Pilates Power System Book 163Pgs.pdf

The Pilates Power System

Featured Pilates Instructor: Shannon Beaty

Shannon Beaty is a certified Pilates instructor through The Physical Mind Institute.

She is the Pilates Department Supervisor for The Jonathan Club in Los Angeles,

California, where she teaches clients and oversees the entire Pilates program.

She has been practicing Pilates for over 10 years and has been an instructor for 6 years.

Shannon can be contacted at ShannonBeaty@pilatesebook.com

Legal Notice and Disclaimer:

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only, and not intended to be followed without the consent of your medical doctor and under the prescription

of a certified personal trainer. It is not intended to replace or substitute the evaluation, judgment, diagnosis,

and medical or preventative care of a physician, pediatrician, therapist and/or health care provider. Any

medical, nutritional, dietetic, and therapeutic or other decisions, dosages, treatments or drug regimes should

be made in consultation with a health care practitioner. While all attempts have been made to verify

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Table of Contents

Featured Instructor Biography......................................1

Copywrite Notice and Disclaimer....................................2

Table of Contents..................................................3

Table of Contents (continued)......................................4

Introduction.......................................................5

Importance of Fitness and Exercise.................................6

Different Forms of Exercise Regimes................................7

The Basics of Pilates..............................................8

Defining Pilates...................................................8

Evolution of Pilates...............................................9

Uniqueness of the Pilates exercise program........................10

Advantages of Pilates.............................................11

The Pilates’ attitude towards life................................12

The Basic principles of Pilates...................................13

Exercising effectively............................................15

Key elements of the Pilates program...............................16

Do’s and Don’ts...................................................17

Is Pilates right for you?.........................................18

Warm Up...........................................................19

The Beginner’s Program............................................25

The Hundred.......................................................27

The Roll-Up.......................................................29

Single Leg Circles................................................31

Rolling Like a Ball...............................................33

Single Leg Stretch................................................35

Double Leg Stretch................................................37

Spine Stretch Forward.............................................39

Measuring your progress...........................................41

Pilates focuses on your Inner Strength............................42

The Core Program..................................................43

The Hundred.......................................................44

The Roll-Up.......................................................46

Single Leg Circles................................................48

Rolling Like a Ball...............................................50

Single Leg Stretch................................................52

Double Leg Stretch................................................54

Single Straight Leg...............................................56

Double Straight Leg...............................................58

Crisscross........................................................60

Spine Stretch Forward.............................................62

Open-Leg Rocker...................................................64

The Corkscrew.....................................................66

The Saw...........................................................68

The Neck Roll.....................................................70

Single Leg Kicks..................................................73

Double Leg Kicks..................................................75

Neck Pull.........................................................77

Side Leg Kicks....................................................79

Up and Down.......................................................81

Small Circles.....................................................83

Leg Beats.........................................................85

Teaser............................................................87

The Seal..........................................................90

Comparing Pilates with Yoga.......................................92

Measuring your progress...........................................93

Table of Contents (continued)

Advanced Program..................................................94

The 100...........................................................95

The Roll Over.....................................................97

The One Leg Circle................................................99

The Rocker with open legs........................................101

The Corkscrew....................................................103

The Swan Dive....................................................105

The Single Leg Kick..............................................107

The Neck Pull....................................................109

The Scissors.....................................................111

The Bicycle......................................................113

The Shoulder Bridge..............................................115

The Jack Knife...................................................117

The Hip Twist....................................................119

Swimming.........................................................121

The Leg Pull (Up)................................................123

The Leg Pull (Down)..............................................125

The Side Bend....................................................127

The Boomerang....................................................129

The Crab.........................................................131

Rocking..........................................................133

The Control Balance..............................................135

The Optional Program.............................................137

Biceps Curls.....................................................138

The Bug..........................................................140

The Zip-Up.......................................................142

Shaving the Head.................................................144

Cooling Down.....................................................146

Curing ailments and other health benefits of Pilates.............152

Enhancing Fitness................................................152

Improved Posture.................................................153

Rehabilitation...................................................154

Stress Relief....................................................155

Improved Sports conditioning.....................................156

Improved Dance conditioning......................................156

Improved fitness for older people................................156

Pilates for Pregnancy............................................157

Other Health benefits............................................158

Popularity of Pilates............................................159

Testimonials.....................................................160

Authentic Pilates and the Pilates Guild..........................161

Becoming a Certified Pilates Instructor..........................162

Resources........................................................163

Introduction

Developed by Joseph Pilates, the Pilates Method continues to prove its value time and

time again. His vision was mental and physical balance: the realization of a person’s

physical abilities and the correction of imbalances and weaknesses. Pilates as an exercise

program aims to create structural alignment and muscular balance.

Once known only to dancers and celebrities, Pilates has become more “mainstream”.

Many health clubs have jumped onto the bandwagon as well, including Pilates classes in

their schedules. Enthusiasts everywhere sing its praises to all within earshot - bragging

about how they consciously sit and stand straighter. Back and neck pain have disappeared

for some; others have lost inches.

The Pilates Method has earned the recognition of respected practitioners, exercise

specialists and sports professionals for its work in stretching, body toning, injury

rehabilitation, and injury prevention.

Pilates, however, is not only about losing weight and improving your body’s appearance

– it is about positive thinking, balance and acquiring a feeling of well-being.

You do not require any previous experience of Pilates to follow the easy-to-understand

steps suitable for all levels given in this guide. This guide is designed for everyone who

has a busy lifestyle and hardly finds any time to attend classes. The steps described are so

simple that they can be done anytime and anywhere. Besides, you do not need any special

equipment to perform these exercises.

How to use this book?

Make sure that you thoroughly understand the basics of Pilates before you start the

exercises. This will help you in performing the exercises effectively and safely. Once you

have studied the basics, start with the Beginner’s Program. You should move onto the

Core Program only when you have mastered the Beginner’s Program.

Follow each exercise in sequence. Every exercise has some instructions, safety tips and

words of warning that would facilitate in getting the most out of them. Make sure you

follow these tips while you perform the exercise.

The Advanced Program should be started only when you master the Core Program.

Instructions on when and how to follow the Advanced Program are given.

Recommended Sessions

Beginner’s Session - 6 sessions before starting Core program

Core Sessions - 20 to 30 sessions before starting Advanced program

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