Pilates for Dummies - Ellie Herman

. .

Résumé :

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...

Biographie:
..

Sommaire:

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....