Pilates Anatomy

by Ellsworth, Abigail

• ISBN13: 9781607100157
• ISBN10: 1607100150
• Edition: 1st
• Format: Paperback
• Copyright: 2009-12-08
• Publisher: Thunder Bay Press

Summary

Pilates Anatomy takes you into a new dimension of this world-renowned exercise system that develops muscle synergy and body alignment. Photographs and illustrations demonstrate how target muscles work in each exercise. Step-by-step instructions for each movement and a variety of workouts tailored for beginner, intermediate, and advanced practitioners will help you achieve a strong, fit body.

Author Biography

Dr. Heidi Sonn DC practices as a chiropractor at Chiropractic East in New York City. She is also a licensed Pilates instructor and owner of Riverspa Studios in Irvington-on-Hudson, New York--a Soho-style spa and salon with a range of services that includes Fusion, River Stone, and Thai massage, Shiatsu, Reiki, and reflexology. Dr. Sonn also runs a Pilates and gyrontonics movement studio.

Table of Contents

Introduction	p. 1
The Pilates Method	p. 8
Pilates Basics	p. 12
The Stretches	p. 16
Hamstring Stretch	p. 18
ITB Stretch	p. 19
Hip Flexor Stretch	p. 20
Quadriceps Stretch	p. 21
Runner's Stretch	p. 22
Soleus Stretch	p. 23
Piriformis Stretch	p. 24
Lumbar Stretch	p. 25
Spine Stretch I	p. 26
Triceps Stretch	p. 27
Latissimus Dorsi Stretch	p. 28
Neck Flexion	p. 30
Side-bend Stretch	p. 31
The Exercises	p. 32
Beginner Exercises	p. 34
Half Curl	p. 34
Tiny Steps	p. 36
Side Leg Lift Prep	p. 38
Rolling Like a Ball	p. 40
Spine Stretch II	p. 42
Spine Twist	p. 44
Roll-down	p. 46
Bridge I	p. 48
Single-leg Circles	p. 50
The Hundred I	p. 52
Single-leg Stretch	p. 54
Double-leg Stretch	p. 56
The Rising Swan	p. 58
Child's Pose	p. 60
Plank Roll-down	p. 62
Thigh Rock-back	p. 64
Tendon Stretch	p. 66
Single-leg Balance	p. 68
The Windmill	p. 70
Heel Beats	p. 72
Beginner Sample Sequences	p. 74
Intermediate Exercises	p. 76
Plank with Leg Lift	p. 76
Leg Pull-back	p. 78
The Seal	p. 80
The Saw	p. 82
The Crisscross	p. 84
The Scissors	p. 86
Teaser I	p. 88
Side Kick I	p. 90
Side Passé	p. 92
Bicycle Kick	p. 94
The Roll-up	p. 96
Single-leg Kick	p. 98
Plank Press-up	p. 100
Rollover/Hip Up	p. 102
The Mermaid	p. 104
Swimming	p. 106
Side Bend I	p. 108
Bridge II	p. 110
Neck Pull	p. 112
The Hundred II	p. 114
Intermediate Sample sequences	p. 116
Advanced Exercises	p. 118
The Twist	p. 118
Side Kick II	p. 120
Teaser II	p. 122
Open-leg Rocker	p. 124
Double-leg Kick	p. 126
Short Plank	p. 128
Leg Pull-down	p. 130
Hip Twist	p. 132
Seal with Foot Clap	p. 134
Side Bend II	p. 136
Push-up	p. 138
Side Leg Lift	p. 140
Kneeling Side Kick I	p. 142
Oblique Roll-down	p. 144
Bridge III	p. 146
Jackknife	p. 148
Corkscrew	p. 150
Kneeling Side Kick II	p. 152
Control Balance	p. 154
The Star	p. 156
Advanced Sample Sequences	p. 158
Credits and Acknowledgments	p. 160
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