Once the secret fitness weapon of professional dancers, athletes, and movie stars, Pilates is sweeping the country with a vengeance.And if even half of what its many fans claim is true, thenit’s easy to see why. Combining elements of yoga, dance, gymnastics, and boxing, along with many original movements, Pilatesexercises build muscle tone, improve flexibility and balance, lengthen the spine, increase body awareness, and repair pastinjuries. Most people who’ve done it, even for a short time, say they feel stronger and more energized, centered and physicallyconfident than ever before. They also like having the flat tummies, tight buns, and long lean thighs of a dancer.
Pilates For Dummies lets you get on board with the Pilates method , without the high cost of private instruction.Packed with step-by-step exercises, photos, and illustrations, ithelps you develop your own Pilates fitness program to do at home orin the gym. Top Pilates trainer Ellie Herman shows you how to useeight basic Pi lates principles to get the most out of yourmat-based routines and:
* Look and feel better than ever
* Get stronger, more flexible, in control and less prone toinjury
* Target and tone problem areas
* Get movie star abs, buns, thighs and arms
* Repair chronic stress and sports injuries
Calmly, clearly, and with quirky good humor, Ellie explores theorigins and basic philosophy of the Pilates method, and helps youset realistic fitness goals and custom-tailor a program. She alsocovers:
* Basic, intermediate , and advanced mat exercises
* Using Pilates exercise equipment and accessories
* Targeting specific areas including the stomach, back, thighs, and chest
* Pilates for the pregnant and recently pregnant body
* Using Pilates to heal injuries, reform posture
* Ten simple ways to incorporate Pilates into your everydaylife
* Combining Pilates with other forms of exercise, including yoga, swimming, aerobics, and more
Why let the rich and famous have all the fun? Your complete, friendly, step-by-step guide, Pilates For Dummies shows how Pilates can offer a fitness program for the rest of us.
Зміст
Introduction.
Part I: Pilates Basics.
Chapter 1: A Pilates Primer.
Chapter 2: Get Ready, Get Set.
Chapter 3: Getting on a Mat and Learning the Pilates
Alphabet.
Part II: Mat Exercises.
Chapter 4: Pre-Pilates: The Fundamentals.
Chapter 5: Now That You’ve Got the Basics Down: The Beginning Mat
Series.
Chapter 6: Feeling Stronger Every Day: Intermediate Mat
Exercises.
Chapter 7: More Than a Washboard: The Advanced Mat Series.
Chapter 8: Maybe Someday . . . Super Advanced Exercises.
Chapter 9: Extra Help for the Butt and Thighs.
Chapter 10: Meow! Stretching the Spine.
Part III: Beyond the Mat: Exercises Using Equipment and
Accessories.
Chapter 11: Plastic Foam Never Felt So Good: The Roller.
Chapter 12: Abracadabra! The Magic Circle or a Small Ball.
Chapter 13: Size Does Matter: Exercises on the Big Ball.
Chapter 14: Hitting the Wall for a Pilates Cool-Down.
Chapter 15: Springs Are Busting Out All Over: An Overview of
Pilates Equipment.
Part IV: Special Situations.
Chapter 16: Pilates for the Pregnant and Recently Pregnant.
Chapter 17: Special Routines for Special Situations.
Part V: The Part of Tens.
Chapter 18: The Ten Most Important Exercises.
Chapter 19: Ten Changes You Can Expect to See from Pilates.
Chapter 20: Ten Simple Ways to Incorporate Pilates into Your
Everyday Life.
Chapter 21: Ten Questions to Ask When Choosing a Studio or
Instructor.
Chapter 22: Ten Ways to Complement Your Pilates Workout.
Index.
Про автора
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.
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