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 Swan Dive
- Purpose: Strengthens back, neck, and shoulders
- Sets: 5 repetitions
Steps
- Lie on stomach with palms flat on floor beneath shoulders, and with forehead and tops of feet on mat.
- Press hands and feet into mat while straightening arms and lifting body upward.
- Fall forward toward mat and extend arms outward.
- Lift hands from mat and reach up in one motion, with chin facing upward and stomach raised off mat.
- Repeat steps above 5 times, then kneel and bend forward with arms out until palms touch mat.
| Acknowledgments & Disclaimer |
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