The Everything® Pilates Book: The ultimate guide to making your body stronger, leaner, and healthier 9781605509525, 1580627382
Explore the fitness craze that's right for everyone! Whether you're a ballerina or a couch potato, a mountain
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English Pages 304 Year 2012
Table of contents :
Dedication and Acknowledgments
Foreword
Introduction
CHAPTER 1 The Powerful Benefits of Pilates
Understanding the Benefits
Who Benefits from Pilates?
The Pilates/Dance Connection
Reaping the Mind/Body Benefits of Pilates
Pilates Is an Overall Fitness Program
A Program for a Lifetime
CHAPTER 2 Joseph Pilates and His Protégés: A Short History
The Story of Joseph Pilates
The First Pilates Studio
The Pilates Name Goes to Court
Joe’s Legacy Lives On
Fifty Years Ahead of His Time
CHAPTER 3 The Fundamentals of Pilates
The Guiding Principles of Pilates
Concentration and Awareness
Using Your Powerhouse
Precise Control
Flowing Natural Movement
Oppositional Energy
The Principle of Proper Breathing
The Fundamental Goals of Pilates
CHAPTER 4 Choosing Your Training Location and Instructor
Studying in a Pilates Facility
Benefiting from Pilates Group Sessions
Working in Private Pilates Sessions
What Are Your Instructor’s Roots?
Finding the Right Instructor for You
CHAPTER 5 Doing Your Pilates Homework
Practicing Pilates at Home
What to Wear?
Determine What Works Best for You
All Systems Go!
CHAPTER 6 Pilates Equipment
The Universal Reformer
Trapeze Table
The Chairs
The Barrels
The Foot Corrector
The Ped-O-Pul
The Magic Circle
The Beanbag
The Wall
CHAPTER 7 Introduction to the Fundamental Skills of Pilates
The Common Thread of Pilates Fundamental Skills
A Closer Look at the Body’s Structure
Pilates Breathing
The Pilates Scoop
Pelvic Range of Motion
Pelvic Stability
Spinal Twisting
Ribcage Stability
Upper Spinal Flexion
Finding Your Fundamental Mat Posture
CHAPTER 8 Fundamental Skills Mini-Exercises
Practice Your Pilates Breathing
Practice Your Pilates Scoop
Pelvic Rocking Mini-Exercise
Performing the Knee Folds
Working on Your Knee Sways
Ribcage Arms Mini-Exercise
Performing the Upper Body Curl
Before Going on to Mat-Work Exercises
CHAPTER 9 The Pilates Hundred
What You Need to Know about the Hundred
Tips and Precautions for Doing the Hundred
The Basic Hundred Exercise
Beginner’s Modifications for the Hundred
The Ultimate Version of the Hundred
Using the Hundred in Other Movements
CHAPTER 10 The Roll-Up
What You Need to Know about the Roll-Up
Tips and Precautions for Doing the Roll-Up
The Basic Roll-Up Exercise
Beginner’s Modifications for the Roll-Up
The Ultimate Version of the Roll-Up
Using the Roll-Up in Other Movements
CHAPTER 11 The Single Leg Circle
What You Need to Know about the Single Leg Circle
Tips and Precautions for Doing the Single Leg Circle
The Basic Single Leg Circle Exercise
Beginner’s Modifications for the Single Leg Circle
The Ultimate Version of the Single Leg Circle
Using the Single Leg Circle in Other Movements
CHAPTER 12 Rolling Like a Ball
What You Need to Know about Rolling Like a Ball
Tips and Precautions for the Rolling Like a Ball Exercise
The Basic Rolling Like a Ball Exercise
Beginner’s Modifications for Rolling Like a Ball
The Ultimate Version of Rolling Like a Ball
Using Rolling Like a Ball in Other Movements
CHAPTER 13 The Single Leg Stretch
What You Need to Know about the Single Leg Stretch
Tips and Precautions for Doing the Single Leg Stretch
The Basic Single Leg Stretch Exercise
Beginner’s Modifications for the Single Leg Stretch
The Ultimate Version of the Single Leg Stretch
Using the Single Leg Stretch in Other Movements
CHAPTER 14 The Double Leg Stretch
What You Need to Know about the Double Leg Stretch
Tips and Precautions for Doing the Double Leg Stretch
The Basic Double Leg Stretch Exercise
Beginner’s Modifications for the Double Leg Stretch
The Ultimate Version of the Double Leg Stretch
Using the Double Leg Stretch in Other Movements
CHAPTER 15 The Spine Stretch
What You Need to Know about the Spine Stretch
Tips and Precautions for Doing the Spine Stretch
The Basic Spine Stretch Exercise
Beginner’s Modifications for the Spine Stretch
The Ultimate Version of the Spine Stretch
Using the Spine Stretch in Other Movements
CHAPTER 16 The Saw
What You Need to Know about the Saw
Tips and Precautions for Doing the Saw
The Basic Saw Exercise
Beginner’s Modifications for the Saw
The Ultimate Version of the Saw
Using the Saw in Other Movements
CHAPTER 17 The Swan
What You Need to Know about the Swan
Tips and Precautions for Doing the Swan
The Basic Swan Exercise
Beginner’s Modifications for the Swan
The Ultimate Version of the Swan
Using the Swan in Other Movements
CHAPTER 18 The Side Kick I and II
What You Need to Know about the Side Kicks
Tips and Precautions for Doing the Side Kicks
Two Versions of the Basic Side Kick Exercise
Beginner’s Modifications for the Side Kicks
The Ultimate Version of the Side Kicks
Using the Side Kicks in Other Movements
CHAPTER 19 The Seal
What You Need to Know about the Seal
Tips and Precautions for Doing the Seal
The Basic Seal Exercise
Beginner’s Modifications for the Seal
The Ultimate Version of the Seal
Using the Seal in Other Movements
Finishing Your Mat-work Session
CHAPTER 20 The Role of Pilates in Rehabilitation
Physical Rehabilitation and Pilates
Prevention of Injuries
The Many Therapeutic Benefits of Pilates
Case Studies in Pilates Rehabilitation
Pilates Is Movement Training, not Medicine
CHAPTER 21 Pursuing a Career in Pilates
Making the Decision to Pursue Pilates Certification
Preparation for Certification Takes Time
Would You Make a Good Instructor?
Becoming a Pilates Instructor
Choosing a Program That’s Right for You
The Pilates Method Alliance
APPENDIX A Pilates Instructors
APPENDIX B Pilates Resources
Dedication and Acknowledgments
Foreword
Introduction
CHAPTER 1 The Powerful Benefits of Pilates
Understanding the Benefits
Who Benefits from Pilates?
The Pilates/Dance Connection
Reaping the Mind/Body Benefits of Pilates
Pilates Is an Overall Fitness Program
A Program for a Lifetime
CHAPTER 2 Joseph Pilates and His Protégés: A Short History
The Story of Joseph Pilates
The First Pilates Studio
The Pilates Name Goes to Court
Joe’s Legacy Lives On
Fifty Years Ahead of His Time
CHAPTER 3 The Fundamentals of Pilates
The Guiding Principles of Pilates
Concentration and Awareness
Using Your Powerhouse
Precise Control
Flowing Natural Movement
Oppositional Energy
The Principle of Proper Breathing
The Fundamental Goals of Pilates
CHAPTER 4 Choosing Your Training Location and Instructor
Studying in a Pilates Facility
Benefiting from Pilates Group Sessions
Working in Private Pilates Sessions
What Are Your Instructor’s Roots?
Finding the Right Instructor for You
CHAPTER 5 Doing Your Pilates Homework
Practicing Pilates at Home
What to Wear?
Determine What Works Best for You
All Systems Go!
CHAPTER 6 Pilates Equipment
The Universal Reformer
Trapeze Table
The Chairs
The Barrels
The Foot Corrector
The Ped-O-Pul
The Magic Circle
The Beanbag
The Wall
CHAPTER 7 Introduction to the Fundamental Skills of Pilates
The Common Thread of Pilates Fundamental Skills
A Closer Look at the Body’s Structure
Pilates Breathing
The Pilates Scoop
Pelvic Range of Motion
Pelvic Stability
Spinal Twisting
Ribcage Stability
Upper Spinal Flexion
Finding Your Fundamental Mat Posture
CHAPTER 8 Fundamental Skills Mini-Exercises
Practice Your Pilates Breathing
Practice Your Pilates Scoop
Pelvic Rocking Mini-Exercise
Performing the Knee Folds
Working on Your Knee Sways
Ribcage Arms Mini-Exercise
Performing the Upper Body Curl
Before Going on to Mat-Work Exercises
CHAPTER 9 The Pilates Hundred
What You Need to Know about the Hundred
Tips and Precautions for Doing the Hundred
The Basic Hundred Exercise
Beginner’s Modifications for the Hundred
The Ultimate Version of the Hundred
Using the Hundred in Other Movements
CHAPTER 10 The Roll-Up
What You Need to Know about the Roll-Up
Tips and Precautions for Doing the Roll-Up
The Basic Roll-Up Exercise
Beginner’s Modifications for the Roll-Up
The Ultimate Version of the Roll-Up
Using the Roll-Up in Other Movements
CHAPTER 11 The Single Leg Circle
What You Need to Know about the Single Leg Circle
Tips and Precautions for Doing the Single Leg Circle
The Basic Single Leg Circle Exercise
Beginner’s Modifications for the Single Leg Circle
The Ultimate Version of the Single Leg Circle
Using the Single Leg Circle in Other Movements
CHAPTER 12 Rolling Like a Ball
What You Need to Know about Rolling Like a Ball
Tips and Precautions for the Rolling Like a Ball Exercise
The Basic Rolling Like a Ball Exercise
Beginner’s Modifications for Rolling Like a Ball
The Ultimate Version of Rolling Like a Ball
Using Rolling Like a Ball in Other Movements
CHAPTER 13 The Single Leg Stretch
What You Need to Know about the Single Leg Stretch
Tips and Precautions for Doing the Single Leg Stretch
The Basic Single Leg Stretch Exercise
Beginner’s Modifications for the Single Leg Stretch
The Ultimate Version of the Single Leg Stretch
Using the Single Leg Stretch in Other Movements
CHAPTER 14 The Double Leg Stretch
What You Need to Know about the Double Leg Stretch
Tips and Precautions for Doing the Double Leg Stretch
The Basic Double Leg Stretch Exercise
Beginner’s Modifications for the Double Leg Stretch
The Ultimate Version of the Double Leg Stretch
Using the Double Leg Stretch in Other Movements
CHAPTER 15 The Spine Stretch
What You Need to Know about the Spine Stretch
Tips and Precautions for Doing the Spine Stretch
The Basic Spine Stretch Exercise
Beginner’s Modifications for the Spine Stretch
The Ultimate Version of the Spine Stretch
Using the Spine Stretch in Other Movements
CHAPTER 16 The Saw
What You Need to Know about the Saw
Tips and Precautions for Doing the Saw
The Basic Saw Exercise
Beginner’s Modifications for the Saw
The Ultimate Version of the Saw
Using the Saw in Other Movements
CHAPTER 17 The Swan
What You Need to Know about the Swan
Tips and Precautions for Doing the Swan
The Basic Swan Exercise
Beginner’s Modifications for the Swan
The Ultimate Version of the Swan
Using the Swan in Other Movements
CHAPTER 18 The Side Kick I and II
What You Need to Know about the Side Kicks
Tips and Precautions for Doing the Side Kicks
Two Versions of the Basic Side Kick Exercise
Beginner’s Modifications for the Side Kicks
The Ultimate Version of the Side Kicks
Using the Side Kicks in Other Movements
CHAPTER 19 The Seal
What You Need to Know about the Seal
Tips and Precautions for Doing the Seal
The Basic Seal Exercise
Beginner’s Modifications for the Seal
The Ultimate Version of the Seal
Using the Seal in Other Movements
Finishing Your Mat-work Session
CHAPTER 20 The Role of Pilates in Rehabilitation
Physical Rehabilitation and Pilates
Prevention of Injuries
The Many Therapeutic Benefits of Pilates
Case Studies in Pilates Rehabilitation
Pilates Is Movement Training, not Medicine
CHAPTER 21 Pursuing a Career in Pilates
Making the Decision to Pursue Pilates Certification
Preparation for Certification Takes Time
Would You Make a Good Instructor?
Becoming a Pilates Instructor
Choosing a Program That’s Right for You
The Pilates Method Alliance
APPENDIX A Pilates Instructors
APPENDIX B Pilates Resources
- Author / Uploaded
- Amy Taylor Alpers
- Rachel Taylor Segel; Lorna Gentry
- Similar Topics
- Physical Education and Sport
- Commentary
- Pilates The ultimate guide to making your body stronger, leaner, and healthier
