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Overview
Get your Pilates on—no gym membership required!
Pilates For Dummies teaches you the principles of the Pilates Method of stretching, exercising, and breathing, for amazing fitness results. The book guides you through basic, intermediate, and advanced mat exercises. It’s packed with exercises to help you target problem areas, gain strength and flexibility, heal injuries, and feel better than ever. With step-by-step exercises and illustrations, this book shows you how to get the most out of your mat-based Pilates routines, in the comfort of your home or wherever you’re exercising. You’ll also find over 100 photographs
and illustrations to ensure mastery of each movement. Lead a stronger, healthier life, with Pilates.
- Get step-by-step instructions on exercises targeted at toning problem areas like abs, arms, legs and more
- Find the right Pilates class for you and learn where to buy equipment, such as small balls, large balls, and Thera bands
- Combine Pilates with other forms of exercise
- Build your own home Pilates program to work out safely and with confidence
Anyone, of any age or fitness level, can start practicing Pilates. Pilates For Dummies will help you live a stronger, healthier life.
Pilates has become one of the most popular fitness systems in the world. The Pilates method works to strengthen the center, lengthen the spine, build muscle tone and increase body awareness and flexibility. This Cheat Sheet summarizes what you need to get started in Pilates and includes lists of exercises, from fundamental to advanced.
About The Author
Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. She studied under two of Joseph Pilates' original students.
Articles From The Book
3 results
Pilates
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First things first. Pilates does not rhyme with pirates. It's puh-LAH-teez. Pilates teaches fundamental movements that are easy to learn and are completely safe for the average Joe.
Pilates is full of contradictions: It's strangely mundane and yet ethereal, simultaneously simple and complex. Some people understand and deeply appreciate the benefits of Pilates the first time they try it.
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Most of the Pilates mat exercises strengthen the muscles necessary to properly support the spine and bring an awareness about what proper posture actually is. It's not enough just to do Pilates mat exercises; if you want to improve your posture and heal your back pain, you must incorporate Pilates into your daily life.
Pilates
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The fitness ball — basically a big, somewhat bouncy ball — was supposedly developed by a physical therapist in Europe who wanted injured patients to be able to get some aerobic conditioning. The therapist put patients on the ball and had them bounce. Eureka — the patients got a great workout without impacting their injuries.
Pilates
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The C Curve is a movement of the spine that strengthens the deep abdominals while stretching the muscles of the back. The C Curve is a basic movement in Pilates that is used in many different exercises.
The classic C Curve is always initiated by the abdominals. Try a C Curve by sitting up tall with your legs slightly bent in front of you.
Pilates
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The Coccyx Curls exercise is a great way to start your Pilates workout because it warms up your lower back and get you connected to your deep abdominals. By performing Pilates Coccyx Curls, you learn through movement the three most basic parts of the Pilates alphabet: Neutral Spine, the Abdominal Scoop, and Bridge.
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Pilates Side Kicks is a side-lying stability exercise. Side kicks focuses on control from the belly and strengthens your thighs and your butt. This exercise is not about how far you can kick your leg; it’s about how stable your body can be while you move your legs freely.Lie on your side with your legs slightly in front of your body and slightly turned out in the Pilates First Position.
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The Upper Abdominal Curls movement is a fundamental exercise in Pilates, generally used as a warm-up for your upper back and neck and to get you to feel your Pilates Abdominal Position. This exercise may be difficult for you if you have weak upper abdominal muscles or a very tight upper back and neck. In either case, keep trying.
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Upper-abdominal curls help strengthen and tone your tummy. This video shows you proper positioning and form for floor crunches, as well an upper-abdominal workout on an exercise ball.
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Relax and stretch your body with the basic Pilates bridge pose. The bridge position increases your flexibility, exercises your butt, and stabilizes your core. All you need is a mat.
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The cat position relaxes and stretches your body, specifically your back. The basic Pilates cat stretch, usually done on a mat, is one of the gentlest ways to stretch your back.
Pilates
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The Pilates Abdominal Position — a basic movement in Pilates — describes the placement of the upper body when performing the lion’s share of Pilates abdominal exercises.
Lie on your back and lift your head off the mat just high enough that your shoulder blades are just off the mat; you can imagine that the base of your sternum is anchored down to the floor and the back of your neck is lengthening.
Pilates
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You can do the Abdominal Scoop — a basic movement in Pilates — in any position, anywhere, anytime. It is easy and fun to do in your spare time, and it hides your spare tire! Basically, the Pilates abdominal scoop is the act of pulling your navel in toward your spine. Imagine that you’re zipping up a tight pair of pants or sucking in your gut; it's like that.
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Balance Point is both a position and a fundamental exercise in Pilates. Here, you see how to form the Balance Point position, which is a basic movement that is used in many different Pilates exercises.
This position teaches you that to balance with ease, you must engage your deep center.
Follow these steps to form the Balance Point position in Pilates:
Sit up with your knees bent and hold on to the backs of your thighs.
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The Basic Cat exercise in Pilates is one of the gentlest and simplest ways to stretch out the back. You see cats making this movement in the morning when they wake, and you can do it too!Get on all fours.Align your hands beneath your shoulders and your knees beneath your hips. Allow your back to assume its natural position, in Neutral Spine.
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The Bridge is an excellent Pilates torso stability exercise. This means that one of your goals is to keep your torso really still during the exercise. This exercise strengthens the butt and the back of the legs and teaches core stability. Physical therapists the world over use the Bridge because it’s a safe exercise for those with a weak or injured back.
Pilates
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The Pilates First Position — a basic movement in Pilates — is similar to a ballet dancer in first position who has her legs together and turned out from the hip, her knees facing away from each other, and her feet making a V shape.
In the Pilates First Position, you turn out your hips and make a small V shape, with your heels squeezing together.
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The Hip-Up position is both a position and a fundamental exercise in Pilates. Here, you see how to form the Hip-Up position, which is a basic movement in Pilates that is used in many different Pilates exercises.By lifting your hips, you strengthen your lower abdominal muscles (and your butt muscles as well, if you squeeze your butt on the way up).
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The Hundred exercise in Pilates got its name because you hold the exercise for 100 beats. It is a great exercise to come early in a series because it gets your whole body warm, possibly even breaking a sweat. The Hundred gets your breath going strong and your blood moving. In addition, it is an excellent exercise for increasing torso stability and abdominal strength.
Pilates
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When you combine a Hip-Up position in Pilates with a little low butt squeeze, you get the Levitation position. The Levitation position is a basic movement that is used in many different exercises.
Lie on your back and lift up your hips with your Abdominal Scoop.
At the top of the Hip-Up, squeeze your butt.
You’ll feel your hips levitate, rising perceptively higher as if the hand of a goddess came down and lifted you from the heavens.
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The Rising Swan exercise in Pilates strengthens your neck, back, and butt muscles. You should include the Rising Swan in your daily routine to counteract the negative effects of forward bending on your spine.Lie face down with your forehead flat on the mat, your arms bent with your elbows close to your side, and your palms facing down by your ears.
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The Roll Down exercise in Pilates is a beginning variation of the classic Pilates Roll Up. The Roll Down increases abdominal strength and articulation of the spine.Sit up with your knees bent and your feet flat on the floor, hip distance apart, and a comfortable distance away from your body.Extend your arms in front of you.
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The Rolling Like a Ball exercise in Pilates is a combination of Hip-Up and Balance Point. Requiring both strength and control, Rolling Like a Ball is a fun way to massage your own back, find out how to articulate your spine, and find abdominal control.Start sitting up in the same position as Balance Point.Your legs should be bent and off the floor and your hands holding the front of your knees (one hand on each knee).
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The Spine Stretch Forward exercise in Pilates is exactly that — a stretch for the whole spine, especially the neck and upper back. In addition to the mat method described below, you can also do the Spine Stretch Forward against a wall.Sit up tall with your legs straight and spread a little wider than the width of your hips.
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Stacking the Spine — a basic movement in Pilates — is a finishing position to several exercises. It teaches articulation of the spine (full movement throughout all the vertebrae) as well as how to sit up vertically. It’s a fluid way to sit up or stand erect from a hunched-over position. Also, Stacking the Spine is a wonderful stretch for your back.
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The Swimming exercise in Pilates works the muscles of the back. It’s okay to feel the back working, but not straining. The Pilates Swimming exercise strengthens the muscles on the back of your body: the butt, the thighs, and the back muscles.Lie flat on your belly with your arms stretched out in front of you and legs outstretched behind you.
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The Bridge is both a position and an exercise in Pilates. Here, you'll see how to form the Bridge position, which is a basic movement that is used in many different Pilates exercises.
Follow these steps to form the Bridge position:
Lie on your back with your knees bent and your feet flat on the floor.
Push your hips up as high as you can and hold them there.
Pilates
Articles
Pilates has become one of the most popular fitness systems in the world. The Pilates method works to strengthen the center, lengthen the spine, build muscle tone and increase body awareness and flexibility. This Cheat Sheet summarizes what you need to get started in Pilates and includes lists of exercises, from fundamental to advanced.
Pilates
Articles
If you've ever watched a cat, be it a house cat or a jaguar, you may have been intrigued by the cat's incredible agility and resilience. How does a cat jump from high places and land with little impact? How can a cat fit into spaces that seem way too small for it? How does a cat balance on the slimmest edge with the greatest of ease?
Pilates
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Neutral Spine is one of the most subtle yet powerful principles in Pilates. It belongs to the less-is-more approach to movement, like most of the fundamental concepts underlying the Pilates method. Although it’s best to have a firm mat under you, Pilates mat work can be done anywhere you have a soft but supportive surface under your spine.