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 Hundred
- Purpose: Boosts blood flow, warms up core muscles, strengthens powerhouse, and regulates breathing
- Sets: One; hold for count of 100
Steps
- Lie on back with spine in neutral position, palms on floor beside hips, legs bent, and feet flat on floor.
- Extend legs at 45° angle to floor. Lift head, shoulders, and arms off floor. Hold for count of 100, breathing in for six counts and out for six counts; pulse hands slightly on each count. If neck strains, place hand behind head for support.
| Acknowledgments & Disclaimer |
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