Pilates for Men

Title Page......Page 2
Copyright......Page 3
Contents......Page 4
Why Pilates for Men?......Page 7
What do you need to practice?......Page 10
Pilates Breathing......Page 11
Chapter 1: Exercises on your Back......Page 12
Toe Touches......Page 13
Tabletop Pendulum......Page 14
The Pilates 100......Page 15
The Roll Up......Page 16
Classic Pilates Big 5 Series 1. The Single Leg Stretch......Page 17
Classic Pilates Big 5 Series 2. The Double Leg Stretch......Page 18
Classic Pilates Big 5 Series 3. The Single Straight Leg Stretch......Page 19
Classic Pilates Big 5 Series 4. The Double Straight leg Stretch......Page 20
Classic Pilates Big 5 Series 5. The Criss Cross......Page 21
The Backstroke......Page 22
Chapter 2: Seated Exercises......Page 23
The Spine Stretch......Page 24
The Saw......Page 25
The Straddle Spine Stretch......Page 27
The Boat Bike......Page 28
The Accordian......Page 29
The Crunchy Frog......Page 30
Chapter 3: Planks and More!......Page 31
The Birddog......Page 32
The Active Balancing Cat......Page 33
The Classic Plank and Forearm Plank......Page 34
Classic Plank with Leg Lifts......Page 35
Leg Pull Down......Page 36
Reverse Plank......Page 37
Reverse Plank with Leg Lifts......Page 38
Chapter 4: Exercises on your Stomach......Page 39
The Baby Cobra Pulse......Page 40
Single Leg Kick......Page 41
Double Leg Kick......Page 42
The Breaststroke......Page 43
Pull the T-Straps......Page 44
Pull the Straps......Page 45
Swimming......Page 46
Chapter 5: Advanced Exercises - Extra Credit......Page 47
The Roll Over......Page 48
V-Ups......Page 49
The Shoulder Stand Bike......Page 50
Spider-Man Push-Ups......Page 51
Pilates Push-Ups......Page 52
Chapter 6: Your Pilates for Men Complete Workouts......Page 54
Beginner Workout......Page 55
Intermediate Workout......Page 57
Advanced Workout......Page 59
Hard Abs Workout......Page 61
The Strong Back Workout......Page 63
The Pilates for Athletes Workout......Page 64