Pilates For Dummies

Introduction 1 About This Book 1 Foolish Assumptions 2 Icons Used in This Book 2 Beyond the Book 3 Where to Go from Here 3 Part 1: Pilates Basics 5 Chapter 1: A Pilates Primer 7 The Basics of Pilates 8 Pilates uses a series of exercises 10 Understanding the powerhouse and the core 11 The Eight Great Principles of Pilates 14 Control 14 Breath 15 Flowing movement 16 Precision 16 Centering 17 Stability 17 Range of motion 19 Opposition 19 What You Need to Get Started 20 Chapter 2: Get Ready, Get Set 21 Combining Pilates with Other Forms of Exercise 21 Keeping Your Eyes on the Prize: How You Benefit from Pilates 22 Finding your center 22 Mastering the mental component 23 Helping your spine, the axis of life 23 Improving your sex life 24 Looking good: Pilates and the body beautiful 26 Seeing Is Believing: Some Pilates Images 30 Chapter 3: Getting on a Mat and Talking Pilates Terms 33 Deciding Whether Mat Exercises Are Right for You 34 Learning the Pilates Alphabet 35 Neutral Spine 37 Abdominal Scoop 38 Bridge 38 C Curve 39 Hip-Up 41 Levitation 42 Balance Point 42 Stacking the Spine 44 Pilates Abdominal Position 45 Pilates First Position 45 Part 2: Mat Exercises 49 Chapter 4: Pre-Pilates: The Fundamentals 51 A Word of Caution 52 The Series in This Chapter 53 Breathing in Neutral Spine 53 Getting set 54 The exercise 54 Do’s and don’ts 54 Shoulder Shrugs 54 Getting set 54 The exercise 55 Do’s and don’ts 55 Shoulder Slaps 55 Getting set 56 The exercise 56 Do’s and don’ts 56 Arm Reaches/Arm Circles 57 Getting set 57 The exercise 57 Do’s and don’ts 57 Coccyx Curls 59 Getting set 59 The exercise 59 Do’s and don’ts 60 Tiny Steps 61 Getting set 61 The exercise 61 Do’s and don’ts 62 Upper Abdominal Curls 62 Getting set 63 The exercise 63 Do’s and don’ts 63 Hip-Up 64 Getting set 64 The exercise 65 Do’s and don’ts 65 Modification 65 C Curve Roll Down Prep 66 Getting set 67 The exercise 67 Do’s and don’ts 68 Balance Point/Teaser Prep 68 Getting set 69 The exercise 69 Do’s and don’ts 71 Modifications 71 Rolling Like a Ball, Modified 71 Getting set 72 The exercise 72 Do’s and don’ts 72 Modification 73 Chapter 5: Now That You’ve Got the Basics Down: The Beginning Mat Series 75 The Series in This Chapter 76 Coccyx Curls 76 Upper Abdominal Curls 77 Hundred, Beginning Level 78 Getting set 78 The exercise 78 Do’s and don’ts 79 Balance Point/Teaser Prep 80 Hip-Up 80 Rolling Like a Ball 81 Getting set 82 The exercise 82 Do’s and don’ts 82 Modification 82 Single Leg Stretch 83 Getting set 83 The exercise 84 Do’s and don’ts 84 Rising Swan 85 Getting set 85 The exercise 85 Do’s and don’ts 86 Roll Down 87 Getting set 87 The exercise 88 Do’s and don’ts 88 Modification 88 Bridge 89 Getting set 89 The exercise 90 Variation 90 Do’s and don’ts 90 Spine Stretch Forward 92 Getting set 92 The exercise 92 Do’s and don’ts 93 Modifications 94 Side Kicks 94 Getting set 94 The exercise 94 Do’s and don’ts 95 Modification 95 Chapter 6: Feeling Stronger Every Day: Intermediate Mat Exercises 97 The Series in This Chapter 98 Hundred, Intermediate Level 99 Getting set 99 The exercise 99 Do’s and don’ts 100 Modification 100 Roll Up 101 Getting set 102 The exercise 102 Do’s and don’ts 102 Rolling Like a Ball 103 Single Leg Stretch 104 Double Leg Stretch 105 Getting set 105 The exercise 105 Do’s and don’ts 106 Modification 107 Crisscross 107 Getting set 107 The exercise 107 Do’s and don’ts 108 Scissors 108 Getting set 109 The exercise 109 Do’s and don’ts 109 Open Leg Rocker 110 Getting set 111 The exercise 111 Do’s and don’ts 112 Single Leg Kick 112 Getting set 112 The exercise 112 Do’s and don’ts 114 Double Leg Kick 114 Getting set 114 The exercise 114 Do’s and don’ts 115 Side Kicks 116 Teaser, Modified 116 Getting set 117 The exercise 117 Do’s and don’ts 118 Modification 119 The Seal 119 Getting set 119 The exercise 120 Do’s and don’ts 121 Modification 122 Chapter 7: More Than a Washboard: The Advanced Mat Series 123 The Series in This Chapter 124 Hundred, Advanced Version 125 Getting set 125 The exercise 125 Do’s and don’ts 126 Modifications 127 Roll Up 127 Rollover 128 Getting set 128 The exercise 128 Do’s and don’ts 129 Modifications 129 Rolling Like a Ball 130 Single Leg Stretch 131 Double Leg Stretch 132 Crisscross 133 Scissors 133 Spine Stretch Forward 134 Open Leg Rocker 135 Rising Swan 136 The Saw 137 Getting set 137 The exercise 138 Do’s and don’ts 138 Single Leg Kick 139 Double Leg Kick and Rest 140 Neck Pull 141 Getting set 141 The exercise 141 Do’s and don’ts 143 Modification 143 Shoulder Bridge 143 Getting set 143 The exercise 144 Do’s and don’ts 144 Spine Twist 145 Getting set 145 The exercise 146 Do’s and don’ts 147 The Jackknife 147 Getting set 147 The exercise 148 Do’s and don’ts 148 Modifications 149 Side Kicks 150 Teaser, Advanced Version 150 Getting set 150 The exercise 151 Do’s and don’ts 151 Modifications 151 Hip Flexor Stretch 154 Hip Circles 154 Getting set 155 The exercise 155 Do’s and don’ts 155 Swimming 156 Getting set 156 The exercise 156 Do’s and don’ts 157 Modification 158 Control Front 158 Getting set 158 The exercise 158 Do’s and don’ts 159 Modification 161 Kneeling Side Kicks 161 Getting set 161 The exercise 161 Do’s and don’ts 162 Modification 162 Side Bend/Advanced Mermaid 162 Getting set 163 The exercise 163 Do’s and don’ts 163 Modification 164 The Seal 164 Pilates Push-Up 165 Getting set 165 The exercise 166 Do’s and don’ts 166 Modifications 168 Chapter 8: Maybe Someday Super Advanced Exercises 169 Exercises in This Chapter 170 The Twist 170 Getting set 170 The exercise 170 Do’s and don’ts 171 Modification 171 Control Balance 172 Getting set 173 The exercise 173 Do’s and don’ts 174 Modification 174 Corkscrew 175 Getting set 175 The exercise 175 Do’s and don’ts 177 Super Advanced Teaser 177 Getting set 178 The exercise 178 Do’s and don’ts 178 Modification 178 Swan Dive 180 Getting set 180 The exercise 180 Do’s and don’ts 181 The Star 181 Getting set 182 The exercise 182 Do’s and don’ts 183 Modification 183 Boomerang 184 Getting set 184 The exercise 184 Do’s and don’ts 186 Chapter 9: Extra Help for the Butt and Thighs 187 Engaging Your Butt 188 Exercises in This Chapter 189 Getting Started on the Side Kick Series 189 Side Kicks (Beginning) 190 Bicycle (Beginning) 191 Getting set 191 The exercise 191 Do’s and don’ts 191 Up/Down in Parallel (Beginning) 193 Getting set 193 The exercise 193 Do’s and don’ts 193 Butt Cruncher (Beginning) 194 Getting set 194 The exercise 194 Do’s and don’ts 195 Inner Thigh Pulses (Beginning) 196 Getting set 196 The exercise 196 Do’s and don’ts 196 Up/Down in Turnout (Beginning) 197 Getting set 197 The exercise 197 Do’s and don’ts 198 Up/Down with Passé (Intermediate) 199 Getting set 199 The exercise 199 Do’s and don’ts 199 Figure 8 (Intermediate) 201 Getting set 201 The exercise 201 Do’s and don’ts 202 Grande Ronde de Jambe (Advanced) 203 Getting set 203 The exercise 203 Do’s and don’ts 204 Chapter 10: Meow! Stretching the Spine 205 Spine Stretches in This Chapter 206 Basic Cat (Beginning) 207 Getting set 207 The exercise 207 Do’s and don’ts 207 Hunting Cat (Beginning) 208 Getting set 208 The exercise 209 Do’s and don’ts 209 Mermaid (Intermediate) 210 Getting set 210 The exercise 211 Do’s and don’ts 211 Sexy Spine Stretch (Beginning) 212 Getting set 213 The exercise 213 Do’s and don’ts 213 Part 3: Beyond The Mat: Exercises Using Equipment and Accessories 215 Chapter 11: Plastic Foam Never Felt So Good: The Roller 217 Exercises in This Chapter 218 Shoulder Slaps 218 Getting set 218 The exercise 219 Do’s and don’ts 220 Arm Reaches/Arm Circles 220 Getting set 220 The exercise 220 Do’s and don’ts 221 Chicken Wings 222 Getting set 222 The exercise 223 Do’s and don’ts 223 Angels in the Snow 224 Getting set 224 The exercise 224 Do’s and don’ts 225 Tiny Steps on Roller 225 Getting set 226 The exercise 226 Do’s and don’ts 227 The Swan on Roller 227 Getting set 227 The exercise 227 Do’s and don’ts 228 Chapter 12: Abracadabra! The Magic Circle or a Small Ball 229 Exercises in This Chapter 230 Deep Abdominal Cue (Fundamental) 230 Getting set 231 The exercise 231 Do’s and don’ts 231 Upper Abdominal Curls (Fundamental) 232 Getting set 232 The exercise 232 Do’s and don’ts 232 Bridge (Beginning) 233 Getting set 233 The exercise 234 Do’s and don’ts 234 Rollover (Advanced) 235 Getting set 235 The exercise 235 Do’s and don’ts 235 Modifications 236 Open Leg Rocker (Intermediate) 237 Getting set 237 The exercise 238 Do’s and don’ts 239 Around the World (Advanced) 239 Getting set 239 The exercise 239 Do’s and don’ts 240 Eccentric Abdominal Curl Series (Beginning) 242 Getting set 242 The exercise 242 Do’s and don’ts 242 Modifications 242 Swan with Small Ball (Beginning) 244 Getting set 244 The exercise 244 Do’s and don’ts 244 Swan Push Ups or Playful Dog or Perfect Push-up (Beginning) 245 Getting set 245 The exercise 246 Do’s and don’ts 246 Chapter 13: Band-Aid: Using Bands to Enhance Your Pilates Routine 247 Exercises in This Chapter 248 Standing Bicep Curls 249 Getting set 249 The exercise 249 Do’s and don’ts 249 Squat with Tricep Press 251 Getting set 251 The exercise 251 Do’s and don’ts 251 Mini Lunge with Bicep Curls 252 Getting set 252 The exercise 253 Do’s and don’ts 254 Power Lunge with Tricep Press 254 Getting set 254 The exercise 254 Do’s and don’ts 255 Advanced variation 255 Second Position Pectoral Stretch 256 Getting set 257 The exercise 257 Do’s and don’ts 257 Second Position Rotator Cuff 259 Getting set 259 The exercise 259 Do’s and don’ts 259 Second Position Rhomboids 261 Getting set 261 The exercise 261 Do’s and don’ts 261 Chapter 14: Size Does Matter: Exercises on the Big Ball 263 Exercises in This Chapter 264 Roll Downs (Beginning) 265 Getting set 265 The exercise 265 Upper Abdominal Curls (Intermediate) 266 Getting set 267 The exercise 267 Do’s and don’ts 268 Modifications 268 Open Back Stretch (Intermediate) 269 Getting set 269 The exercise 269 Do’s and don’ts 271 Bridge on the Ball (Beginning) 271 Getting set 271 The exercise 271 Modification 272 Do’s and don’ts 273 Plank on the Ball (Intermediate) 274 Getting set 274 The exercise 274 Modification 275 Do’s and don’ts 276 Knees to Chest (Intermediate) 276 Getting set 276 Modification 278 Do’s and don’ts 279 The Up Stretch (Advanced) 279 Getting set 279 The exercise 280 Do’s and don’ts 281 Lana Turner Stretch (Beginning) 281 Getting set 281 The stretch 281 Chapter 15: Hitting the Wall for a Pilates Cool-Down 283 Exercises in This Chapter 284 Arm Circles on the Wall 284 Getting set 284 The exercise 284 Do’s and don’ts 286 Modification 286 Squats Against the Wall 287 Getting set 287 The exercise 287 Do’s and don’ts 288 Modifications 289 Rolling Down the Wall 289 Getting set 290 The exercise 290 Do’s and don’ts 290 Chapter 16: Springs Are Busting Out All Over: An Overview of Pilates Equipment 293 Why Equipment? 294 For help with basic movements 294 For help doing the exotic stuff 295 For strengthening the limbs 295 For long, lean muscles 295 For emphasizing control 295 A Rundown of the Equipment 297 A medieval torture device with comfy upholstery: The Universal Reformer 297 It can double as a piece of furniture: The Wunda Chair 298 Drivers wanted: The Cadillac 299 A Cadillac that doesn’t need a two-car garage: The Pilates Springboard 303 Part 4: Special Situations 307 Chapter 17: Pilates for the Pregnant and Recently Pregnant 309 What Happens to a Pregnant Body? 310 Prenatal Guidelines 311 Choose the right exercises 311 Don’t overstretch 311 Be moderate 312 Prenatal Exercises 312 Pilates exercises to do 313 Pilates-Kegel exercises 315 4 on the Floor (a.k.a. Quadruped) 316 Squats against the Wall with an Exercise Ball 319 Deep Squats with an Exercise Ball 321 Postnatal Guidelines 323 Diastasis Recti: More common than you think! 324 Transversus Wrap 325 Chapter 18: Special Routines for Special Situations 327 Benefiting from Pilates If You’re Older 327 Reducing Pain in Your Neck and Shoulders 329 Easing Your Back Pain with Pilates 330 Understanding the common causes of lower back pain 330 Avoiding loaded flexion 331 Flexing your hip to save your spine 332 Being your own guide 333 Osteoporosis and Herniated Discs 334 Exercises to focus on if you have osteoporosis or a herniated disc 334 Exercises to avoid if you have osteoporosis or a herniated disc 335 Part 5: The Part of Tens 337 Chapter 19: The Ten Most Important Exercises 339 Coccyx Curls 339 Upper Abdominal Curls 340 Tiny Steps 340 Quadruped 341 Bridge 341 Roll Down and Roll Up 341 Rising Swan 342 Side Kicks 342 Swimming 342 Cat Stretches 343 Chapter 20: Ten Changes You Can Expect to See from Pilates 345 A Firmer Butt 345 Longer and Leaner Musculature 346 Better Posture 346 Forward head posture 347 Uptight posture 347 Poochy belly posture 349 A Flatter Tummy 350 Less Back Pain 350 More Flexibility 351 Better Sex 351 More Awareness 351 Better Balance 352 Greater Strength 352 Chapter 21: Ten Simple Ways to Incorporate Pilates into Your Everyday Life 353 Do the Basic Cat Stretch Every Morning 353 Visualize Better Posture 354 Keep Your Belly Scoop Whenever You Can 354 Keep Your Shoulders Relaxed and Pulling Down Your Back 354 Remember to Breathe Deeply 355 Get a Lumbar Support Pillow for Work and Your Car 355 Sit Up Tall when Working 355 Sit on a Big Ball at Work 356 Get a Cervical Pillow for Your Bed 356 Walk the Right Way 357 Chapter 22: Ten Questions to Ask When Choosing a Studio or Instructor 359 Is Your Instructor Certified? 359 How Many Hours Was the Certification Course? 360 How Long Has Your Instructor Been Teaching? 360 Is Your Instructor Trained in Rehabilitation? 361 Does Your Instructor Give a Challenging Workout? 361 Does the Studio Offer Group Classes on the Mat and/or the Equipment? 362 Is the Studio Fully Equipped? 362 Does the Studio Offer a Discount for a Class Series? 362 How Much Is Too Much for a Pilates Session? 363 Who Manages the Studio? 363 Chapter 23: Ten Ways to Complement Your Pilates Workout 365 Dancing 365 Doing Yoga 366 Eating Light 366 Getting a Massage 367 Meditating 367 Swimming 367 Myofascial Release (the MELT method) 368 Taking Hot Baths 368 Using Aerobic Machines 368 Walking 369 Index 371