Contents
Pilates Fundamentals
How to Get Started
Pilates Equipment
The Pilates Workout
Pilates Exercises
The Hundred
The Roll-Up
The Rollover
The One-Leg Circle
Rolling Back
The One-Leg Stretch
The Double-Leg Stretch
Spine Stretch
The Rocker with Open Legs
The Corkscrew
The Saw
The Swan Dive
The One-Leg Kick
The Neck Pull
The Scissors
The Bicycle
The Shoulder Bridge
The Jack Knife
The Side Kick
The Teaser
The Hip Twist
Swimming
The Leg Pull (Down)
The Leg Pull (Up)
The Side Kick (Kneeling)
The Side Bend
The Boomerang
The Seal
The Crab
Rocking
The Control Balance
The Push-Up
Pilates Exercise Sequences
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How to Get Started
Before you get started with Pilates, you’ll need to make some decisions regarding the type of instruction you want and the equipment you need.
Instruction
The best way to learn to Pilates is in a class taught by a certified instructor.
- Class location: Pilates-exclusive studios, recreational facilities (such as YMCAs), health clubs, and even some doctors’ offices offer Pilates classes.
- Instructor: Before signing up for a class, confirm that the instructor is certified. Inquire about the extensiveness of his/her training and whether he/she incorporates other methods, such as yoga, into his/her routine. Your instructor may require you to obtain a doctor’s letter of approval before you begin formal Pilates instruction.
- Class type: Pilates is taught in groups or solo sessions, either with just mats or with Pilates-specific exercise equipment (see Pilates Equipment). It’s best to begin with solo sessions ($50–100 per hour), and move to group classes ($15–30 per class) when you’re ready.
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