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Pilates benefits every body--including yours!

Pilates is exercise for your mind, body, and spirit, but what if your body won't cooperate? How can you take advantage of all Pilates has to offer--strengthening your core, enhancing your flexibility, and even improving your posture--if you think you're too old or too big or too physically unable to perform the Hundred, the Shoulder Bridge, or the Double-Leg Stretch?

No matter what your age, size, or physical ability is, you can do every exercise in Pilates for Everyone. Each Pilates exercise shows the typical movements for gaining the physical and mental benefits from that exercise. Then each exercise offers at least three variations performed by people just like you to help you find the right modification that fits who you are. This way, no matter which version you perform, you're going to reach similar goals.

Pilates for Everyone includes these features:
-50 step-by-step exercises for specific body areas
-Step-by-step modifications for every exercise
-10 routines that combine exercises from the book for maximum benefits
-Expert advice from Micki Havard on how to get the most out of your practice

Table of Contents

  1. COVER
  2. HALF-TITLE
  3. CONTENTS
  4. HOW TO USE THIS eBOOK
  5. Foreword
  6. Introduction to this book
  7. Author Feature: Micki Havard
  8. CHAPTER 1: PILATES FACTS
    1. What Is Pilates?
    2. What Are the Benefits?
    3. Who Should Do Pilates?
    4. Meet the Models
    5. What You Need to Practice Pilates
  9. CHAPTER 2: UPPER BODY
    1. The Hundred
    2. Roll-Ups
    3. One-Leg Circles
    4. Rolling Like a Ball
    5. Forearm Kicks
    6. Model Feature: Jillian Peterson
    7. Push-Ups
    8. Criss-Cross
    9. Scissors
    10. Bicycle
    11. Forward Spine Stretches
    12. Spinal Rotations
  10. CHAPTER 3: LOWER BODY
    1. Shoulder Bridge
    2. Clam
    3. Inner Thigh Lifts
    4. Side Kicks
    5. Single-Leg Kicks
    6. Model Feature: Andrew Peterson
    7. Heel Beats
    8. Leg Circles
    9. Double Straight-Leg Stretches
    10. Hip Flexor Lunges
    11. Forearm V-Lifts
    12. Hamstring Lunge Stretches
  11. CHAPTER 4: TOTAL BODY
    1. Teaser Prep
    2. Teaser
    3. Swimming
    4. Four-Point Balance
    5. Leg Pull-Ups
    6. Kneeling Side Kicks
    7. Model Feature: Jerry Denys
    8. Side Bends
    9. Hip Circles
    10. Single-Leg Stretches
    11. Single Straight-Leg Stretches
    12. Double-Leg Stretches
    13. Cat-Cow
    14. Model Feature: Jerome Pascua
  12. CHAPTER 5: STANDING PILATES
    1. Standing Hundred
    2. Standing Swimming
    3. Standing Boxing
    4. Standing Arm Circles
    5. Standing Biceps Curls
    6. Standing Oblique Crunches
    7. Standing Triceps Extensions
    8. Model Feature: Andrew Blum
  13. CHAPTER 6: CHAIR PILATES
    1. Seated Biceps Curls
    2. Seated Push-Ups
    3. Seated Swimming
    4. Seated Hundred
    5. Seated Criss-Cross
    6. Seated Teaser
    7. Seated Leg Lifts
    8. Seated Spine Twists
    9. Seated Figure Four Stretches
    10. Model Feature: Susan Holewinski
  14. CHAPTER 7: SEQUENCES
    1. Office Workout
    2. Strength & Stretch
    3. Core & More
    4. Legs, Legs, Legs
    5. Total Body
  15. About the Author
  16. Acknowledgments
  17. COPYRIGHT
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