Pilates for Dummies

Pilates For Dummies®
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Table of Contents
Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Pilates Basics
Chapter 1: A Pilates Primer
The Basics of Pilates
The Eight Great Principles of Pilates
What You Need to Get Started
Chapter 2: Get Ready, Get Set …
Combining Pilates with Other Forms of Exercise
Keeping Your Eyes on the Prize: How You Benefit from Pilates
Seeing Is Believing: Some Pilates Images
Chapter 3: Getting on a Mat and Talking Pilates Terms
Deciding Whether Mat Exercises Are Right for You
Learning the Pilates Alphabet
Part 2: Mat Exercises
Chapter 4: Pre-Pilates: The Fundamentals
A Word of Caution
The Series in This Chapter
Breathing in Neutral Spine
Shoulder Shrugs
Shoulder Slaps
Arm Reaches/Arm Circles
Coccyx Curls
Tiny Steps
Upper Abdominal Curls
Hip-Up
C Curve Roll Down Prep
Balance Point/Teaser Prep
Rolling Like a Ball, Modified
Chapter 5: Now That You’ve Got the Basics Down: The Beginning Mat Series
The Series in This Chapter
Coccyx Curls
Upper Abdominal Curls
Hundred, Beginning Level
Balance Point/Teaser Prep
Hip-Up
Rolling Like a Ball
Single Leg Stretch
Rising Swan
Roll Down
Bridge
Spine Stretch Forward
Side Kicks
Chapter 6: Feeling Stronger Every Day: Intermediate Mat Exercises
The Series in This Chapter
Hundred, Intermediate Level
Roll Up
Rolling Like a Ball
Single Leg Stretch
Double Leg Stretch
Crisscross
Scissors
Open Leg Rocker
Single Leg Kick
Double Leg Kick
Side Kicks
Teaser, Modified
The Seal
Chapter 7: More Than a Washboard: The Advanced Mat Series
The Series in This Chapter
Hundred, Advanced Version
Roll Up
Rollover
Rolling Like a Ball
Single Leg Stretch
Double Leg Stretch
Crisscross
Scissors
Spine Stretch Forward
Open Leg Rocker
Rising Swan
The Saw
Single Leg Kick
Double Leg Kick and Rest
Neck Pull
Shoulder Bridge
Spine Twist
The Jackknife
Side Kicks
Teaser, Advanced Version
Hip Flexor Stretch
Hip Circles
Swimming
Control Front
Kneeling Side Kicks
Side Bend/Advanced Mermaid
The Seal
Pilates Push-Up
Chapter 8: Maybe Someday … Super Advanced Exercises
Exercises in This Chapter
The Twist
Control Balance
Corkscrew
Super Advanced Teaser
Swan Dive
The Star
Boomerang
Chapter 9: Extra Help for the Butt and Thighs
Engaging Your Butt
Exercises in This Chapter
Getting Started on the Side Kick Series
Side Kicks (Beginning)
Bicycle (Beginning)
Up/Down in Parallel (Beginning)
Butt Cruncher (Beginning)
Inner Thigh Pulses (Beginning)
Up/Down in Turnout (Beginning)
Up/Down with Passé (Intermediate)
Figure 8 (Intermediate)
Grande Ronde de Jambe (Advanced)
Chapter 10: Meow! Stretching the Spine
Spine Stretches in This Chapter
Basic Cat (Beginning)
Hunting Cat (Beginning)
Mermaid (Intermediate)
Sexy Spine Stretch (Beginning)
Part 3: Beyond the Mat: Exercises Using Equipment and Accessories
Chapter 11: Plastic Foam Never Felt So Good: The Roller
Exercises in This Chapter
Shoulder Slaps
Arm Reaches/Arm Circles
Chicken Wings
Angels in the Snow
Tiny Steps on Roller
The Swan on Roller
Chapter 12: Abracadabra! The Magic Circle or a Small Ball
Exercises in This Chapter
Deep Abdominal Cue (Fundamental)
Upper Abdominal Curls (Fundamental)
Bridge (Beginning)
Rollover (Advanced)
Open Leg Rocker (Intermediate)
Around the World (Advanced)
Eccentric Abdominal Curl Series (Beginning)
Swan with Small Ball (Beginning)
Swan Push Ups or Playful Dog or Perfect Push-up (Beginning)
Chapter 13: Band-Aid: Using Bands to Enhance Your Pilates Routine
Exercises in This Chapter
Standing Bicep Curls
Squat with Tricep Press
Mini Lunge with Bicep Curls
Power Lunge with Tricep Press
Second Position Pectoral Stretch
Second Position Rotator Cuff
Second Position Rhomboids
Chapter 14: Size Does Matter: Exercises on the Big Ball
Exercises in This Chapter
Roll Downs (Beginning)
Upper Abdominal Curls (Intermediate)
Open Back Stretch (Intermediate)
Bridge on the Ball (Beginning)
Plank on the Ball (Intermediate)
Knees to Chest (Intermediate)
The Up Stretch (Advanced)
Lana Turner Stretch (Beginning)
Chapter 15: Hitting the Wall for a Pilates Cool-Down
Exercises in This Chapter
Arm Circles on the Wall
Squats Against the Wall
Rolling Down the Wall
Chapter 16: Springs Are Busting Out All Over: An Overview of Pilates Equipment
Why Equipment?
A Rundown of the Equipment
Part 4: Special Situations
Chapter 17: Pilates for the Pregnant and Recently Pregnant
What Happens to a Pregnant Body?
Prenatal Guidelines
Prenatal Exercises
Postnatal Guidelines
Chapter 18: Special Routines for Special Situations
Benefiting from Pilates If You’re Older
Reducing Pain in Your Neck and Shoulders
Easing Your Back Pain with Pilates
Part 5: The Part of Tens
Chapter 19: The Ten Most Important Exercises
Coccyx Curls
Upper Abdominal Curls
Tiny Steps
Quadruped
Bridge
Roll Down and Roll Up
Rising Swan
Side Kicks
Swimming
Cat Stretches
Chapter 20: Ten Changes You Can Expect to See from Pilates
A Firmer Butt
Longer and Leaner Musculature
Better Posture
A Flatter Tummy
Less Back Pain
More Flexibility
Better Sex
More Awareness
Better Balance
Greater Strength
Chapter 21: Ten Simple Ways to Incorporate Pilates into Your Everyday Life
Do the Basic Cat Stretch Every Morning
Visualize Better Posture
Keep Your Belly Scoop Whenever You Can
Keep Your Shoulders Relaxed and Pulling Down Your Back
Remember to Breathe Deeply
Get a Lumbar Support Pillow for Work and Your Car
Sit Up Tall when Working
Sit on a Big Ball at Work
Get a Cervical Pillow for Your Bed
Walk the Right Way
Chapter 22: Ten Questions to Ask When Choosing a Studio or Instructor
Is Your Instructor Certified?
How Many Hours Was the Certification Course?
How Long Has Your Instructor Been Teaching?
Is Your Instructor Trained in Rehabilitation?
Does Your Instructor Give a Challenging Workout?
Does the Studio Offer Group Classes on the Mat and/or the Equipment?
Is the Studio Fully Equipped?
Does the Studio Offer a Discount for a Class Series?
How Much Is Too Much for a Pilates Session?
Who Manages the Studio?
Chapter 23: Ten Ways to Complement Your Pilates Workout
Dancing
Doing Yoga
Eating Light
Getting a Massage
Meditating
Swimming
Myofascial Release (the MELT method)
Taking Hot Baths
Using Aerobic Machines
Walking
Index
About the Author
Connect with Dummies
End User License Agreement
List of Illustrations
Chapter 2
FIGURE 2-1: Pilates strengthens and tones the upper body.
Chapter 3
FIGURE 3-1: Finding Neutral Spine.
FIGURE 3-2: The Abdominal Scoop.
FIGURE 3-3: The Bridge position.
FIGURE 3-4: The Lumbar C Curve.
FIGURE 3-5: The Thoracic C Curve.
FIGURE 3-6: The Cervical C Curve.
FIGURE 3-7: Hip-Up.
FIGURE 3-8: Levitation.
FIGURE 3-9: Balance Point.
FIGURE 3-10: Stacking the Spine.
FIGURE 3-11: Pilates Abdominal Position.
FIGURE 3-12: Pilates First Position.
Chapter 4
FIGURE 4-1: Shoulder Shrugs.
FIGURE 4-2: Shoulder Slaps.
FIGURE 4-3: Arm Reaches/ Arm Circles.
FIGURE 4-4: What not to do when performing Arm Reaches/ Arm Circles.
FIGURE 4-5: Coccyx Curls.
FIGURE 4-6: Tiny Steps.
FIGURE 4-7: Upper Abdominal Curls.
FIGURE 4-8: Hip-Up.
FIGURE 4-9: C Curve Roll Down Prep.
FIGURE 4-10: Balance Point/Teaser Prep.
FIGURE 4-11: Rolling Like a Ball, Modified.
Chapter 5
FIGURE 5-1: Coccyx Curls.
FIGURE 5-2: Upper Abdominal Curls.
FIGURE 5-3: Hundred, Beginning Level.
FIGURE 5-4: Balance Point.
FIGURE 5-5: Hip-Up.
FIGURE 5-6: Rolling Like a Ball.
FIGURE 5-7: Single Leg Stretch.
FIGURE 5-8: Rising Swan.
FIGURE 5-9: The wrong position for Rising Swan.
FIGURE 5-10: Taking a rest in the rest position.
FIGURE 5-11: Roll Down.
FIGURE 5-12: The Bridge exercise.
FIGURE 5-13: Modifying the Bridge.
FIGURE 5-14: What not to do when doing the Bridge.
FIGURE 5-15: Spine Stretch Forward.
FIGURE 5-16: Side Kicks.
FIGURE 5-17: The advanced hand placement for Side Kicks.
Chapter 6
FIGURE 6-1: The intermediate level Hundred.
FIGURE 6-2: Roll Up.
FIGURE 6-3: Rolling Like a Ball.
FIGURE 6-4: Single Leg Stretch.
FIGURE 6-5: Double Leg Stretch.
FIGURE 6-6: Crisscross.
FIGURE 6-7: Stretching the hamstring.
FIGURE 6-8: Scissors.
FIGURE 6-9: Open Leg Rocker.
FIGURE 6-10: Single Leg Kick.
FIGURE 6-11: Double Leg Kick.
FIGURE 6-12: Ahhh … the rest position.
FIGURE 6-13: Side Kicks.
FIGURE 6-14: A modified version of Teaser.
FIGURE 6-15: The Seal.
Chapter 7
FIGURE 7-1: Hundred, Advanced Version.
FIGURE 7-2: Roll Up.
FIGURE 7-3: Rollover.
FIGURE 7-4: Rolling Like a Ball.
FIGURE 7-5: Single Leg Stretch.
FIGURE 7-6: Double Leg Stretch.
FIGURE 7-7: Crisscross.
FIGURE 7-8: Scissors.
FIGURE 7-9: Spine Stretch Forward.
FIGURE 7-10: Open Leg Rocker.
FIGURE 7-11: Rising Swan.
FIGURE 7-12: The Saw.
FIGURE 7-13: Single Leg Kick.
FIGURE 7-14: Double Leg Kick.
FIGURE 7-15: The rest position.
FIGURE 7-16: Neck Pull.
FIGURE 7-17: Shoulder Bridge.
FIGURE 7-18: Spine Twist.
FIGURE 7-19: The Jackknife.
FIGURE 7-20: Side Kicks.
FIGURE 7-21: Teaser, Advanced Version.
FIGURE 7-22: Hip Flexor Stretch.
FIGURE 7-23: Hip Circles.
FIGURE 7-24: Swimming.
FIGURE 7-25: Rest Position.
FIGURE 7-26: Control Front.
FIGURE 7-27: Kneeling Side Kicks.
FIGURE 7-28: Side Bend/Advanced Mermaid.
FIGURE 7-29: The Seal.
FIGURE 7-30: Pilates Push-Up.
Chapter 8
FIGURE 8-1: The Twist.
FIGURE 8-2: Control Balance.
FIGURE 8-3: The twisting motion of the Corkscrew.
FIGURE 8-4: Super Advanced Teaser.
FIGURE 8-5: Swan Dive.
FIGURE 8-6: The Star.
FIGURE 8-7: Boomerang.
Chapter 9
FIGURE 9-1: Side Kicks.
FIGURE 9-2: Make Side Kicks more difficult by changing your hand position.
FIGURE 9-3: Bicycle.
FIGURE 9-4: Up/Down in Parallel.
FIGURE 9-5: Butt Cruncher.
FIGURE 9-6: Inner Thigh Pulses.
FIGURE 9-7: Up/Down in Turnout.
FIGURE 9-8: Up/Down with Passé.
FIGURE 9-9: Figure 8.
FIGURE 9-10: Grande Ronde de Jambe.
Chapter 10
FIGURE 10-1: Basic Cat.
FIGURE 10-2: Hunting Cat.
FIGURE 10-3: Mermaid.
FIGURE 10-4: Sexy Spine Stretch.
Chapter 11
FIGURE 11-1: Shoulder Slaps.
FIGURE 11-2: Arm Reaches/Arm Circles.
FIGURE 11-3: How not to do Arm Reaches/Arm Circles.
FIGURE 11-4: Chicken Wings.
FIGURE 11-5: Angels in the Snow.
FIGURE 11-6: Tiny Steps on Roller.
FIGURE 11-7: The Swan on Roller.
Chapter 12
FIGURE 12-1: Upper Abdominal Curls.
FIGURE 12-2: Bridge.
FIGURE 12-3: Rollover.
FIGURE 12-4: The Teaser modification of the Rollover.
FIGURE 12-5: Open Leg Rocker.
FIGURE 12-6: Around the World.
FIGURE 12-7: Eccentric Ab Curl.
FIGURE 12-8: Eccentric Ab Curl Nose to Knee Variation.
FIGURE 12-9: Eccentric Ab Curl Oblique Variation.
FIGURE 12-10: Swan with Small Ball.
FIGURE 12-11: Swan Push Up.
Chapter 13
FIGURE 13-1: Standing Bicep Curls.
FIGURE 13-2: Squat with Tricep Press.
FIGURE 13-3: Mini Lunge with Bicep Curl.
FIGURE 13-4: Mini Lunge with Tricep Press.
FIGURE 13-5: Arabesque.
FIGURE 13-6: Pectoral Stretch.
FIGURE 13-7: Second Position Rotator Cuff.
FIGURE 13-8: Second Position Rhomboids.
Chapter 14
FIGURE 14-1: Roll Downs.
FIGURE 14-2: Upper Abdominal Curls.
FIGURE 14-3: Modifying Upper Abdominal Curls by moving the feet in.
FIGURE 14-4: Open Back Stretch.
FIGURE 14-5: Bridge on the Ball.
FIGURE 14-6: The one-legged variation of Bridge on the Ball.
FIGURE 14-7: Plank on the Ball.
FIGURE 14-8: Knees to Chest.
FIGURE 14-9: Modifying Knees to Chest to work the obliques.
FIGURE 14-10: The Up Stretch.
FIGURE 14-11: Lana Turner Stretch.
Chapter 15
FIGURE 15-1: Arm Circles on the Wall.
FIGURE 15-2: Doing the Chicken Wing modification of Arm Circles on the Wall.
FIGURE 15-3: Squats Against the Wall.
FIGURE 15-4: Modify Squats Against the Wall by making a punching motion while h...
FIGURE 15-5: Rolling Down the Wall.
Chapter 16
FIGURE 16-1: Control Front on the Reformer.
FIGURE 16-2: Front Splits on the Reformer.
FIGURE 16-3: Side Leg Extension on the Wunda Chair.
FIGURE 16-4: Twisted Teaser on the Wunda Chair.
FIGURE 16-5: Doing the Open Back Stretch on the Cadillac.
FIGURE 16-6: Doing the Reverse Tower on the Cadillac.
FIGURE 16-7: Levitation on the Springboard.
FIGURE 16-8: Lunging Swackadee on the Springboard.
Chapter 17
FIGURE 17-1: Quadruped.
FIGURE 17-2: Single Leg Swimming on All Fours.
FIGURE 17-3: Butt Cruncher on All Fours.
FIGURE 17-4: Doggy Kicks on All Fours.
FIGURE 17-5: Squats against the Wall with an Exercise Ball.
FIGURE 17-6: Modifying Squats against the Wall.
FIGURE 17-7: Deep Squats with an Exercise Ball.
FIGURE 17-8: Modifying Deep Squats to get a great stretch.
FIGURE 17-9: Transversus Wrap.
Chapter 18
FIGURE 18-1: Ode to the squat.
Chapter 20
FIGURE 20-1: Good posture — although this position may not be natural for every...
FIGURE 20-2: Forward head posture, a very common problem.
FIGURE 20-3: Feeling tense? Uptight posture.
FIGURE 20-4: Make the pooch go away by sucking in your gut.