Pilates Anatomy A Comprehensive Guide

✍ Scribed by Dr. Abigail Ellsworth

• Publisher: Thunder Bay Press
• Year: 2011
• Tongue: English
• Leaves: 161
• Category: Library

✦ Synopsis

Let's flex! Discover Pilates--from the inside out--in this innovative reference book featuring exercises and workouts for every level.

Madonna does it. Jennifer Aniston does it. And so do plenty of pro football players. These days, it seems like everyone is doing pilates, a form of exercise that strengthens core muscle groups for a lean, toned body. Whether you're already a pilates devotee, or a couch potato who's ready to reform, Pilates Anatomy is for you!

• Written and developed by a renowned pilates instructor, Pilates Anatomy is designed to be a thorough guide for every level--from beginner to advanced.

• This unique book aims to teach more than just different exercises. Detailed anatomical illustrations teach readers all about muscle mechanics and how their bodies work to encourage safe, injury-free workouts. To help reinforce students' understanding, this book also features reference sections on pilates terminology and a glossary of muscles.

• Discover how “chicken wings,” “tiny steps,” and “the corkscrew” can help you create a long, lean, strong body. Readers can choose from a comprehensive list of individual pilates exercises designed for every level of practice.

• In addition to individual movements, this amazing book also includes a series of challenging workouts featuring both mats and props for beginning, intermediate, and advanced students.

• Discover powerhouse sales! Interest in pilates continues to grow--there are over 15 million people who regularly practice pilates, and many more who would like to try this method of exercise.

• Includes poster of pilates techniques and muscle systems.

✦ Table of Contents

Introduction 6
The Pilates Method 8
Pilates Basics 12
The STreTcheS 16
Hamstring Stretch 18
ITB Stretch 19
Hip Flexor Stretch 20
Quadriceps Stretch 21
Runner’s Stretch 22
Soleus Stretch 23
Piriformis Stretch 24
Lumbar Stretch 25
Spine Stretch I 26
Triceps Stretch 27
Latissimus Dorsi Stretch 28
Neck Flexion 30
Side-bend Stretch 31
The exerciSeS 32
Beginner exercises 34
Half Curl 34
Tiny Steps 36
Side Leg Lift Prep 38
Rolling Like a Ball 40
Spine Stretch II 42
Spine Twist 44
Roll-down 46
Bridge I 48
Single-leg Circles 50
The Hundred I 52
Single-leg Stretch 54
Double-leg Stretch 56
The Rising Swan 58
Child’s Pose 60
Plank Roll-down 62
Thigh Rock-back 64
Tendon Stretch 66
Single-leg Balance 68
The Windmill 70
Heel Beats 72
Beginner Sample Sequences 74
CoNTeNTSintermediate exercises 76
Plank with Leg Lift 76
Leg Pull-back 78
The Seal 80
The Saw 82
The Crisscross 84
The Scissors 86
Teaser I 88
Side Kick I 90
Side Passé 92
Bicycle Kick 94
The Roll-up 96
Single-leg Kick 98
Plank Press-up 100
Rollover/Hip Up 102
The Mermaid 104
Swimming 106
Side Bend I 108
Bridge II 110
Neck Pull 112
The Hundred II 114
Intermediate Sample Sequences 116
Advanced exercises 118
The Twist 118
Side Kick II 120
Teaser II 122
open-leg Rocker 124
Double-leg Kick 126
Short Plank 128
Leg Pull-down 130
Hip Twist 132
Seal with Foot Clap 134
Side Bend II 136
Push-up 138
Side Leg Lift 140
Kneeling Side Kick I 142
oblique Roll-down 144
Bridge III 146
Jackknife 148
Corkscrew 150
Kneeling Side Kick II 152
Control Balance 154
The Star 156
Advanced Sample Sequences 158
Credits and Acknowledgments 160

✦ Subjects

A Comprehensive Guide Pilates Anatomy