting set 178
The exercise 178
Do's and don'ts 178
Modification 178
Swan Dive 180
Getting set 180
The exercise 180
Do's and don'ts 181
The Star 181
Getting set 182
The exercise 182
Do's and don'ts 183
Modification 183
Boomerang 184
Getting set 184
The exercise 184
Do's and don'ts 186
Chapter 9: Extra Help for the Butt and Thighs 187
Engaging Your Butt 188
Exercises in This Chapter 189
Getting Started on the Side Kick Series 189
Side Kicks (Beginning) 190
Bicycle (Beginning) 191
Getting set 191
The exercise 191
Do's and don'ts 191
Up/Down in Parallel (Beginning) 193
Getting set 193
The exercise 193
Do's and don'ts 193
Butt Cruncher (Beginning) 194
Getting set 194
The exercise 194
Do's and don'ts 195
Inner Thigh Pulses (Beginning) 196
Getting set 196
The exercise 196
Do's and don'ts 196
Up/Down in Turnout (Beginning) 197
Getting set 197
The exercise 197
Do's and don'ts 198
Up/Down with Passé (Intermediate) 199
Getting set 199
The exercise 199
Do's and don'ts 199
Figure 8 (Intermediate) 201
Getting set 201
The exercise 201
Do's and don'ts 202
Grande Ronde de Jambe (Advanced) 203
Getting set 203
The exercise 203
Do's and don'ts 204
Chapter 10: Meow! Stretching the Spine 205
Spine Stretches in This Chapter 206
Basic Cat (Beginning) 207
Getting set 207
The exercise 207
Do's and don'ts 207
Hunting Cat (Beginning) 208
Getting set 208
The exercise 209
Do's and don'ts 209
Mermaid (Intermediate) 210
Getting set 210
The exercise 211
Do's and don'ts 211
Sexy Spine Stretch (Beginning) 212
Getting set 213
The exercise 213
Do's and don'ts 213
Part 3: Beyond The Mat: Exercises Using Equipment and Accessories 215
Chapter 11: Plastic Foam Never Felt So Good: The Roller 217
Exercises in This Chapter 218
Shoulder Slaps 218
Getting set 218
The exercise 219
Do's and don'ts 220
Arm Reaches/Arm Circles 220
Getting set 220
The exercise 220
Do's and don'ts 221
Chicken Wings 222
Getting set 222
The exercise 223
Do's and don'ts 223
Angels in the Snow 224
Getting set 224
The exercise 224
Do's and don'ts 225
Tiny Steps on Roller 225
Getting set 226
The exercise 226
Do's and don'ts 227
The Swan on Roller 227
Getting set 227
The exercise 227
Do's and don'ts 228
Chapter 12: Abracadabra! The Magic Circle or a Small Ball 229
Exercises in This Chapter 230
Deep Abdominal Cue (Fundamental) 230
Getting set 231
The exercise 231
Do's and don'ts 231
Upper Abdominal Curls (Fundamental) 232
Getting set 232
The exercise 232
Do's and don'ts 232
Bridge (Beginning) 233
Getting set 233
The exercise 234
Do's and don'ts 234
Rollover (Advanced) 235
Getting set 235
The exercise 235
Do's and don'ts 235
Modifications 236
Open Leg Rocker (Intermediate) 237
Getting set 237
The exercise 238
Do's and don'ts 239
Around the World (Advanced) 239
Getting set 239
The exercise 239
Do's and don'ts 240
Eccentric Abdominal Curl Series (Beginning) 242
Getting set 242
The exercise 242
Do's and don'ts 242
Modifications 242
Swan with Small Ball (Beginning) 244
Getting set 244
The exercise 244
Do's and don'ts 244
Swan Push Ups or Playful Dog or Perfect Push-up (Beginning) 245
Getting set 245
The exercise 246
Do's and don'ts 246
Chapter 13: Band-Aid: Using Bands to Enhance Your Pilates Routine 247
Exercises in This Chapter 248
Standing Bicep Curls 249
Getting set 249
The exercise 249
Do's and don'ts 249
Squat with Tricep Press 251
Getting set 251
The exercise 251
Do's and don'ts 251
Mini Lunge with Bicep Curls 252
Getting set 252
The exercise 253
Do's and don'ts 254
Power Lunge with Tricep Press 254
Getting set 254
The exercise 254
Do's and don'ts 255
Advanced variation 255
Second Position Pectoral Stretch 256
Getting set 257
The exercise 257
Do's and don'ts 257
Second Position Rotator Cuff 259
Getting set 259
The exercise 259
Do's and don'ts 259
Second Position Rhomboids 261
Getting set 261
The exercise 261
Do's and don'ts 261
Chapter 14: Size Does Matter: Exercises on the Big Ball 263
Exercises in This Chapter 264
Roll Downs (Beginning) 265
Getting set 265
The exercise 265
Upper Abdominal Curls (Intermediate) 266
Getting set 267
The exercise 267
Do's and don'ts 268
Modifications 268
Open Back Stretch (Intermediate) 269
Getting set 269
The exercise 269
Do's and don'ts 271
Bridge on the Ball (Beginning) 271
Getting set 271
The exercise 271
Modification 272
Do's and don'ts 273
Plank on the Ball (Intermediate) 274
Getting set 274
The exercise 274
Modification 275
Do's and don'ts 276
Knees to Chest (Intermediate) 276
Getting set 276
Modification 278
Do's and don'ts 279
The Up Stretch (Advanced) 279
Getting set 279
The exercise 280
Do's and don'ts 281
Lana Turner Stretch (Beginning) 281
Getting set 281
The stretch 281
Chapter 15: Hitting the Wall for a Pilates Cool-Down 283
Exercises in This Chapter 284
Arm Circles on the Wall 284
Getting set 284
The exercise 284
Do's and don'ts 286
Modification 286
Squats Against the Wall 287
Getting set 287
The exercise 287
Do's and don'ts 288
Modifications 289
Rolling Down the Wall 289
Getting set 290
The exercise 290
Do's and don'ts 290
Chapter 16: Springs Are Busting Out All Over: An Overview of Pilates Equipment 293
Why Equipment? 294
For help with basic movements 294
For help doing the exotic stuff 295
For strengthening the limbs 295
For long, lean muscles 295
For emphasizing control 295
A Rundown of the Equipment 297
A medieval torture device with comfy upholstery: The Universal Reformer 297
It can double as a piece of furniture: The Wunda Chair 298
Drivers wanted: The Cadillac 299
A Cadillac that doesn't need a two-car garage: The Pilates Springboard 303
Part 4: Special Situations 307
Chapter 17: Pilates for the Pregnant and Recently Pregnant 309
What Happens to a Pregnant Body? 310
Prenatal Guidelines 311
Choose the right exercises 311
Don't overstretch 311
Be moderate 312
Prenatal Exercises 312
Pilates exercises to do 313
Pilates-Kegel exercises 315
4 on the Floor (a.k.a. Quadruped) 316
Squats against the Wall with an Exercise Ball 319
Deep Squats with an Exercise Ball 321
Postnatal Guidelines 323
Diastasis Recti: More common than you think! 324
Transversus Wrap 325
Chapter 18: Special Routines for Special Situations 327
Benefiting from Pilates If You're Older 327
Reducing Pain in Your Neck and Shoulders 329
Easing Your Back Pain with Pilates 330
Understanding the common causes of lower back pain 330
Avoiding loaded flexion 331
Flexing your hip to save your spine 332
Being your own guide 333
Osteoporosis and Herniated Discs 334
Exercises to focus on if you have osteoporosis or a herniated disc 334
Exercises to avoid if you have osteoporosis or a herniated disc 335
Part 5: The Part of Tens 337
Chapter 19: The Ten Most Important Exercises 339
Coccyx Curls 339
Upper Abdominal Curls 340
Tiny Steps 340
Quadruped 341
Bridge 341
Roll Down and Roll Up 341
Rising Swan 342
Side Kicks 342
Swimming 342
Cat Stretches 343
Chapter 20: Ten Changes You Can Expect to See from Pilates 345
A Firmer Butt 345
Longer and Leaner Musculature 346
Better Posture 346
Forward head posture 347
Uptight posture 347
Poochy belly posture 349
A Flatter Tummy 350
Less Back Pain 350
More Flexibility 351
Better Sex 351
More Awareness 351
Better Balance 352
Greater Strength 352
Chapter 21: Ten Simple Ways to Incorporate Pilates into Your Everyday Life 353
Do the Basic Cat Stretch Every Morning 353
Visualize Better Posture 354
Keep Your Belly Scoop Whenever You Can 354
Keep Your Shoulders Relaxed and Pulling Down Your Back 354
Remember to Breathe Deeply 355
Get a Lumbar Support Pillow for Work and Your Car 355
Sit Up Tall when Working 355
Sit on a Big Ball at Work 356
Get a Cervical Pillow for Your Bed 356
Walk the Right Way 357
Chapter 22: Ten Questions to Ask When Choosing a Studio or Instructor 359
Is Your Instructor Certified? 359
How Many Hours Was the Certification Course? 360
How Long Has Your Instructor Been Teaching? 360
Is Your Instructor Trained in Rehabilitation? 361
Does Your Instructor Give a Challenging Workout? 361
Does the Studio Offer Group Classes on the Mat and/or the Equipment? 362
Is the Studio Fully Equipped? 362
Does the Studio Offer a Discount for a Class Series? 362
How Much Is Too Much for a Pilates Session? 363
Who Manages the Studio? 363
Chapter 23: Ten Ways to Complement Your Pilates Workout 365
Dancing 365
Doing Yoga 366
Eating Light 366
Getting a Massage 367
Meditating 367
Swimming 367
Myofascial Release (the MELT method) 368
Taking Hot Baths 368
Using Aerobic Machines 368
Walking 369
Index 371
