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 Double-Leg Stretch
- Purpose: Strengthens powerhouse while focusing on stretching and breathing
- Sets: 5–10 repetitions
Steps
- Lie on back with spine in neutral position, legs bent, and arms by sides with palms down.
- Inhaling, pull navel toward spine while bringing knees toward chest.
- Extend arms and legs at an angle of about 45° to floor, while lifting head and shoulders off mat.
- Exhaling, make large circle with arms, ending with arms back to position parallel to legs.
| Acknowledgments & Disclaimer |
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