The Everything® Pilates Book: The ultimate guide to making your body stronger, leaner, and healthier

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Explore the fitness craze that's right for everyone! Whether you're a ballerina or a couch potato, a mountain biker or a fitness novice, you can do Pilates - and reap its amazing benefits. Perfect for building stronger, leaner, more flexible muscles, relieving stress, and achieving full body health, the Pilates method is a revolutionary program that has the power to transform lives. No matter of your physical condition, The Everything Pilates Book can help you take control of your body.

Author(s): Amy Taylor Alpers, Rachel Taylor Segel; Lorna Gentry
Publisher: Adams Media
Year: 2012

Language: English
Commentary: Pilates The ultimate guide to making your body stronger, leaner, and healthier
Pages: 304
Tags: Pilates The ultimate guide to making your body stronger, leaner, and healthier

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