Science of Pilates

CONTENTS
HOW TO USE THIS eBOOK

Introduction

PHYSIOLOGY OF PILATES

Muscular Anatomy

Understanding Local and Global Muscles

Understanding Muscle Slings

How Muscles Work

Skeletal System

Bone Strength and Joints

Core Muscles

Neutral Spine Anatomy

Understanding Posture

The Nature of Mechanical Pain

Pilates and Pain Relief

Breathing Techniques

Gut Health

Pilates and Mindfulness for Stress and Anxiety

PILATES EXERCISES

Introduction to the Exercises

Simple Posture Exercises

Abdominal Curl

Oblique Curl

STABILITY EXERCISES

Hundred

Variations

Rolling Back

Variations

One Leg Stretch

Variations

Double Leg Stretch

Variations

Rocker With Open Legs

Swan Dive

Variations

One Leg Kick

Double Leg Kick

Scissors

Variations

Bicycle

Shoulder Bridge

Variations

Swimming

Variations

Seal

ROTATION EXERCISES

One Leg Circle

Variations

Side Kick

Variations

Hip Twist

Variations

Side Kick in Kneeling

Side Bend

Variations

Clam Lift and Lower

Double Leg Lift

One Leg Lifted

STRENGTH EXERCISES

Roll Up

Variations

Roll Over

Corkscrew

Neck Pull

Jack Knife

Teaser

Variations

Leg Pull Front

Variations

Leg Pull Back

Variations

Boomerang

Rocking

Breaststroke

Criss Cross

Control Balance

Push Up

Variations

MOBILITY EXERCISES

Spine Stretch

Saw

Spine Twist

Cobra

Arm Openings

Thread the Needle

Mermaid

PILATES TRAINING

General Fitness

Beginner Workout Plans

Intermediate Workout Plans

Advanced Workout Plans

Pilates for Running

Pilates for Swimming

Pilates for Strength Training

Pilates for Sedentary Workers

Pilates for Women’s Health

Pilates for Back Pain

Pilates for Neck Pain and Headaches

Pilates for Scoliosis

Pilates for Hypermobility

Pilates for Osteoporosis

Pilates for Arthritis

BIBLIOGRAPHY

ABOUT THE AUTHOR

ACKNOWLEDGMENTS

COPYRIGHT