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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Rolling Back
- Purpose: Strengthens abdominal and back muscles
- Sets: 5–10 repetitions (don’t allow feet to return to floor between repetitions)
Steps
- Sit in neutral position with head stretched toward ceiling, legs bent, hands on shins, and feet flat on floor.
- Inhaling, pull chin toward chest and navel toward spine. Roll back gently, keeping feet parallel to floor.
- Continue rolling back until shoulder blades hit floor.
- Exhaling, roll back to upright position using abdominal muscles, not legs.
| Acknowledgments & Disclaimer |
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