The founder of a Pilates exercise studio in Australia illustrates the basicsf the program, revealing how it builds strength, muscle tone, stamina, andlexibility, while also illuminating the forces that challenge the body'siomechanical structure. Original.

Allan Menezes is the founder of the Body Control Pilates Australia franchise and the Pilates Institute of Australasia.

About the Author

ix

Foreword

x

Preface

xi

Acknowledgements

xii

Introduction

1

(5)

Why Our Bodies Need a Regular Fitness Program

The Effects of Lifestyle and Stress on the Body

6

(1)

How We Establish Faulty Patterns of Movement

6

(3)

Loading the Body

9

(1)

The Importance of Levers

10

(2)

You Can Do It!

12

(4)

Mental Control Over Physical Movement

The Inevitable Aging Process

16

(1)

Find Your Focus

17

(1)

Developing a ``Thinking Body''

17

(4)

The Eight Principles of the Pilates Method

21

(13)

Concentration

21

(1)

Centering

22

(2)

Breathing

24

(4)

Control

28

(1)

Precision

29

(1)

Flowing Movement

29

(1)

Isolation

30

(1)

Routine

30

(4)

The Importance of Posture

Body Types

34

(1)

Factors Influencing Posture

34

(1)

What Is Correct Posture?

34

(1)

The Tripod Position

34

(1)

Postural Assessment

35

(1)

Bad Posture and Lower-Back Pain

36

(1)

Muscle Imbalances

37

(1)

Identifying and Avoiding Pain

38

(3)

Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale

41

(2)

Body Positioning for Better Exercising

43

(1)

The Exercise Formula

43

(4)

Body Awareness and Posture

47

(1)

The Perfect Torso Posture (PTP)

48

(1)

Establishing Correct Posture

48

(8)

Making Your Pilates Workout Effective and Safe

Warm-Up and Stretching Before Your Workout

56

(2)

Pointers for Safe Exercising

58

(1)

The Structure of the Exercise Program

58

(4)

The Warm-Up

Resting Position (Baby Pose)

62

(1)

Standing Roll Down

63

(1)

Stamina Stretch

64

(1)

The Start Stretches

65

(2)

Spiral Stretch

67

(1)

Calf Stretch

68

(1)

Alternating Calf Stretches

69

(1)

Hamstring Stretch: Basic

70

(1)

Hamstring Stretch 2

71

(1)

Hamstring Stretch 3

72

(1)

Thigh Stretch 1: Prone

73

(1)

Thigh Stretch 2: Standing

74

(1)

Thigh Stretch 3: Kneeling

75

(3)

The Routine for Lower-Back Pain and Weak Abdominals

One-Leg Lifts: Supine

78

(1)

Sliding Leg

79

(1)

Rest Position with Knees to Chest for Exercises Done while Lying on the Back

80

(1)

Position for All Exercises with Cushion

80

(1)

Preparation with Cushions

81

(3)

The Basic Routine

Preparation for the Hundreds

84

(1)

The Hundreds: Basic

85

(1)

The Hundreds: Intermediate

86

(1)

Percussion Breathing

87

(1)

Single Leg Stretch

88

(1)

Double Leg Stretch: Basic

89

(2)

Single Leg Circles I

91

(1)

Side to Side

92

(1)

Stomach Stretch

93

(1)

The Perfect Abdominal Curl (PAC)

94

(2)

Ankle Weights: Outer Thigh (Abductor)

96

(1)

Ankle Weights: Inner Thigh (Adductor)

97

(1)

Ankle Weights: Outer Thigh Flexion (Abductor)

98

(1)

Back of the Thigh: Hamstring/Buttocks

99

(1)

Arm Weights: Position for All Supine Routines

100

(1)

Opening Arms

101

(1)

Alternating Arms

102

(1)

Double Overhead Arms

103

(1)

Arm Circles

104

(1)

Arm Swings: Alternating

105

(1)

Arm Swings: Chest Expansion

106

(1)

The Pole

107

(3)

The Intermediate Routine

The Hundreds: Alternating Legs

110

(1)

Coordination

111

(1)

The Roll-Up

112

(2)

The Roll-Over

114

(2)

Single Leg Circles

116

(1)

Double Leg Stretch 2: Lowering and Raising

117

(2)

Rolling Like a Ball

119

(1)

Crisscross

120

(1)

Stomach Stretch: Alternating Arms and Legs

121

(1)

Single Leg Kick

122

(1)

Double Leg Kick

123

(1)

Swan Dive 1

124

(1)

Swan Dive 2

125

(1)

Swimming

126

(1)

Spine Rotation

127

(2)

Spine Stretch

129

(2)

Open Leg Rocker

131

(2)

Corkscrew: Basic

133

(1)

Corkscrew 1: Intermediate

134

(1)

Corkscrew 2: Advanced

135

(2)

The Saw

137

(2)

Side Kick I

139

(2)

Side Leg Lifts

141

(1)

Pelvic Curl

142

(1)

Pelvic Lift

143

(1)

Teaser 1: Basic

144

(2)

Teaser 2

146

(1)

Teaser 3

147

(1)

Leg Pull Prone

148

(1)

Leg Pull Supine

149

(1)

Side Kick 2

150

(1)

Boomerang

151

(2)

Seal

153

(1)

Control Balance

154

(2)

The Advanced Routine

The Hundreds: Lower and Raise

156

(1)

Roll-Over: Bent Legs

157

(1)

Pendulum

158

(1)

Neck Curl

159

(2)

Helicopter Hundreds

161

(1)

Jackknife

162

(2)

Scissors

164

(1)

Bicycle

165

(1)

Shoulder Bridge

166

(1)

Can-Can

167

(1)

Can-Can Extension

168

(1)

Hip Circles

169

(1)

Lying Torso Stretch

170

(1)

Stamina Stretch: Advanced

171

(1)

Lumbar Stretch

172

(1)

Rocking

173

(1)

Twist 1

174

(1)

Twist 2

175

(3)

More Challenging Exercises

Oblique Curls

178

(1)

Wrist and Forearm Strengthener

179

(1)

Neck Stretches

180

(1)

Seated Spine Rotation

181

(1)

Cushion Squeeze

182

(2)

Theraband Routines

Pointing the Foot (Plantar Flexion)

184

(1)

Pointing the Toes

184

(1)

Dorsiflexion of the Ankle

184

(1)

Eversion of the Ankle

185

(1)

Inversion of the Metatarsal Joint

185

(1)

Adduction of the Inner Thigh

185

(1)

Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints

186

(1)

Hyperextension to Extension

186

(1)

Flexion to Extension on the Back

186

(1)

Prone Hyperextension to Extension

186

(1)

Biceps

187

(1)

Triceps

187

(1)

Pectorals

187

(1)

Pectorals and Deltoids

187

(1)

Latissimus Dorsi

188

(1)

Back

188

(1)

Overhead

188

(1)

Side Stretch

188

(4)

Move Yourself Out of Pain

Specific Conditions and the Exercises That Help to Relieve Them

192

(3)

Increasing the Challenge: A Plan for Progressing Through the Exercises

195

(4)

Studio-Based Pilates Programs

199

(1)

Conclusion

199

(1)

References

200

(1)

Exercise Charts

201

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