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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The Bicycle
- Purpose: Strengthens powerhouse and hamstrings while increasing flexibility in hips and quadriceps
- Sets: 10 repetitions
Steps
- Lie on back with legs bent and palms flat on floor.
- Exhaling, pull back midsection, lifting legs above hips.
- Inhaling, move into shoulder stand while stretching toes toward ceiling and supporting hips with hands.
- Exhaling, bring right leg toward head and left leg away from head.
- Inhaling, bend and then straighten left leg, creating a bicycle-pedaling motion as you alternate leg positions.
| Acknowledgments & Disclaimer |
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