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