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 Hip Twist
- Purpose: Develops powerhouse while stretching shoulders and chest
- Sets: 5 repetitions in each direction
Steps
- Sit on floor with legs bent, feet flat on floor, and palms down next to hips.
- Inhaling, pull back midsection, bend arms, and raise legs to about 45° angle from floor.
- Exhaling, circle legs in clockwise direction, stopping at top of circle.
- Stop movement and inhale.
- Exhaling, circle legs counterclockwise, stopping at top of circle.
- Stop movement and inhale.
| Acknowledgments & Disclaimer |
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