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 Shoulder Bridge
- Purpose: Develops powerhouse and thigh muscles
- Sets: 10 repetitions
Steps
- Lie on back and tilt pelvis toward ceiling. Leaning on elbows for support, cradle pelvis with hands.
- Keep left leg planted on mat and extend right leg outward until straight.
- Swing right leg upward until it forms 90° angle with torso.
- Return right leg to position in step 2. Lower pelvis and repeat steps above with left leg.
| Acknowledgments & Disclaimer |
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