Pilates For Dummies

ISBN-13: 9781119907381 / Angielski / Miękka / 2022 / 384 str.

Ellie Herman

Spis treści

Introduction 1About This Book 1Foolish Assumptions 2Icons Used in This Book 2Beyond the Book 3Where to Go from Here 3Part 1: Pilates Basics 5Chapter 1: A Pilates Primer 7The Basics of Pilates 8Pilates uses a series of exercises 10Understanding the powerhouse and the core 11The Eight Great Principles of Pilates 14Control 14Breath 15Flowing movement 16Precision 16Centering 17Stability 17Range of motion 19Opposition 19What You Need to Get Started 20Chapter 2: Get Ready, Get Set 21Combining Pilates with Other Forms of Exercise 21Keeping Your Eyes on the Prize: How You Benefit from Pilates 22Finding your center 22Mastering the mental component 23Helping your spine, the axis of life 23Improving your sex life 24Looking good: Pilates and the body beautiful 26Seeing Is Believing: Some Pilates Images 30Chapter 3: Getting on a Mat and Talking Pilates Terms 33Deciding Whether Mat Exercises Are Right for You 34Learning the Pilates Alphabet 35Neutral Spine 37Abdominal Scoop 38Bridge 38C Curve 39Hip-Up 41Levitation 42Balance Point 42Stacking the Spine 44Pilates Abdominal Position 45Pilates First Position 45Part 2: Mat Exercises 49Chapter 4: Pre-Pilates: The Fundamentals 51A Word of Caution 52The Series in This Chapter 53Breathing in Neutral Spine 53Getting set 54The exercise 54Do's and don'ts 54Shoulder Shrugs 54Getting set 54The exercise 55Do's and don'ts 55Shoulder Slaps 55Getting set 56The exercise 56Do's and don'ts 56Arm Reaches/Arm Circles 57Getting set 57The exercise 57Do's and don'ts 57Coccyx Curls 59Getting set 59The exercise 59Do's and don'ts 60Tiny Steps 61Getting set 61The exercise 61Do's and don'ts 62Upper Abdominal Curls 62Getting set 63The exercise 63Do's and don'ts 63Hip-Up 64Getting set 64The exercise 65Do's and don'ts 65Modification 65C Curve Roll Down Prep 66Getting set 67The exercise 67Do's and don'ts 68Balance Point/Teaser Prep 68Getting set 69The exercise 69Do's and don'ts 71Modifications 71Rolling Like a Ball, Modified 71Getting set 72The exercise 72Do's and don'ts 72Modification 73Chapter 5: Now That You've Got the Basics Down: The Beginning Mat Series 75The Series in This Chapter 76Coccyx Curls 76Upper Abdominal Curls 77Hundred, Beginning Level 78Getting set 78The exercise 78Do's and don'ts 79Balance Point/Teaser Prep 80Hip-Up 80Rolling Like a Ball 81Getting set 82The exercise 82Do's and don'ts 82Modification 82Single Leg Stretch 83Getting set 83The exercise 84Do's and don'ts 84Rising Swan 85Getting set 85The exercise 85Do's and don'ts 86Roll Down 87Getting set 87The exercise 88Do's and don'ts 88Modification 88Bridge 89Getting set 89The exercise 90Variation 90Do's and don'ts 90Spine Stretch Forward 92Getting set 92The exercise 92Do's and don'ts 93Modifications 94Side Kicks 94Getting set 94The exercise 94Do's and don'ts 95Modification 95Chapter 6: Feeling Stronger Every Day: Intermediate Mat Exercises 97The Series in This Chapter 98Hundred, Intermediate Level 99Getting set 99The exercise 99Do's and don'ts 100Modification 100Roll Up 101Getting set 102The exercise 102Do's and don'ts 102Rolling Like a Ball 103Single Leg Stretch 104Double Leg Stretch 105Getting set 105The exercise 105Do's and don'ts 106Modification 107Crisscross 107Getting set 107The exercise 107Do's and don'ts 108Scissors 108Getting set 109The exercise 109Do's and don'ts 109Open Leg Rocker 110Getting set 111The exercise 111Do's and don'ts 112Single Leg Kick 112Getting set 112The exercise 112Do's and don'ts 114Double Leg Kick 114Getting set 114The exercise 114Do's and don'ts 115Side Kicks 116Teaser, Modified 116Getting set 117The exercise 117Do's and don'ts 118Modification 119The Seal 119Getting set 119The exercise 120Do's and don'ts 121Modification 122Chapter 7: More Than a Washboard: The Advanced Mat Series 123The Series in This Chapter 124Hundred, Advanced Version 125Getting set 125The exercise 125Do's and don'ts 126Modifications 127Roll Up 127Rollover 128Getting set 128The exercise 128Do's and don'ts 129Modifications 129Rolling Like a Ball 130Single Leg Stretch 131Double Leg Stretch 132Crisscross 133Scissors 133Spine Stretch Forward 134Open Leg Rocker 135Rising Swan 136The Saw 137Getting set 137The exercise 138Do's and don'ts 138Single Leg Kick 139Double Leg Kick and Rest 140Neck Pull 141Getting set 141The exercise 141Do's and don'ts 143Modification 143Shoulder Bridge 143Getting set 143The exercise 144Do's and don'ts 144Spine Twist 145Getting set 145The exercise 146Do's and don'ts 147The Jackknife 147Getting set 147The exercise 148Do's and don'ts 148Modifications 149Side Kicks 150Teaser, Advanced Version 150Getting set 150The exercise 151Do's and don'ts 151Modifications 151Hip Flexor Stretch 154Hip Circles 154Getting set 155The exercise 155Do's and don'ts 155Swimming 156Getting set 156The exercise 156Do's and don'ts 157Modification 158Control Front 158Getting set 158The exercise 158Do's and don'ts 159Modification 161Kneeling Side Kicks 161Getting set 161The exercise 161Do's and don'ts 162Modification 162Side Bend/Advanced Mermaid 162Getting set 163The exercise 163Do's and don'ts 163Modification 164The Seal 164Pilates Push-Up 165Getting set 165The exercise 166Do's and don'ts 166Modifications 168Chapter 8: Maybe Someday Super Advanced Exercises 169Exercises in This Chapter 170The Twist 170Getting set 170The exercise 170Do's and don'ts 171Modification 171Control Balance 172Getting set 173The exercise 173Do's and don'ts 174Modification 174Corkscrew 175Getting set 175The exercise 175Do's and don'ts 177Super Advanced Teaser 177Getting set 178The exercise 178Do's and don'ts 178Modification 178Swan Dive 180Getting set 180The exercise 180Do's and don'ts 181The Star 181Getting set 182The exercise 182Do's and don'ts 183Modification 183Boomerang 184Getting set 184The exercise 184Do's and don'ts 186Chapter 9: Extra Help for the Butt and Thighs 187Engaging Your Butt 188Exercises in This Chapter 189Getting Started on the Side Kick Series 189Side Kicks (Beginning) 190Bicycle (Beginning) 191Getting set 191The exercise 191Do's and don'ts 191Up/Down in Parallel (Beginning) 193Getting set 193The exercise 193Do's and don'ts 193Butt Cruncher (Beginning) 194Getting set 194The exercise 194Do's and don'ts 195Inner Thigh Pulses (Beginning) 196Getting set 196The exercise 196Do's and don'ts 196Up/Down in Turnout (Beginning) 197Getting set 197The exercise 197Do's and don'ts 198Up/Down with Passé (Intermediate) 199Getting set 199The exercise 199Do's and don'ts 199Figure 8 (Intermediate) 201Getting set 201The exercise 201Do's and don'ts 202Grande Ronde de Jambe (Advanced) 203Getting set 203The exercise 203Do's and don'ts 204Chapter 10: Meow! Stretching the Spine 205Spine Stretches in This Chapter 206Basic Cat (Beginning) 207Getting set 207The exercise 207Do's and don'ts 207Hunting Cat (Beginning) 208Getting set 208The exercise 209Do's and don'ts 209Mermaid (Intermediate) 210Getting set 210The exercise 211Do's and don'ts 211Sexy Spine Stretch (Beginning) 212Getting set 213The exercise 213Do's and don'ts 213Part 3: Beyond The Mat: Exercises Using Equipment and Accessories 215Chapter 11: Plastic Foam Never Felt So Good: The Roller 217Exercises in This Chapter 218Shoulder Slaps 218Getting set 218The exercise 219Do's and don'ts 220Arm Reaches/Arm Circles 220Getting set 220The exercise 220Do's and don'ts 221Chicken Wings 222Getting set 222The exercise 223Do's and don'ts 223Angels in the Snow 224Getting set 224The exercise 224Do's and don'ts 225Tiny Steps on Roller 225Getting set 226The exercise 226Do's and don'ts 227The Swan on Roller 227Getting set 227The exercise 227Do's and don'ts 228Chapter 12: Abracadabra! The Magic Circle or a Small Ball 229Exercises in This Chapter 230Deep Abdominal Cue (Fundamental) 230Getting set 231The exercise 231Do's and don'ts 231Upper Abdominal Curls (Fundamental) 232Getting set 232The exercise 232Do's and don'ts 232Bridge (Beginning) 233Getting set 233The exercise 234Do's and don'ts 234Rollover (Advanced) 235Getting set 235The exercise 235Do's and don'ts 235Modifications 236Open Leg Rocker (Intermediate) 237Getting set 237The exercise 238Do's and don'ts 239Around the World (Advanced) 239Getting set 239The exercise 239Do's and don'ts 240Eccentric Abdominal Curl Series (Beginning) 242Getting set 242The exercise 242Do's and don'ts 242Modifications 242Swan with Small Ball (Beginning) 244Getting set 244The exercise 244Do's and don'ts 244Swan Push Ups or Playful Dog or Perfect Push-up (Beginning) 245Getting set 245The exercise 246Do's and don'ts 246Chapter 13: Band-Aid: Using Bands to Enhance Your Pilates Routine 247Exercises in This Chapter 248Standing Bicep Curls 249Getting set 249The exercise 249Do's and don'ts 249Squat with Tricep Press 251Getting set 251The exercise 251Do's and don'ts 251Mini Lunge with Bicep Curls 252Getting set 252The exercise 253Do's and don'ts 254Power Lunge with Tricep Press 254Getting set 254The exercise 254Do's and don'ts 255Advanced variation 255Second Position Pectoral Stretch 256Getting set 257The exercise 257Do's and don'ts 257Second Position Rotator Cuff 259Getting set 259The exercise 259Do's and don'ts 259Second Position Rhomboids 261Getting set 261The exercise 261Do's and don'ts 261Chapter 14: Size Does Matter: Exercises on the Big Ball 263Exercises in This Chapter 264Roll Downs (Beginning) 265Getting set 265The exercise 265Upper Abdominal Curls (Intermediate) 266Getting set 267The exercise 267Do's and don'ts 268Modifications 268Open Back Stretch (Intermediate) 269Getting set 269The exercise 269Do's and don'ts 271Bridge on the Ball (Beginning) 271Getting set 271The exercise 271Modification 272Do's and don'ts 273Plank on the Ball (Intermediate) 274Getting set 274The exercise 274Modification 275Do's and don'ts 276Knees to Chest (Intermediate) 276Getting set 276Modification 278Do's and don'ts 279The Up Stretch (Advanced) 279Getting set 279The exercise 280Do's and don'ts 281Lana Turner Stretch (Beginning) 281Getting set 281The stretch 281Chapter 15: Hitting the Wall for a Pilates Cool-Down 283Exercises in This Chapter 284Arm Circles on the Wall 284Getting set 284The exercise 284Do's and don'ts 286Modification 286Squats Against the Wall 287Getting set 287The exercise 287Do's and don'ts 288Modifications 289Rolling Down the Wall 289Getting set 290The exercise 290Do's and don'ts 290Chapter 16: Springs Are Busting Out All Over: An Overview of Pilates Equipment 293Why Equipment? 294For help with basic movements 294For help doing the exotic stuff 295For strengthening the limbs 295For long, lean muscles 295For emphasizing control 295A Rundown of the Equipment 297A medieval torture device with comfy upholstery: The Universal Reformer 297It can double as a piece of furniture: The Wunda Chair 298Drivers wanted: The Cadillac 299A Cadillac that doesn't need a two-car garage: The Pilates Springboard 303Part 4: Special Situations 307Chapter 17: Pilates for the Pregnant and Recently Pregnant 309What Happens to a Pregnant Body? 310Prenatal Guidelines 311Choose the right exercises 311Don't overstretch 311Be moderate 312Prenatal Exercises 312Pilates exercises to do 313Pilates-Kegel exercises 3154 on the Floor (a.k.a. Quadruped) 316Squats against the Wall with an Exercise Ball 319Deep Squats with an Exercise Ball 321Postnatal Guidelines 323Diastasis Recti: More common than you think! 324Transversus Wrap 325Chapter 18: Special Routines for Special Situations 327Benefiting from Pilates If You're Older 327Reducing Pain in Your Neck and Shoulders 329Easing Your Back Pain with Pilates 330Understanding the common causes of lower back pain 330Avoiding loaded flexion 331Flexing your hip to save your spine 332Being your own guide 333Osteoporosis and Herniated Discs 334Exercises to focus on if you have osteoporosis or a herniated disc 334Exercises to avoid if you have osteoporosis or a herniated disc 335Part 5: The Part of Tens 337Chapter 19: The Ten Most Important Exercises 339Coccyx Curls 339Upper Abdominal Curls 340Tiny Steps 340Quadruped 341Bridge 341Roll Down and Roll Up 341Rising Swan 342Side Kicks 342Swimming 342Cat Stretches 343Chapter 20: Ten Changes You Can Expect to See from Pilates 345A Firmer Butt 345Longer and Leaner Musculature 346Better Posture 346Forward head posture 347Uptight posture 347Poochy belly posture 349A Flatter Tummy 350Less Back Pain 350More Flexibility 351Better Sex 351More Awareness 351Better Balance 352Greater Strength 352Chapter 21: Ten Simple Ways to Incorporate Pilates into Your Everyday Life 353Do the Basic Cat Stretch Every Morning 353Visualize Better Posture 354Keep Your Belly Scoop Whenever You Can 354Keep Your Shoulders Relaxed and Pulling Down Your Back 354Remember to Breathe Deeply 355Get a Lumbar Support Pillow for Work and Your Car 355Sit Up Tall when Working 355Sit on a Big Ball at Work 356Get a Cervical Pillow for Your Bed 356Walk the Right Way 357Chapter 22: Ten Questions to Ask When Choosing a Studio or Instructor 359Is Your Instructor Certified? 359How Many Hours Was the Certification Course? 360How Long Has Your Instructor Been Teaching? 360Is Your Instructor Trained in Rehabilitation? 361Does Your Instructor Give a Challenging Workout? 361Does the Studio Offer Group Classes on the Mat and/or the Equipment? 362Is the Studio Fully Equipped? 362Does the Studio Offer a Discount for a Class Series? 362How Much Is Too Much for a Pilates Session? 363Who Manages the Studio? 363Chapter 23: Ten Ways to Complement Your Pilates Workout 365Dancing 365Doing Yoga 366Eating Light 366Getting a Massage 367Meditating 367Swimming 367Myofascial Release (the MELT method) 368Taking Hot Baths 368Using Aerobic Machines 368Walking 369Index 371

O autorze

Ellie Herman, holds a Master of Science degree in Acupuncture and is a master Pilates Method trainer. She has taught Pilates for 35 years, and authored ten books on the subject. Herman invented the Pilates Springboard, manufactured by Balanced Body and sold worldwide for the past 20 years.