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 Corkscrew
- Purpose: Strengthens powerhouse, maintains balance, and promotes symmetry
- Sets: 5 repetitions on each side
Steps
- Lie on back with legs extended in vertical position and arms by sides with palms down.
- Exhaling and keeping hips on mat, tilt legs to left side and make circle with extended toes.
- Inhaling, bring legs back to starting position.
- Repeat exercise on right side.
| Acknowledgments & Disclaimer |
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