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 Side Bend
- Purpose: Stabilizes powerhouse while strengthening arms and shoulders
- Sets: 10 repetitions on each side
Steps
- Sit sideways on mat with right leg extended and left leg bent so that left foot rests on mat in front of right shin. Lean body weight on right arm.
- Inhaling, pull back midsection.
- Exhaling, lift body up toward ceiling by pushing down on left foot and right hand. Reach up and over head with left arm.
- Inhaling, slowly lower body onto mat.
- Repeat exercise on opposite side.
| Acknowledgments & Disclaimer |
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