Idiot's Guides Pilates Easy Lessons for Stretching, Lengthening, and Toning Your Body

Contents iii
	Part 1 Pilates Essentials 3
		1 What is Pilates 5
			who was joseph pilates? 6
			philosophy of pilates work 7
			pilates principles 8
			pilates exercises 9
		2 Alignment 11
			foot triangles 12
			lower body (knees and hips) 14
			pelvis 16
			spine and ribs 18
			upper body (shoulders and arms) 20
			head and neck 22
		3 Pilates Essential Practice 25
			pilates scoop 26
			breathing 27
			half rolldown 28
			head, neck, and shoulder lift 29
			pelvic curl 30
			single-leg lift on your back 31
			single-leg lift on your stomach 32
			child’s pose stretch 33
	Part 2 Pilates Mat Exercises 35
		4 On Your Back 37
			hundred 38
			roll-up 40
			leg circles 42
			single-leg stretch 44
			double-leg stretch 46
			straight-leg pull 48
			crisscross 50
			double-leg lifts 52
			corkscrew 54
			coordination 56
			rollover 58
			jackknife 60
			neck pull 62
			teaser prep 64
			teaser 1 66
			teaser 2 68
			double-leg bridge 70
			single-leg bridge kicks 72
			rolling like a ball 74
			open-leg rocker 76
			seal 78
			single-side leg lower and lift 80
			double-side leg lower and lift 82
		5 On Your Side 85
			leg lift and lower 86
			front and back sweeps 88
			side-lying leg circles 90
			side-lying bicycles 92
			side-lying leg develope 94
			inner thigh lifts 96
			kneeling side kicks 98
		6 Seated 101
			spine stretch 102
			spine twist 104
			saw 106
			mermaid 108
			can-can 110
			modified hip circles 112
			seated fourth glute work 114
			circles in the sand 116
		7 On Your Stomach 119
			single-leg kick 120
			double-leg kick 122
			swimming 124
			swan 126
			swan with neck rolls 128
			rocker position 130
			heel beats 132
		8 Plank and All Fours 135
			all fours to plank 136
			cat 138
			leg pull front 140
			push-up 142
			leg pullback 144
			side bend 146
			twist 148
			plank to v-stretch 150
		9 Standing 153
			standing rolldown 154
			shoulder shrugs 156
			foot rolls and toe lifts 158
			single-knee bends 160
	Part 3 Pilates Equipment Exercises 163
		finding equipment 164
		10 The Ring 167
			press and pull 168
			bicep press and side-arm press 170
			spine stretch 172
			inner thigh presses and glute pulls 174
			side-lying leg work 176
			butt blasters 178
			ab work with ring in hands 180
		11 Arm Weights 183
			hug a tree 184
			rowing 1 186
			rowing 2 188
			arm circles 190
			serve a tray 192
			shaving 194
			pullbacks and tricep extension 196
		12 Band or Pole 199
			front arm lifts 200
			overhead arm press 202
			front arm press 204
			behind-the-back arm bends 206
			side stretch 208
			torso twist 210
		13 Large Ball 213
			bridge with arm circles 214
			bridges with feet on ball 216
			round back and round back with twist 218
			shoulder slides and plank push-ups 220
			side lifts 222
		14 Foam Roller 225
			mermaid 226
			swan with neck turns 228
			leg scissors 230
			bicycles 232
			crisscross 234
			helicopters 236
	Part 4 Pilates Routines 239
		15 Total-Body Programs 241
			preparatory program 242
			beginner program 244
			intermediate program 246
			advanced program 250
		16 Sports Programs 255
			running program 256
			swimming program 258
			biking program 260
			golf program 262
			tennis program 264
		17 To the Point: Short Routines 267
			abdominals 268
			lower body 270
			upper body 272
			flexibility 274
	Index 276