Pilates For Dummies

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.

Auteur

Ellie Herman, holds a Master of Science degree in Acupuncture and is a master Pilates Method trainer. She has taught Pilates for 35 years, and authored ten books on the subject. Herman invented the Pilates Springboard, manufactured by Balanced Body and sold worldwide for the past 20 years.

Texte du rabat

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.

Contenu

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…