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 One-Leg Stretch
- Purpose: Strengthens abdominal muscles, stretches legs, and corrects body alignment
- Sets: 5–10 repetitions
Steps
- Lie on back with spine flat, legs bent, and arms by sides with palms down.
- Inhaling, pull navel toward spine while pulling left knee toward chest, holding left shin with both hands.
- Exhaling, extend right leg and ankle off floor.
- Bring chin to chest, raising shoulders off floor.
- Bring both knees to chest while relaxing shoulders and returning head to floor. Breathe deeply.
- Repeat with opposite leg, then repeat entire sequence.
| Acknowledgments & Disclaimer |
