Pilates For Dummies E-Book

Ellie Herman

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 387

Veröffentlichungsjahr: 2011

Beschreibung

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 thePilates 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 howPilates can offer a fitness program for the rest of us.

Leseprobe

Pilates For Dummies

by Ellie Herman

Pilates For Dummies®

Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2009 by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

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Library of Congress Control Number: 2002100169

ISBN: 0-7645-5397-6

Printed in the United States of America

10 9 8

1O/TR/RQ/QX/IN

About the Author

Ellie Herman, M.S., LAc, runs two thriving Pilates studios, one in San Francisco and one in Oakland. The Ellie Herman Studios offer annual teacher training intensives in Northern California. Ellie has certified instructors locally, nationally, and internationally. She has taught Pilates for over ten years and has developed a unique language to communicate the essence of the Pilates method. She was first introduced to Pilates in 1988 as a rehabilitation patient at Saint Francis Hospital Dance Medicine in San Francisco. She received her formal Pilates training in 1991 in New York City, where she studied with two of the original Pilates protégés, Romana Kryzanowska and Kathy Grant.

Formerly a professional dancer and choreographer with her own dance company, Ellie has a background that includes contemporary dance techniques, yoga, gymnastics, kinesiology, and anatomy. She is a licensed acupuncturist with a Master of Science degree in acupuncture and Chinese herbal medicine. In her studios, Ellie combines Pilates with acupuncture and body work to offer a complete rehabilitation and wellness environment. Ellie strives to integrate her studies and continually expand her approach to bring balance back to the body. (Check out Chapter 4 for photos of Ellie in action.)

Author’s Acknowledgments

I would like to acknowledge all of my teachers who ever taught me anything about the body, including many of my students. To name a few: Kathy Grant, Jennifer Stacey, Romana Kyrzanowska, Steve Giordano, Jayne Edwards, and Cara Reeser.

I would also like to thank all the beautiful models, who are mostly instructors at my studios: Carie Lee (beginning series), Caleb Rhodes (intermediate series), Sharon Gallagher (advanced series), Jessica Fudim (big ball), Janine Fondiller (roller and posture photos), Sarah Khalouf (small ball), Valeria Russell (the wall), Louise Laub-Goodrich (pregnancy), Martina Nevermann (pregnancy, and also thanks for the costumes!)

I would also like to thank my brother, David Herman, for taking the gorgeous photos and Jordan for doing the fabulous lighting! Thanks to Walt and Nancy Herman for babysitting so Dave and Martina could do the photo shoot. Thanks to Susi May for being the technical editor and a wonderful instructor. Thanks to all the other instructors and support staff at the studio for working hard while the author was at home writing: Lizz Roman, Melissa Harrington, Donna Rosen, Jenna Marshall, Lise Pruitt, Becca Wieder, Jaime Michel, Kate Thorngren, Nicole Dessoye, Chris Black, Marcelle Parry, Linda XYZ, Angelina Vasile, and Kristin Iuppenlatz. Thanks, Monique, for moving your yoga class during the photo shoot. Thanks to Phil Cusick for always being there. Thanks to Carol Lloyd for her inspiration to really enjoy the process of writing and to make the subject sizzle. Thanks to my agent, Jayne Rockmill, for making it all possible.

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Associate Project Editor: Ben Nussbaum

Acquisitions Editors: Stacy S. Collins, Kevin Thornton

Senior Copy Editors: Tina Sims, Patricia Yuu Pan

Technical Editor: Susi May

Editorial Managers: Pam Mourouzis, Christine Meloy Beck

Editorial Assistants: Melissa Bennett, Nívea C. Strickland

Photo Credits: David Herman, Jordan Levy

Cover Photo: David Herman and Jordan Levy

Composition Services

Project Coordinator: Jennifer Bingham

Layout and Graphics: Beth Brooks, Jackie Nicholas, Julie Trippetti, Jeremey Unger, Mary J. Virgin

Proofreaders: John Greenough, Betty Kish, Carl Pierce, Linda Quigley

Indexer: Liz Cunningham

Publishing and Editorial for Consumer Dummies

Diane Graves Steele, Vice President and Publisher, Consumer Dummies

Joyce Pepple, Acquisitions Director, Consumer Dummies

Kristin A. Cocks, Product Development Director, Consumer Dummies

Michael Spring, Vice President and Publisher, Travel

Brice Gosnell, Associate Publisher, Travel

Suzanne Jannetta, Editorial Director, Travel

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher, Dummies Technology/General User

Composition Services

Gerry Fahey, Vice President of Production Services

Debbie Stailey, Director of Composition Services

Contents

Title

Introduction

About This Book

How This Book Is Organized

Icons Used in This Book

Where to Go from Here

Part I : Pilates Basics

Chapter 1: A Pilates Primer

The Basics on Pilates

The Evolution of Pilates

The Eight Great Principles of Pilates

What You Need to Get Started

Chapter 2: Get Ready, Get Set . . .

Combining Pilates with Other Forms of Exercise

Keeping Your Eyes on the Prize: How You Benefit from Pilates

Seeing Is Believing: Some Pilates Images

Chapter 3: Getting on a Mat and Learning the Pilates Alphabet

Deciding Whether Mat Exercises Are Right for You

Learning the Pilates Alphabet

Part II : Mat Exercises

Chapter 4: Pre-Pilates: The Fundamentals

A Word of Caution

The Series in This Chapter

Breathing in Neutral Spine

Shoulder Shrugs

Shoulder Slaps

Arm Reaches/Arm Circles

Coccyx Curls

Tiny Steps

Upper Abdominal Curls

Hip-Up

C Curve Roll Down Prep

Balance Point/Teaser Prep

Rolling Like a Ball, Modified

Chapter 5: Now That You’ve Got the Basics Down: The Beginning Mat Series

The Series in This Chapter

Coccyx Curls

Upper Abdominal Curls

Hundred, Beginning Level

Balance Point/Teaser Prep

Hip-Up

Rolling Like a Ball

Single Leg Stretch

Rising Swan

Roll Down

Bridge

Spine Stretch Forward

Side Kicks

Chapter 6: Feeling Stronger Every Day: Intermediate Mat Exercises

The Series in This Chapter

Hundred, Intermediate Level

Roll Up

Rolling Like a Ball

Single Leg Stretch

Double Leg Stretch

Crisscross

Scissors

Open Leg Rocker

Single Leg Kick

Double Leg Kick

Side Kicks

Teaser, Modified

The Seal

Chapter 7: More Than a Washboard: The Advanced Mat Series

The Series in This Chapter

Hundred, Advanced Version

Roll Up

Rollover

Rolling Like a Ball

Single Leg Stretch

Double Leg Stretch

Crisscross

Scissors

Spine Stretch Forward

Open Leg Rocker

Corkscrew

Rising Swan

The Saw

Single Leg Kick

Double Leg Kick and Rest

Neck Pull

Shoulder Bridge

Spine Twist

The Jackknife

Side Kicks

Teaser, Advanced Version

Hip Flexor Stretch

Hip Circles

Swimming

Control Front

Kneeling Side Kicks

Side Bend/Advanced Mermaid

The Seal

Pilates Push-Up

Chapter 8: Maybe Someday . . . Super Advanced Exercises

Super Advanced Exercises in This Chapter

The Twist

Control Balance

Super Advanced Corkscrew

Super Advanced Teaser

Swan Dive

The Star

Boomerang

Chapter 9: Extra Help for the Butt and Thighs

Engaging Your Butt

Butt and Thigh Exercises in This Chapter

Getting Started On the Side Kick Series

Side Kicks (Beginning)

Bicycle (Beginning)

Up/Down in Parallel (Beginning)

Butt Cruncher (Beginning)

Inner Thigh Pulses (Beginning)

Up/Down in Turnout (Beginning)

Up/Down with Passé (Intermediate)

Figure 8 (Intermediate)

Grande Ronde de Jambe (Advanced)

Chapter 10: Meow! Stretching the Spine

Spine Stretches in This Chapter

Basic Cat (Beginning)

Hunting Cat (Beginning)

Mermaid (Intermediate)

Sexy Spine Stretch (Beginning)

Part III : Beyond the Mat: Exercises Using Equipment and Accessories

Chapter 11: Plastic Foam Never Felt So Good: The Roller

Exercises in This Chapter

Shoulder Slaps

Arm Reaches/Arm Circles

Chicken Wings

Angels in the Snow

Tiny Steps

The Swan

Chapter 12: Abracadabra! The Magic Circle or a Small Ball

Exercises in This Chapter

Deep Abdominal Cue (Fundamental)

Upper Abdominal Curls (Fundamental)

Bridge (Beginning)

Rollover (Advanced)

Open Leg Rocker (Intermediate)

Around the World (Advanced)

Chapter 13: Size Does Matter: Exercises on the Big Ball

Exercises in This Chapter

Roll Downs (Beginning)

Upper Abdominal Curls (Intermediate)

Open Back Stretch (Intermediate)

Bridge on the Ball (Beginning)

Plank on the Ball (Intermediate)

Knees to Chest (Intermediate)

The Up Stretch (Advanced)

Lana Turner Stretch (Beginning)

Chapter 14: Hitting the Wall for a Pilates Cool-Down

Wall Exercises in This Chapter

Arm Circles on the Wall

Squats Against the Wall

Rolling Down the Wall

Chapter 15: Springs Are Busting Out All Over: An Overview of Pilates Equipment

Why Equipment?

A Rundown of the Equipment

Part IV : Special Situations

Chapter 16: Pilates for the Pregnant and Recently Pregnant

Prenatal Guidelines

Prenatal Exercises

Postnatal Guidelines

Chapter 17: Special Routines for Special Situations

Benefiting from Pilates If You’re Older

Reducing Pain in Your Neck and Shoulders

Easing Your Back Pain with Pilates

Part V : The Part of Tens

Chapter 18: The Ten Most Important Exercises

Coccyx Curls

Upper Abdominal Curls

Hundred

Bridge

Roll Down and Roll Up

Rolling Like a Ball

Rising Swan

Side Kicks

Swimming

Sexy Spine Stretch

Chapter 19: Ten Changes You Can Expect to See from Pilates

A Firmer Butt

Longer and Leaner Musculature

Better Posture

A Flatter Tummy

Less Back Pain

More Flexibility

Better Sex

More Awareness

Better Balance

Greater Strength

Chapter 20: Ten Simple Ways to Incorporate Pilates into Your Everyday Life

Do the Basic Cat Stretch Every Morning

Think of a Golden String Pulling You Up from the Back of the Top of Your Head

Keep Your Belly Scoop Whenever You Can

Keep Your Shoulders Relaxed and Pulling Down Your Back

Remember to Breathe Deeply

Get a Lumbar Support Pillow for Work and Your Car

Sit Up Tall when Working

Sit on a Big Ball at Work

Get a Cervical Pillow for Your Bed

Walk the Right Way

Chapter 21: Ten Questions to Ask When Choosing a Studio or Instructor

Is Your Instructor Certified?

How Many Hours Was the Certification Course?

How Long Has Your Instructor Been Teaching?

Is Your Instructor Trained in Rehabilitation?

Does Your Instructor Give a Challenging Workout?

Does the Studio Offer Group Classes on the Mat and/or the Equipment?

Is the Studio Fully Equipped?

Does the Studio Offer a Discount for a Class Series?

How Much Is Too Much for a Pilates Session?

Who Manages the Studio?

Chapter 22: Ten Ways to Complement Your Pilates Workout

Dancing

Doing Yoga

Eating Light

Getting a Massage

Meditating

Swimming

Taking a Stretch Class

Taking Hot Baths

Using Aerobic Machines

Walking

Introduction

Pilates has become one of the most popular fitness methods in the United States. Every other Hollywood star seems to be doing it, and Pilates mat classes are offered at almost every gym in every small town around the country. This book is primarily meant to give you a comprehensive overview of the Pilates mat workout. In addition, I include lots of information about the background, history, and philosophy underlying the Pilates method. If you want to go beyond the mat, you also can find information about Pilates equipment and accessories and special programs for the pregnant, the elderly, and the injured.