Pilates For Dummies

Title Page
Copyright Page
Table of Contents
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
			Pilates uses a series of exercises
			Understanding the powerhouse and the core
				Introducing the Core-Tet
				Finding your Core-Tet
		The Eight Great Principles of Pilates
			Control
			Breath
			Flowing movement
			Precision
			Centering
			Stability
			Range of motion
			Opposition
		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
			Finding your center
			Mastering the mental component
			Helping your spine, the axis of life
			Improving your sex life
			Looking good: Pilates and the body beautiful
				Pilates and weight loss
				A long and lean Pilates machine
				The Pilates way of moving
				The Pilates goal: Core stabilization for peripheral mobilization
				Don’t dingle dangle! Pilates and the upper body
		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
			Neutral Spine
			Abdominal Scoop
			Bridge
			C Curve
				Lumbar C Curve
				Thoracic C Curve
				Cervical C Curve
			Hip-Up
			Levitation
			Balance Point
			Stacking the Spine
			Pilates Abdominal Position
			Pilates First Position
Part 2 Mat Exercises
	Chapter 4 Pre-Pilates: The Fundamentals
		A Word of Caution
		The Series in This Chapter
		Breathing in Neutral Spine
			Getting set
			The exercise
			Do’s and don’ts
		Shoulder Shrugs
			Getting set
			The exercise
			Do’s and don’ts
		Shoulder Slaps
			Getting set
			The exercise
			Do’s and don’ts
		Arm Reaches/Arm Circles
			Getting set
			The exercise
			Do’s and don’ts
		Coccyx Curls
			Getting set
			The exercise
			Do’s and don’ts
		Tiny Steps
			Getting set
			The exercise
			Do’s and don’ts
		Upper Abdominal Curls
			Getting set
			The exercise
			Do’s and don’ts
		Hip-Up
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		C Curve Roll Down Prep
			Getting set
			The exercise
			Do’s and don’ts
		Balance Point/Teaser Prep
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Rolling Like a Ball, Modified
			Getting set
			The exercise
			Do’s and don’ts
			Modification
	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
			Getting set
			The exercise
			Do’s and don’ts
		Balance Point/Teaser Prep
		Hip-Up
		Rolling Like a Ball
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Single Leg Stretch
			Getting set
			The exercise
			Do’s and don’ts
		Rising Swan
			Getting set
			The exercise
			Do’s and don’ts
		Roll Down
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Bridge
			Getting set
			The exercise
			Variation
			Do’s and don’ts
		Spine Stretch Forward
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Side Kicks
			Getting set
			The exercise
			Do’s and don’ts
			Modification
	Chapter 6 Feeling Stronger Every Day: Intermediate Mat Exercises
		The Series in This Chapter
		Hundred, Intermediate Level
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Roll Up
			Getting set
			The exercise
			Do’s and don’ts
		Rolling Like a Ball
		Single Leg Stretch
		Double Leg Stretch
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Crisscross
			Getting set
			The exercise
			Do’s and don’ts
		Scissors
			Getting set
			The exercise
			Do’s and don’ts
		Open Leg Rocker
			Getting set
			The exercise
			Do’s and don’ts
		Single Leg Kick
			Getting set
			The exercise
			Do’s and don’ts
		Double Leg Kick
			Getting set
			The exercise
			Do’s and don’ts
		Side Kicks
		Teaser, Modified
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		The Seal
			Getting set
			The exercise
			Do’s and don’ts
			Modification
	Chapter 7 More Than a Washboard: The Advanced Mat Series
		The Series in This Chapter
		Hundred, Advanced Version
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Roll Up
		Rollover
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Rolling Like a Ball
		Single Leg Stretch
		Double Leg Stretch
		Crisscross
		Scissors
		Spine Stretch Forward
		Open Leg Rocker
		Rising Swan
		The Saw
			Getting set
			The exercise
			Do’s and don’ts
		Single Leg Kick
		Double Leg Kick and Rest
		Neck Pull
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Shoulder Bridge
			Getting set
			The exercise
			Do’s and don’ts
		Spine Twist
			Getting set
			The exercise
			Do’s and don’ts
		The Jackknife
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Side Kicks
		Teaser, Advanced Version
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Hip Flexor Stretch
		Hip Circles
			Getting set
			The exercise
			Do’s and don’ts
		Swimming
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Control Front
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Kneeling Side Kicks
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Side Bend/Advanced Mermaid
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		The Seal
		Pilates Push-Up
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
	Chapter 8 Maybe Someday . . . Super Advanced Exercises
		Exercises in This Chapter
		The Twist
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Control Balance
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Corkscrew
			Getting set
			The exercise
			Do’s and don’ts
		Super Advanced Teaser
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Swan Dive
			Getting set
			The exercise
			Do’s and don’ts
		The Star
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Boomerang
			Getting set
			The exercise
			Do’s and don’ts
	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)
			Getting set
			The exercise
			Do’s and don’ts
		Up/Down in Parallel (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
		Butt Cruncher (Beginning)
			Getting set
			The exercise
				Pulses
				Circles
			Do’s and don’ts
		Inner Thigh Pulses (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
		Up/Down in Turnout (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
		Up/Down with Passé (Intermediate)
			Getting set
			The exercise
			Do’s and don’ts
		Figure 8 (Intermediate)
			Getting set
			The exercise
			Do’s and don’ts
		Grande Ronde de Jambe (Advanced)
			Getting set
			The exercise
			Do’s and don’ts
	Chapter 10 Meow! Stretching the Spine
		Spine Stretches in This Chapter
		Basic Cat (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
		Hunting Cat (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
		Mermaid (Intermediate)
			Getting set
			The exercise
			Do’s and don’ts
		Sexy Spine Stretch (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
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
			Getting set
			The exercise
			Do’s and don’ts
		Arm Reaches/Arm Circles
			Getting set
			The exercise
			Do’s and don’ts
		Chicken Wings
			Getting set
			The exercise
			Do’s and don’ts
		Angels in the Snow
			Getting set
			The exercise
			Do’s and don’ts
		Tiny Steps on Roller
			Getting set
			The exercise
			Do’s and don’ts
		The Swan on Roller
			Getting set
			The exercise
			Do’s and don’ts
	Chapter 12 Abracadabra! The Magic Circle or a Small Ball
		Exercises in This Chapter
		Deep Abdominal Cue (Fundamental)
			Getting set
			The exercise
			Do’s and don’ts
		Upper Abdominal Curls (Fundamental)
			Getting set
			The exercise
			Do’s and don’ts
		Bridge (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
		Rollover (Advanced)
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Open Leg Rocker (Intermediate)
			Getting set
			The exercise
			Do’s and don’ts
		Around the World (Advanced)
			Getting set
			The exercise
			Do’s and don’ts
		Eccentric Abdominal Curl Series (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Swan with Small Ball (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
		Swan Push Ups or Playful Dog or Perfect Push-up (Beginning)
			Getting set
			The exercise
			Do’s and don’ts
	Chapter 13 Band-Aid: Using Bands to Enhance Your Pilates Routine
		Exercises in This Chapter
		Standing Bicep Curls
			Getting set
			The exercise
			Do’s and don’ts
		Squat with Tricep Press
			Getting set
			The exercise
			Do’s and don’ts
		Mini Lunge with Bicep Curls
			Getting set
			The exercise
			Do’s and don’ts
		Power Lunge with Tricep Press
			Getting set
			The exercise
			Do’s and don’ts
			Advanced variation
		Second Position Pectoral Stretch
			Getting set
			The exercise
			Do’s and don’ts
		Second Position Rotator Cuff
			Getting set
			The exercise
			Do’s and don’ts
		Second Position Rhomboids
			Getting set
			The exercise
			Do’s and don’ts
	Chapter 14 Size Does Matter: Exercises on the Big Ball
		Exercises in This Chapter
		Roll Downs (Beginning)
			Getting set
			The exercise
		Upper Abdominal Curls (Intermediate)
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Open Back Stretch (Intermediate)
			Getting set
			The exercise
			Do’s and don’ts
		Bridge on the Ball (Beginning)
			Getting set
			The exercise
			Modification
			Do’s and don’ts
		Plank on the Ball (Intermediate)
			Getting set
			The exercise
			Modification
			Do’s and don’ts
		Knees to Chest (Intermediate)
			Getting set
				The exercise
			Modification
			Do’s and don’ts
		The Up Stretch (Advanced)
			Getting set
			The exercise
			Do’s and don’ts
		Lana Turner Stretch (Beginning)
			Getting set
			The stretch
	Chapter 15 Hitting the Wall for a Pilates Cool-Down
		Exercises in This Chapter
		Arm Circles on the Wall
			Getting set
			The exercise
			Do’s and don’ts
			Modification
		Squats Against the Wall
			Getting set
			The exercise
			Do’s and don’ts
			Modifications
		Rolling Down the Wall
			Getting set
			The exercise
			Do’s and don’ts
	Chapter 16 Springs Are Busting Out All Over: An Overview of Pilates Equipment
		Why Equipment?
			For help with basic movements
			For help doing the exotic stuff
			For strengthening the limbs
			For long, lean muscles
			For emphasizing control
		A Rundown of the Equipment
			A medieval torture device with comfy upholstery: The Universal Reformer
			It can double as a piece of furniture: The Wunda Chair
			Drivers wanted: The Cadillac
			A Cadillac that doesn’t need a two-car garage: The Pilates Springboard
Part 4 Special Situations
	Chapter 17 Pilates for the Pregnant and Recently Pregnant
		What Happens to a Pregnant Body?
		Prenatal Guidelines
			Choose the right exercises
			Don’t overstretch
			Be moderate
		Prenatal Exercises
			Pilates exercises to do
				Fundamentals
				Beginning exercises
				Intermediate exercises
				Advanced exercises
				Side kick series
			Pilates-Kegel exercises
			4 on the Floor (a.k.a. Quadruped)
				Pregnant Cat
				1: Quadruped
				2: Single Leg Swimming on All Fours
				3: Butt Cruncher on All Fours
				4: Doggy Kicks on All Fours
			Squats against the Wall with an Exercise Ball
				Getting set
				The exercise
				Modification
			Deep Squats with an Exercise Ball
				Getting set
				The exercise
				Modification
		Postnatal Guidelines
			Diastasis Recti: More common than you think!
			Transversus Wrap
				Getting set
				The exercise
				Do’s and don’ts
	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
			Understanding the common causes of lower back pain
			Avoiding loaded flexion
			Flexing your hip to save your spine
			Being your own guide
			Osteoporosis and Herniated Discs
			Exercises to focus on if you have osteoporosis or a herniated disc
			Exercises to avoid if you have osteoporosis or a herniated disc
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
			Forward head posture
			Uptight posture
			Poochy belly 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
EULA