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 Leg Pull (Up)
- Purpose: Develops powerhouse while strengthening arms, shoulders, and hamstrings
- Sets: 10 repetitions on each leg
Steps
- Sit on floor with legs extended forward and toes pointed. Keeping back straight, place palms down behind hips with fingers pointing toward toes.
- Inhaling, pull back midsection and lift hips so that body forms a straight line (diagonal to the floor) from top of head to tips of pointed toes.
- Exhaling, lift left leg toward ceiling. Inhaling, lower left leg slowly.
- Exhaling, lift right leg toward ceiling. Inhaling, lower right leg slowly.
| Acknowledgments & Disclaimer |
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