Pilates
Book - 2014
Pilates is one of the healthiest activities you can do for your body. Using this full-color, highly-visual book for beginners will improve flexibility, posture, and strength -- all while decreasing back, neck, and joint pain. The step-by-step instructions feature Pilates skills at-home -- using only a mat, bands, and balls -- without the need for all of the expensive machines found in a studio.
Saved in:
- Subjects
- Published
-
New York :
Alpha, a member of Penguin Group (USA) Inc
[2014]
©2014 - Language
- English
- Main Author
- Item Description
- Includes index.
- Physical Description
- 282 pages : colour illustrations ; 24 cm
- ISBN
- 9781615646517
- Part 1. Pilates Essential
- 1. What is Pilates
- who was Joseph pilates?
- philosophy of pilates work
- pilates principles
- pilates exercises
- 2. Alignment
- foot triangles
- lower body (knees and hips)
- pelvis
- spine and ribs
- upper body (shoulders and arms)
- head and neck
- 3. Pilates Essential Practice
- pilates scoop
- breathing
- half rolldown
- head, neck, and shoulder lift
- pelvic curl
- single-leg lift, on your back
- single-leg lift on your stomach
- child's pose stretch
- Part 2. Pilates Mat Exercises
- 4. On Your Back
- hundred
- roll-up
- leg circles
- single-leg stretch
- double-leg stretch
- straight-leg pull
- crisscross
- double-leg lifts
- corkscrew
- coordination
- rollover
- jackknife
- neck pull 6?
- teaser prep
- teaser 1
- teaser 2
- double-leg bridge
- single-leg bridge kicks
- rolling like a ball
- open-leg rocker
- seal
- single-side leg lower end lift
- double-side leg lower and lift
- 5. On Your Side
- leg lift and lower
- front and back sweeps
- side-lying leg circles
- side-lying bicycles
- side-lying leg develope
- inner thigh lifts
- kneeling side kicks
- 6. Seated
- spine stretch
- spine twist
- saw
- mermaid
- can-can
- modified hip circles
- seated fourth glute work
- circles in the sand
- 7. On Your Stomach
- single-log kick
- double-log kick
- swimming
- swan
- swan with neck rolls
- rocker position
- heel beats
- 8. Plank and All Fours
- all fours to plank
- cat
- leg pull front
- push-up
- leg pullback
- side bend
- twist
- plank to v-stretch
- 9. Standing
- standing rolldown
- shoulder shrugs
- foot rolls and toe lifts
- single-knee bonds
- Part 3. Pilates Equipment Exercise
- finding equipment
- 10. The Ring
- press and pull
- bicep press and side-arm press
- spine stretch
- inner thigh presses and glute pulls
- side-lying leg work
- butt blasters
- ab work with ring in hands
- 11. Arm Weights
- hug a tree
- rowing 1
- rowing 2
- arm circles
- serve a tray
- shaving
- pullbacks and tricep extension
- 12. Band or Pole
- front arm lifts
- overhead arm press
- front arm press
- behind-the-back arm bonds
- side stretch
- torso twist
- 13. Large Ball
- bridge with arm circles
- bridges with foet on ball
- round back and round back with twist
- shoulder slides and plank push-ups
- side lifts
- 14. Foam Roller
- mermaid
- swan with neck turns
- leg scissors
- bicycles
- crisscross
- helicopters
- Part 4. Pilates Routines
- 15. Total-Body Programs
- preparatory program 24?
- beginner program
- intermediate program
- advanced program
- 16. Sports Programs
- running program
- swimming program
- biking program
- golf program
- tennis program
- 17. To the Point: Short Routines
- abdominals
- lower body
- upper body
- flexibility
- Index