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 Crab
- Purpose: Strengthens powerhouse while increasing spine mobility
- Sets: 10 repetitions
Steps
- Sit on mat with legs crossed and hands holding ankles.
- Inhaling, pull back midsection, lift legs off mat, and roll back onto shoulders, bringing crossed legs over head.
- Exhaling, roll forward to a balanced position, using abdominal muscles to stop rolling motion.
- Repeat steps 2–4.
| Acknowledgments & Disclaimer |
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