Pilates Personal Trainer

Getting
Started with

Stretching
WORKOUT

Michael King
Yolande Green

Illustrated step-by-step matwork routine

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Getting Started with Stretching workout

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 Pilates Personal Trainer

Getting
Started with

Stretching
WORKOUT

Illustrated step-by-step matwork routine

Michael King
Yolande Green

Wlysses Press
Copyright © 2003 Ulysses Press. All rights reserved. No part of

this publication may be reproduced, stored in a retrieval system, or

transmitted in any form or by any means without the prior written

permission of the publisher, nor be otherwise circulated in any

form of binding or cover other than that in which it is published
and without a similar condition being imposed on the subsequent
purchaser.

Published in the United States by

Ulysses Press
P.O. Box 3440
Berkeley, CA 94703
[Link]

Published in the United Kingdom as Pilates: The Complete Body

System (2002) and Pure Pilates (2000) by Mitchell Beazley, an
imprint of Octopus Publishing Group Ltd

Library of Congress Card Number 2003104403

ISBN 1-56975-354-7

Printed in Canada by Transcontinental Printing

10 987654321
Interior Design Kenny Grant
Cover Design Sarah Levin
Photography Ruth Jenkinson
Models Beth Caterer
Nancy Markwick
Malcolm Muirhead
Simon Spalding

Distributed in the United States by Publishers Group West

and in Canada by Raincoast Books

Please Note
This book has been written and published strictly for informational
purposes, and in no way should be used as a substitute for
consultation with health care professionals. You should not
consider educational material herein to be the practice of medicine
or to replace consultation with a physician or other medical
practitioner. The author and publisher are providing you with
information in this work so that you can have the knowledge and
can choose, at your own risk, to act on that knowledge. The
author and publisher also urge all readers to be aware of their
health status and to consult health care professionals before
beginning any health program.
contents
INTRODUCTION
9 Why Pilates?

12 Holistic program
14 The workout
16 Preventing pain

VITAL ELEMENTS

20 Concentration

23 Breathing

26 Centering

31 Control

34 Posture

37 Neutral spine

40 Precision

42 Isolation

THE WORKOUT
46 Warm-up stretching

68 Strength & stretching

90 Glossary

92 Index

96 About the authors/

Acknowledgments
 Pilates is not a fitness fad; it is a holistic

concept that will not only make you feel

fitter and more flexible, but will enrich

your whole way of life. The series of

movements will not only change how

your body looks, but it will also give

you a new physical poise and greater

mental strength.

During my years as an exercise Pilates and writing this book is

instructor, I have witnessed part of my effort to give others an

many trend shifts in the fitness insight into the power of the Pilates

industry —from high impact to low way. I would like to pass on all the
impact aerobics, from slide to step, information and knowledge that I

and from spinning to core and have developed over my years in

functional training. Some of these the fitness industry, training people

changes have been introduced in the physical skills to enrich the

because of safety concerns over quality of their lives.

certain movements or ways of It is very exciting to witness the
exercising. The advantage of a current popularity of Pilates. From
Pilates system, in contrast, is that the perspective of someone with a
the movements can be gentle on back injury who has worked with
your body. The technique can also many different types of exercise,
be effectively used to complement I have seen the value of the Pilates

other exercise regimes. technique and the way that it

I am one of a third generation of changes people. You may believe

Pilates instructors following Joseph that a hunched posture is part of
getting older, but this is not the or short-term injuries. Even
case. If you pay regular attention moderate regular daily activities

to your body and invest in it by may result in recurring aches or

incorporating stretching and physical problems. Sitting at a desk

challenging exercises into your all day, for example, unbalances

routines, then you will benefit by your body, causing the hip flexors
feeling fitter and more attractive. (the front muscles of your thighs)
You can also maintain these and the upper back to form
benefits as you grow older. themselves into a rounded
position. Pilates helps to release

Balancing your body such tensions and ease your body

Pilates is a system of exercise that, back into a more natural balance. It

when regularly practiced, will also helps you to achieve a leaner

improve your flexibility and body, feel more poised, less

strength. The movements will have anxious, and stronger mentally.

a noticeable impact on your body The moves shown here are

in terms of general well-being, structured with this in mind and

youthfulness, and flexibility, and are based on the movements that

they will also help to heal any long- Joseph Pilates taught.

I
The Pilates movements stretch the

muscles and pull them into a longer

and leaner shape, rather than forcing

them to tear and rebuild into the

shorter and thicker shape that

conventional strength training does.

Pilates systematically exercises all the upper and lower muscle

the muscle groups in your body, groups with the center of the body.
challenging the weak areas as well This has a dramatic effect on
as the strong. It balances the body, strength, flexibility, posture, and
focuses on tight areas, and aims to coordination. Whether you are

increase strength and flexibility. interested in Pilates for cosmetic,

When he conceived the original medical, or preventative reasons,

matwork exercises, Joseph Pilates the system of movements will

was looking to stretch the body to strengthen your body and at the

the full to bring maximum benefit same time focus your mind.
to the person exercising. Even
experienced athletes may find Anyone can do it

some of his original moves You do not have to be an athlete to

difficult. This is because they use be involved with Pilates. And while

muscle control and coordination the exercises are designed to put

that few people are used to. a minimum of strain on the body,
they also aim to challenge its

All-round benefits capabilities. This means that

The Pilates system works the body anyone of any age and any level

as a whole, and aims to coordinate of fitness can do Pilates. Whether

young or old, a fitness fanatic or in a non-competitive format. The
someone who has never exercised exercises also share an emphasis

before, you will reap the benefits. on stretching, as well as

strengthening muscles. Both Yoga
Basic equipment and Pilates emphasize deep
You don't need any expensive breathing and the use of smooth,
equipment for Pilates exercises; long movements that encourage
you can follow a program at home muscles to relax and lengthen.
with just a floor mat. The Pilates Pilates is also similar to Yoga
system is often linked to various because of the body suppleness
innovative Pilates machines, it brings. The difference is that

equipment that can form an while some Yoga techniques

integral part of the exercises. involve moving from one static

However, remember that there posture to the next without

is nothing that you can do on a repetitions, Pilates flows through
machine that you can't do on a series of movements that are

the mat. more dynamic, systematic, and

anatomically based.
Develops concentration
Known as the intelligent way of Popular support
working out, there is a focus on Although Pilates has been around
concentration and discipline with since the 1920s, an understanding
Pilates. Standard exercise regimes of this program of exercise that
tend not to require mental builds up your strength and your
discipline, but Pilates is different, immune system has only become
healing and treating the mind and popular quite recently. Many
body on different levels. And Hollywood stars have endorsed
because it works all the muscles in the technique —among them
the body, simple everyday tasks Sharon Stone, Courtney Cox
such as shopping or gardening Arquette, Minnie Driver, Julia
also become easier and safer. Roberts, and Madonna (who has
even claimed that it is the only
Pilates and yoga way to exercise). As a result, Pilates
Pilates and Yoga have certain goals is no longer the domain of the rich
in common. Most significantly they and famous and can be practiced
both advocate individual progress in most gyms and health clubs.
 Pilates is a thinking way of moving, and

involves making a serious commitment

to your body and your well-being.

It is not an exercise regime to be

compartmentalized in your life.

Pilates is significantly more or work. What we need to adopt,

effective when combined with and what Pilates offers, is a way of

enough restful sleep, a healthy training the different parts of the

diet and a complementary body to work together, to support

fitness program. So Pilates is each other and give your body the
an invaluable, solid support protection that it needs.
system for any other regular
exercise that you are involved Cross-training
in. It is now accepted that Just because you have started to exercise
various fitness regimes, such using the Pilates method, it does not

as aerobics, swimming, gym mean that you have to give up on other

On
work, or bodybuilding —are not sports and fitness

contrary, your Pilates

programs.

program is
the

best
inappropriate, but simply
served when it is complemented by
insufficient. An unbalanced a form of cardiovascular exercise.

exercise regime will not prepare Complete low-stress Pilates exercises

alongside aerobic ones. You will find

the body for every eventuality.
Pilates ideal for cross-training because
Even though injuries are limited in
it will correct any postural problem
exercise classes or gyms because associated with other forms of repetitive

of thorough warming-up techniques exercise. Pilates embraces all the areas

and health-and-safety regulations, that make up a fully integrated approach

to fitness: strength, flexibility, motor
it is still common to pull muscles
skills, coordination, and relaxation.
when lifting heavy items at home
4 *
 What would you like to gain from this

workout? You will need to understand

where your physical strengths and

weaknesses lie in order to focus on
exercises that will benefit you most.

Weaknesses do not only signify a in this one area. When added to

lack of muscular strength, but also your regular workout program,
relate to tight areas of your body it can help bring your body into
that hold you back from fully better balance.

performing a task. Remember, an

inflexible body will result in the Pure Pilates
same problems as one with no Joseph Pilates' original book
muscular strength. featured a series of 34 movements. I

You will find that the exercises present many of these pure Pilates
you least enjoy are generally those exercises, along with beginner

your body needs to spend more variations of the moves, in my

time on. In the same way, those book Pilates Workbook. Although
that are easier will need to be I would like all my students to be
practiced less. able to undertake the full range of
The workout in this book is in no these movements, as a responsible
way meant to replace your holistic fitness leader I need to work
fitness program, nor substitute for around their capabilities.
a general Pilates regimen. I have Joseph Pilates developed his
designed this back strengthening technique from instinct, and
workout as a supplemental although the basic principles
workout to address your weakness always remained the same, when
he worked with particular students body and gradually challenge
he adapted the moves according to yourself, you can then move
their requirements. toward your ultimate goals at an
So, an essential part of Pilates is effective pace.

knowing what you cannot do. Note: The moves in this book
Always listen to your body, both are at a beginner level, with
when exercising and once you intermediate variations for you
have finished, and be sensitive to to do as you get stronger.
any vulnerable areas.

Challenge yourself
Pacing yourself Remember that over the long

Undertaking advanced moves run you should equally balance

at the beginning of a Pilates both strength and mobility while
program is unwise. The original working across the full range
Pilates moves are advanced and of body movements. However,
inappropriate for those unfamiliar starting with flexibility and light

with the correct techniques. If you strength exercises is a good way

challenge yourself with Pilates to begin challenging yourself.

exercises that are beyond your This is important in order to

level or are uncomfortable, you prepare your body and enable it

then risk possible injury. If you to perform the more demanding

stay sensitively attuned to your Pilates movements.

j£
 Even the most healthy person may have
minor pains that indicate stresses and

strains on the body. Never ignore these

symptoms, but use them to identify

which areas need more strengthening

or more stretching and mobility.

Pilates trains the body to prevent Pain and Gain

injury and to maintain good There is always a certain amount
posture and movement. In order of discomfort that arises during
to have good posture, you need to training, especially when it comes
develop good muscle balance. to stretching muscles that you may
Indeed, injuries are often related not have used in some time. A
in some way to bad posture or strong stretch may elicit some
muscular imbalances. These types pain, but be careful not to push
of problems can occur for many yourself too far. If any pain is

reasons. Repetitive movements sudden or sharp you must stop

can be one cause, such as when a immediately This extreme should
golfer continuously practices his never be experienced. I emphasize
swing on one side of the body or again that Pilates should be
when someone spends long performed gradually. It is always
periods of time working at a desk. better to build up slowly. Only in
In fact, any pattern that destabilizes this way can you strike a balance
your body's natural balance between achievement and
and makes it tense, can lead to challenge. Never exercise when
weakness, tightness, and a you are in chronic pain or when
resulting danger of injury. any of your muscles are inflamed.
VI
 vital
elements
 With many exercise classes and
techniques you don't have to think

about what you're doing, you just do it

to get through it. But with Pilates, every

movement is a conscious act controlled

by the power of your mind.

"Always keep your mind wholly concentrated

on the purpose of the exercises as you perform

them." Joseph Pilates

Pilates is "the thinking way of Pilates is free of distractions and

moving" and requires a different that it is warm and comfortable.
kind of concentration than that Make sure you will not be
typically used for other exercise disturbed.
forms. It may not be all that Though Pilates is not a spiritual
important to concentrate during an workout, you will find it very
aerobics class or when walking on relaxing because concentrating
a treadmill, but it is absolutely on a single movement causes
essential for Pilates. everything else that is going on
in your life to fade away.
Setting the mood If you want to use music in the

There are simple things you can do background, make sure it isn't

to improve concentration. Check punctuated by a heavy beat. Don't

that the space you plan to use for make the mistake I once made
 Our inner voice A clear mind
You'll soon find that the benefits of
Controlling our thoughts, much like

controlling our actions, is not as easy practicing concentration —easier

as it might first appear to be. When mental focus, clarity of thought,
you are under pressure, your thoughts
and, most importantly, reduction of
can become very erratic and spin off in
stress— are well worth the effort.
random directions. If you are stressed,

going to sleep can be especially All too often in our whirlwind

difficult because you are unable to modern lives visual clutter and
"switch off." Unwelcome thoughts noisy distractions make it difficult
pop into your head despite your
to focus on the task at hand. Stress
best efforts.

Effective concentration is a skill we itself makes concentration more

acquire as children. By the time we difficult but persevere; mental
are adults, we all have a little "inner focus is an art that improves with
voice" that controls our actions.
practice. Marshalling your powers
First attempts at unfamiliar
movements may feel strange and
of concentration helps you feel

awkward. It is very easy to fall into calmer and in control.

the trap of performing only the moves
you enjoy, when what you need most
Making time for Pilates
is to do the ones you do not like.

Normally people speed up the difficult

Because concentration is linked

part of the movement to get it over to focusing on priorities, it is also

with as soon as they can. Instead, needed when you are planning
you need to slow down. Only by
your exercises. Start with small
concentrating on what you are
doing can you properly control your
sessions of 20-30 minutes, and

actions. aim to work up to an hour. It is

better to have 20 minutes of a

when I used a tape of nature rewarding workout than an hour

sounds that featured screeching simply going through the motions
parrots and mating whales! of a routine.
Pilates uses a controlled and continuous

way of breathing that takes time to

perfect, but results in a stronger and

more energy-efficient body.

"Breathing is the first act of life. Our very

life depends on it. Millions have never

learned to master the art of correct breathing."

Joseph Pilates

As babies and young children, we mastered, but it takes time and

breathe correctly, but as adults we patience.

tend to develop poor breathing

patterns. Correct breathing So how should we breathe?

ensures a good flow of oxygen In Pilates, we follow a breath

to the working muscles, which called thoracic or lateral breathing.

then cleanses the bloodstream This means breathing wide and full

and energizes the whole body. into your back and sides, opening

Breathing also improves the ribcage as you breathe.

concentration and aids smooth Think of your lungs as bellows,

and fluid movement. expanding and widening as you

There are many types of breathe in and closing down as

breathing techniques, and different you breathe out. This way of

types can make movements easier, breathing works the intercostal

harder, or more controlled. A muscles, the muscles between the

correct breathing technique can be ribs. When these muscles are

working, the upper body is more muscles that wrap around the
mobile and fluid in its movements. center of your body.

Pilates exercises are designed • Multifidus muscles run down the

in combination with breathing length of the spine. They link two

techniques to work the correct or three vertebrae and can create

muscles to create the required or block movement.

movement. The core muscles • The pelvic floor is the sling

always support this process. muscle that runs from the front
of the pelvis to the lower part of

Normal breathing the spine.

When you inhale normally, the • The diaphragm is the muscle that

lungs expand, the diaphragm lies under the ribcage and helps
drops and the stomach moves out. you to inhale and exhale.
As you exhale, your diaphragm
lifts and the stomach moves in. Thoracic breathing exercise
This is called "abdominal" Sit comfortably or stand tall. Place

breathing and is quite natural. your hands on the front of your

ribcage with your fingertips just
The wrong way touching. As you breathe in, fill the
Whatever you do, don't hold your lungs, open the ribcage, and let the
breath. Most people hold their fingers slide apart. As you breathe
breath if they pick up something out, let them slide back to touch
heavy, much as weightlifters would again. This can take considerable

when picking up a barbell. This practice. To advance the exercise,

type of breathing is called the move your hands farther around so
Valsalvic method and results in that your hands are touching your
a stressful increase in blood armpits, and breathe to push your
pressure. It wastes energy in parts ribcage into your hands. If you can
of the body where it isn't required. reach, extend your palms around
In Pilates you want to keep your to your back.
breathing continuous. Another option is to place both

hands on the front of the ribcage

Muscles that make up the core and breathe first into the right
The following groups of muscles hand, then into the left hand, then
make up your core or center. into both hands equally. This will
• TA (transverse abdominal) increase your body awareness and
muscles are the corset-like your breathing control.
p
 The body is designed to work as a

complete unit. If you train to do this,

you will have a solid center to create

the physical power for each movement.

In order to visualize the body as an

integrated unit, think of a conductor

bringing together all the sections of an

orchestra to perform a concerto.

Joseph Pilates believed that our muscles (back muscles), the pelvic
abdominal muscles, now known as floor muscles, and the diaphragm.
abs, function as the "powerhouse" Imagine your core as a tree trunk,
for the whole of the body. Your abs the core being the solid supporting
are your center and they initiate center of your arms, legs, and
every movement. To maintain a head. If you imagine cutting
strong center you need an equal through the tree trunk, the muscles
balance of strength between the of your body represent the rings of
abs and the back. age in the tree: The global muscles
(the rectus abdominus muscle) are
The core on the outside of the trunk. As you
We have already referred to the move toward the center you'll find
core (see breathing on page 23) as the external oblique muscles, the
consisting of four muscle groups: internal oblique muscles, and
the TA muscles, the multifidus finally the TA muscles.
f
30 percent contraction muscles. Research has shown that

Every exercise is controlled or it is not productive to use both

initiated from the contraction of muscles together, so when

two of the core muscles', the TA following your routine, try to

muscles or the pelvic floor. This activate your center by using only

is because these muscles help to one group of muscles.

stabilize the body as you move.

For many years, Pilates Activating the TA muscles
practitioners would pull in the Imagine that you have a belt

lower abdominal muscles tighter around your waist and that the
as the movement became more abdominal muscles draw in when
challenging. Now, however, you tighten it. Use the images on
research has established that this is page 29 (stages 1-3) to establish

not the most effective way to work the most efficient level at which

these muscles. Drawing in the to perform the exercises.

abdominal muscles as hard as you
can activates the core muscles with Activating the pelvic floor

what I call 100 percent effort. This The pelvic floor runs from the front
tires the muscles quickly, and it of the pelvis to the lower spine and
does not train them to operate supports you like a sling. This is

effectively in everyday activities. one of the hardest muscles to

Research has shown that the most activate, but when mastered it will

effective way to train them is at be easy to practice wherever you

30 percent of their maximum are without anyone knowing. You
strength. This allows them to be can activate the pelvic floor muscle
used throughout an hour's session by imagining that you are trying to

without causing fatigue. They will stop your urine in mid-flow.

also become naturally stronger and Imagine that your pelvic floor is

support you as you perform your the floor of an elevator. As you

daily activities. Work through the breathe out, draw up the elevator
following exercises to help you to as far as you can to the tenth floor.

find your center. Then release this halfway to the

fifth floor and then a little farther

Pelvic floor and TA muscles to the third floor. This is the level of
Activate your center either through exertion that you want to follow in

the TA muscles (shown opposite) the program. Continue the exercise

or by using the pelvic floor with the following pattern: move
the elevator to the tenth floor, the third floor and back down.
return to the ground floor, up When you do this exercise, you can
again to the fifth floor, and back to be sitting or standing —the key is

the ground floor. Finally go up to to be comfortable.

a standing position, allow your

Iln
abdominal muscles to relax and
form a dome. Don't push them out.

Instead, become aware of how the

rest of your body feels as you release

these muscles.

2 As you breathe
abdominal muscles as
out, draw
far as
in the

you
can. Imagine that a belt is being

tightened around you, that it will be

tightened right up to the last notch.

This is what I call 100 percent effort.

3 Relax the muscles halfway to reach

the "fifth notch" on the belt. Think

of this as 50 percent effort. Then release

them a little more to the "third notch,"

or 30 percent effort. This is the level at

which to work efficiently throughout

your program.
/
Good posture can be achieved only

when the body is under perfect control.

When doing the exercises, aim for

slow, studied movements, and allow

them to flow from start to finish to

form a continuous sequence. Continue

in this way until you have completed

the total number of repetitions.

Working with the weight of your purpose and direction at all times.

body against the natural pull of A controlled movement involves

gravity requires considerable making the relevant muscles and
control. In fact we are all joints work to their full capacity

accustomed to controlling our while at the same time not wasting

bodies: the process of walking is any energy. This concept is integral

not a haphazard series of to the philosophy of Pilates.

movements, but rather a controlled Pilates exercises strengthen

sequence that we have learned the body, and the slower and

from childhood. However, many of more controlled the movements,

us, quite unconsciously, developed the greater the strength you gain

bad habits in the way that we from them.

move that may later affect our
physical health. Visualization

Maintaining control means The use of visual associations can

ensuring that the body moves with be effective when working with
Pilates. Visualization can help you think of a tightrope walker at the

understand how to control your circus. In order to stay on the rope

movements and also how to gain she has to maintain perfect control
the most from your workouts. of her body, to move slowly and
For example, I have already noted deliberately from one end of the
that Pilates exercises need to be rope to the other. Such
continuous, to flow from one \isualizations are used throughout
stage to another freely, without this book to give you deeper
interruption. So, if you are trying a insight into how each exercise
new movement, it might be helpful should feel.

to think, as you begin, of a Ferris

wheel at a fairground —the wheel The powerhouse

turning slowly and deliberately. Or, In disciplines such as tai chi, it is

believed that the powerhouse is

Resist me the store of the chi, or life energy.

:
-C: partner. Stand up, holding a
With physical movements, the
towei in your right hand. Have your energy is generated from the
partner sit down at your feet and hold powerhouse, then carried to the
the other end of the towel v. tti botfi
relevant part of the body to give
hands. Pull your fist, with the towel,
toward your shoulder in a bicep cur
it power. This is equivalent to the
Let your partner create resistar core or center in Pilates.
that there is equal tension as you
move your arm up and down.
Graceful control
Think about a res stance scale from
one to ten. One is when your partner
When practicing Pilates, make
exerts no res stance .'.
Hi the towel. every movement as smooth and
Te n 5 when your partner pulls so
graceful as you can. To use a
hard that you can't move at all. Aim
\isualization, imagine that you are
stance eve! of five in both
directions. Breathe out as you curl the
a dancer performing a movement
arm up and breathe in as you uncurl on a stage in front of an audience
the muscle. Repe^ and you want to impress with your
change arms.
grace and poise.
Next, drop the towel but imagine

you are still hole re peat the Think, too, about even- part of
bicep Do you feel the resistance
curl. your body as you move. Does each
that you had when you were holding
part have an important role in the
the towei? T
execution of the movement, and
controlled action.
are both sides of your body
 Slower is harder steady, and even movements. You
will be able to feel the difference
Begin by doing five regular push-ups,

either with your legs fully

and the exercises will prove more
extended in

the full push-up position, or with your effective (you may have to use a
knees on the floor (the three-quarter lighter weight).
position). Do these first five at your
It is also vitally important to
normal pace.
ensure that you are using your full
Now do another five, but count two
slow counts down and two slow range of movement. Check that
counts up. Breathe in as you go down you are working equally hard, with
and out as you come up. Rest. Now the same intensity and resistance
repeat, but to a count of four in each

direction. Rest. Finally, try a last five

throughout. As much effort

push-ups, to a count of six on the way should be used to extend a muscle

down and another six on the way up, (eccentric movement) as to
without pausing at the top or at the
contract it (concentric movement).
bottom, making all five push-ups
By working in this way, you will
one long, continuous, and steady
movement. It was harder than you begin to develop strength and
thought, wasn't it? flexibility in equal measure, giving
At this latter point you are working
your muscles (and your body) a
at the same intensity that you should
long, lean look.
be working at while doing the Pilates

exercises. Pilates is all about quality

and range of movement, with the
contraction of the muscles (the

downward movement in this case)

and the flexion (the pushing up

movement) requiring equal effort.

working at the same level? If not

rebalance yourself so that each
part has an equal role.

Full range
This type of movement can be
applied to other forms of exercise
with much success: try using

resistance machines or free

weights in the gym with slow,

 Good posture is vital. Having bad

posture will prevent your body from

functioning efficiently, and it will

also undermine your balance and

coordination. The danger is that if you
develop a habit of having bad posture,

your body will accept it as normal and

will learn to suffer any associated

aches and pains.

An ideal posture will have all the Poor posture

joints in a neutral position so that Poor posture can lead to many
they are without stress. The joint adverse symptoms, which
will follow the natural alignment of include:
the bones. A neutral position will • Fatigue
reduce wear on the joints, promote • Neck and shoulder tension
balance, and keep the muscles • Headaches
around the joints in correct • Impaired balance and
alignment. This in turn allows the coordination
internal organs to feel comfortable • Muscular weakness
and function efficiently. It is • Poor circulation
important that you establish a • Tension and stress
neutral position before you start • Digestive problems
each exercise. • Aching and painful joints
Correcting poor posture The plumbline test
There are the three main types of Assess your posture in front of

problematic posture: sway-back a full-length mirror, wearing

(see stage 1), lordorsis (see stage 2), just your underwear. Stand in

and kyphosis (rounding of the profile, and turn your head to the

shoulders or hunching). It is also mirror.

possible to have a combination of Imagine a plumbline hanging

these postures. from your ear and look at the joints
Poor posture can be corrected, that the line runs through. With a
but it will take time and patience. healthy posture, the line should
As well as realignment exercises, run through the ear lobe, the
you will need to give your body center of the neck, the tip of the
time to adjust to a different shoulder, the center of the ribcage,

position. Some bad postures can slightly behind the hip joint, the
be corrected surprisingly quickly center of the knee joint, and just in

while others need more time to fix. front of the anklebone.

1 Sway-back posture,
often called the slouch
2 The lordotic posture

characterized by an
is
3 With an
gravity is
ideal posture,

evenly

position, is common increased curve in the distributed and all joints

among teenagers. lower part of the spine. are in their neutral position.
s*
 A neutral spine is used to describe

when your spine is in its most natural

position. This will not necessarily be the

position that feels most comfortable.

It is quite likely that your "normal"

posture has been created by poor

habits and you have become

accustomed to the way it feels.

Finding a position with a neutral one that has been created by bad
spine can be a real challenge. It is habits. Training in a non-neutral

essential, however, that you find position also increases your

your neutral position and sustain it chances of acquiring muscular

before undertaking any Pilates imbalances, injuries, and

moves. Once you have started the increasing tension because

exercises that follow, you will need your body is not adequately

to learn to hold the neutral position supported.

as your body is moving.

Pelvis and spine
Training out of neutral While it is important that all your

If your body loses the correct joints are in neutral during the

neutral position as you exercise moves, this section focuses on

the benefit to you is lost. In this the pelvis and spine. The position

scenario, you are simply making of the pelvis and the position of
your body stronger in your the lower spine always affect

preferred, non-neutral position, each other If your pelvis is rolled

 —

forward, for example, the curve spine curve. Start by lying on the

in your lower spine will be floor in a relaxed position with

exaggerated, and will not form your knees bent and your feet flat

a neutral position. on the floor. Softly tilt the pelvis

forward so that the space under

Finding neutral your lower back increases. Be
You should always practice finding careful not to push this position

neutral either by lying down or by too far because it may cause

standing —the principle is the discomfort in your lower spine.
same — before starting any See how each part of your body
exercises. Most people find that particularly your legs, chest, and
lying down is the easier way to arms —feels in this position. Then
start because the floor provides relax back out of the position.

some support. Follow the stages

described below to find neutral. Stage two

The second picture shows the
Stage one spine out of neutral with no lower
This stage shows the spine out of spine curve. In the same lying

neutral with an increased lower position, softly tilt your pelvis back
 —

and visualize imprinting your position —there should be no

lower spine into the mat. Don't tension in the legs, chest, or back.
push this position too far, and stop
if it feels uncomfortable. Notice Stage four
how each part of your body The fourth stage shows the clock
particularly your legs, abdominal technique, another way to help
muscles, back, and waist—feels in find neutral.

this position. Then relax back out Place your hands on your lower

of the position. abdominal muscles with your little

fingers pointing down toward your

Stage three pubic bone. Imagine that your
The third picture shows the spine hands are a clockface (with the

in neutral. To find this position, fingers pointing to 12 o'clock and

shift your body between stages one your thumbs pointing to 6 o'clock).

and two, and find a position Tilt the pelvis forward and

halfway between the two points. backward, so that 12 o'clock is

This should leave a small space higher, then 6 o'clock is higher.

under your lower back. Notice how Neutral is the position where 12

each part of your body feels in this o'clock and 6 o'clock are level.
 You have your own natural geometry.
Pilates can help you move with more

precision and discover for yourself the

dimensions of natural grace.

All Pilates movements are exact stretched out to his fullest extent.

and involve precise actions and These lines of geometry are a

precise breathing. When you think useful visualization of the space

of precision and movement, you around us. Or, imagine the arm of
might think of synchronized a ballet dancer arching like the tip

swimmers or the exacting of a compass; we are all capable of

choreography that dancers can making similar pin points in space.

achieve. Joseph Pilates trained as You are usually unaware of the

both a boxer and an acrobatic space you occupy and how your
circus performer, which gave him movements take place within it.

an appreciation of precision skills Because Pilates demands that you

as well as an acute awareness of move and breathe correctly, you
space and time. will become more aware, through
Perfect reach concentration and the use of

Bring to mind the image of the precision, of how your personal

spread-eagled figure drawn by space is created. It is through

Leonardo da precision that you can attain

Vinci. The artist drew
a circle around the figure as he graceful movement.
 The Pilates technique is an excellent

way of educating yourself and

understanding, through movement,

how your body works, in part and

as a whole. Harmony comes from
the integration of isolated parts.

"Each muscle may cooperatively and loyally aid

in the uniform development of all our

muscles." Joseph Pilates

For many years exercise teachers is altogether at odds with the logic
have talked about isolating of the Pilates method.
different muscles. Yet it is only
theoretically possible to see them Muscle balance
in isolation; in practice, your So, when we talk about isolation in

muscles work together in groups. Pilates we are simply making sure

Often, in regular exercise classes that you identify all your muscles
focus has been on "spot reducing" for yourself, especially the weaker
certain areas to achieve a desired ones. Pilates exercises ensure you
look. But in doing this you develop develop the neglected areas of
one muscle at the expense of the body that work alongside
another. Consequently the whole opposing, stronger muscles. For
balance of the body is thrown out example, if you are a golfer, you
of kilter. This "lopsided" approach know that when you play, you only
 stronger you will remain
Touch and visualize
proportionally imbalanced.
Sit down on a chair with a dumbbell, bag
Try the 'Touch and visualize"
of sugar, or bottle of water to use as a

weight. Sitting upright, hold the weight exercise (see box) to better
above your head in the right hand, with understand how your muscles
your right arm stretched straight toward
work. Learn to identify the location
the ceiling. Bring the left hand up to
of, say, your tricep without actually
touch the back of your upper right arm

with the tips of your fingers, keeping having to touch it. Visualization
your right elbow close to your head. techniques help you connect
Lower the weight slightly behind your
mentally with the muscle. Over
head and lift it back again to the ceiling.
time you will be able to feel and
With the fingers of your left hand feel

the tricep muscle at the back of the arm identify various muscles working
contracting and extending. Repeat 10-20 in combination as you perform the
times. Now shift the weight to the other
movements.
hand and repeat.
Finally, repeat the movement without
the weight and without touching the

triceps. From what you have just

experienced, try and visualize the

muscle working.

swing in one direction. Over a

period of time your body then

becomes over-trained in this

direction. Although not all of us

play golf, we all harbor muscle

imbalances to some degree. It is

not uncommon to discover these

over- or under-trained areas

through Pilates.

Weak links

Try to be aware of any imbalance

in muscle strength or flexibility as

you perform the movements. Your

goal here is to work toward
strengthening the weaker of the
two sets of muscles so that balance
is regained. Otherwise, as you get
workout
J
 The warm-up stretches are designed
to mobilize, lengthen, and stretch

the muscles in preparation for more

demanding movements. Use them to

familiarize yourself with how your body

feels as it moves and to focus on your
breathing and posture before moving

on to the main exercises.

wall stretch
with your
I CAUTION 1 Stand left

side to the wall. Place

Don 't lock your elbows,
your left hand on the
and make sure that the
wall, then take a small
surface you are leaning

against is strong. step forward with both

feet. Maintain a neutral

spine, but with your feet
reps 5 breaths close together. As you
each side
breathe out, lean slightly
visual cue hand glued
forward. Hold the stretch
to wall
for one breath, then
emphasis top of chest
release the stretch.

Repeat 5 times.
standing chest stretch

This exercise is aimed

at stretching the major
muscles of the chest called
the pectorals. Stand tall

in a neutral position and

think about lengthening

up and through the chest

and the ribcage.

reps 5-10 breaths

visual cue on parade

emphasis stretch

1 Stand tall in

position with your

a neutral
2 As you breathe
out, try to draw the
feet hip-width apart. elbows closer together.
Place your palms on your As you do this, open the
lower back with your chest, stand tall, and keep
hands comfortably close your eyes looking forward

to each other. Concentrate and slightly lifted as if

on maintaining a neutral looking over the horizon.

position and not forcing

the lower back out of

neutral.
round back (the cat)

This movement will release

your back.

| CAUTION
Begin with small
movements and gradually
allow them to build in

Do not force the

size.

movement and always

keep your abs tucked in.

IPut your hands on your thighs and

lengthen your spine by stretching

your head and neck diagonally upward.

Your tail bone should curl away from
you. Pull in your abs and let your
shoulder blades slide down your back.

2 Breathe out and gently round your

back. Imagine a string attached

to your waistband, pulling you up and

backward. Repeat the warm-up without
stopping; keep working in a single

continuous movement. Breathe in as

you return to the starting position and

be sure to avoid hollowing your back
in the opposite direction.
swinging

This movement will warm IWith your feet apart

up your spine and back and knees relaxed,
muscles. Be gentle with
stretch your arms straight
yourself and do not force
up to the ceiling. Pull in
the body. Move slowly and
with control, as if you were your abs.
moving through water.

reps 20 times

visual cue low bow

emphasis mobility

2 Breathe out and

forward past your head. As they

let your arms fall
a
swing, allow your knees to bend and

your back to curve. Relax your head

and shoulders and pay attention to
your spine as it gently relaxes, curling

over. Keep your abs tight and the

movement gentle.

3 After reaching the curled position,

breathe in and roll slowly back up

to the standing position. Each time you

repeat the movement, try to stretch a

little farther toward the ceiling. Imagine

a string is attached to the top of your

head, pulling your entire body upward.

standing spine twist
Standing the neutral position, place the hands
Concentrate on lengthening
and maintaining the third
1 together
tall in

in a praying gesture. Softly draw the

notch on the belt (see page shoulder blades back and then down into a soft "V."
29). As you rotate, focus
The thumbs should be placed on the sternum. Keep
on keeping your hips
facing forward with both the thumbs there throughout the exercise so that the

feet planted on the ground, movement involves more than the arms. Take a breath
rather than allowing the
in to prepare yourself.
hips to rotate with you.

reps 5-10 times

2 As you breathe out, slowly rotate to the
keeping the thumbs on the sternum and the nose
right,

each side
in line with the thumbs. Focus on moving from the area
visual cue corkscrew
between the shoulder blades. The whole center column
emphasis spine mobility
should rotate as a single unit; don't let the head or arms

rotate on their own. As you breathe in, rotate back to

the center. On the next outbreath, rotate to the left,

then back to the center as you breathe in. When

rotating, allow your breathing rate to control the
speed of the movement. Try to lengthen your spine a
little farther each time you rotate back to the center.
spine swing;

Try not to overrotate the

movement from the hips;

instead, maintain the

length in your lower spine.

Keep the shoulders drawn

down into the soft "V"
and the belt muscle on the
third notch (see page 29).

reps 5-10 times

each side

visual cue trailing hands

emphasis spine mobility

1 Standin
tall with the spine

the neutral position and

the feet slightly farther apart

than the hips. Breathe in to

prepare yourself.

2 As you breathe
slowly rotate to the right,
out,

allowing the left heel to lift

slightly. Keep the arms relaxed

beside you and your knees

soft and relaxed. Allow your

head to turn to look over
your shoulder.

3 Breathe in and rotate to

the other side, keeping

the movement continuously

flowing with no breaks in the

middle. The arms are relaxed

and the heels lift naturally as

you rotate.
balance 1

Stand the
As you breathe
lift the leg. If
out, slowly

you would
1 tall in

neutral position and

like to challenge yourself, keep your eyes focused
keep the leg lifted for 2-5
on a point in front of you
breaths before lowering it.

as if you are looking

toward the horizon.
5 times each Keep your hips as still as
side
possible and lengthen out
tightrope
your right toe in front of
balance
you, keeping the toe in

contact with the floor.

The hips should be still,

shoulder blades drawn

down into a soft "V," and

the arms relaxed beside

you. The belt muscle

should be on the third

notch (see page 29).

2 As you breathe out, slowly lift

the floor with the knee bent and the foot relaxed.
the right foot off

Concentrate on keeping the left knee slightly bent, the

hips still, and the weight even in the left foot. Imagine
three points on the sole of your left foot: one under the
big toe, one under the little toe, and one under the heel.

Aim to keep an even pressure across all three points.

balance 2

Keep the weight evenly

distributed across the left

foot in the same way as

the previous balance

exercise. Be sure that the
supporting knee remains
soft.

reps 5 times each

side

visual cue tightrope

emphasis balance

Starting from the neutral position, breathe out and

1 lengthen the right leg and right arm. Don't lift the

leg too high and lean slightly forward to allow the spine

to remain lengthened and neutral. Keep the eyes looking

down so that the neck stays in a neutral position.

2 Keep lengthening
through the
movement until you
reach a position where

you feel you can maintain

the balance and a neutral

spine. Think about

lengthening along the

whole of the spine, from

the head to the tailbone.

As you breathe in, with

control, reverse the

movement to finish in a

tall, standing position.

chest stretch
Stand with your
This movement warms up
the chest musdes. Do not
1 tall

feet apart, knees soft.

reach the same point each and your arms stretched
time but try and spread
out with palms up in
your aims farther. VisuaJize

that you are creating space

front of you. Breathe in.

in the joints.

2B ea:-e r
:_: ?rc

stretch your arms up

*'
and to the s

your spine long by pulling

that invisible string
rJes Keep
" :

%*
/
attached to the top of
. :_.- -eiz '.: ,\='c :-e

ceiling. As you open your

arms check that you are

contracting your abs. Do

not let your back arch.
Keep the movement slow
and the speed constant,
returning to the start

position.
one-arm circles

This movement opens up

the shoulder joints.
1 Stand
up from
tall with your feet apart, knees soft. Reach

the top of your head to the ceiling to check

that your back is correctly aligned. Keeping your right

I CAUTION
arm by your side, pressed lightly against the leg, breathe
Do not lock your elbows

and always work within in and lift your left arm in front of you and slightly to

your limits. If you find the side.

that you are able to make
bigger circles on one side
than the other, work on
the weaker side in order
2 Keeping the ribcage
the arm as you breathe out.
still, start to

If
draw a circle

the ribcage moves,

with

to achieve balance in you are swinging too far — move the arm farther away
the body.
from the body to the side and draw a smaller circle.

Imagine that you are drawing on the wall to the side

reps 10 times each of you with your fingertips.
side

visual cue drawing

circles 3 Complete the circle,

slow, consistent speed. Imagine a

trying at all times to keep a

wheel turning,
emphasis mobility
with continuous motion and no sudden jolts. When
you have completed 10 circles on one arm, change
arms and repeat.
double-arm circles

Stand with your

1 tall

feet apart, knees

soft. Start with your arms

slightly in front of you.

Keep your abs pulled in

and check that your back

is in alignment.

2 Breathe out slowly and circle

back. Try to keep your hands together as

both arms

you reach to the ceiling. Make sure that your

back does not arch by keeping your abs pulled

in as tightly as possible. Keep the speed of your
movement constant and try to increase the size
of the circle. When you reach 10, repeat in the
opposite direction.
toy soldier

Stand with your feet apart and knees

reps 10 times 1 Breathe
tall

in. Reach your left arm to the

soft.

ceiling and
visual cue air paddle
your right arm to the ground.
emphasis mobility

2 Breath out as you bring the

down, swapping to lift

lifted arm forward and
the lower arm up to the

ceiling. Keep your torso still and stretch the top of your

head to the ceiling. Keep the speed slow and the action
smooth. Repeat 10 times.
foot stretch

Stand facing close to

It's best if you do
move with your shoes and
this
1 a wall. Bend your left

socks off.
knee and step back with

I CAUTION the right foot. Tuck the

Make sure that the surface right toes under as you

you are leaning against is breathe out, then press
strong.
into the wall lightly and
bend the right knee a

reps 5-10 breaths little farther. Push down

each side on the top of the foot to
visual cue pushing a car stretch this area. After 5

emphasis shin stretch to 10 breaths, switch legs.

runner stretch

To increase the stretch, IFrom a kneeling position, lunge forward with your

move the front leg a little left leg until your knee and foot are —you
in line

farther forward, then lean

should feel the stretch in the inner thigh of your right
farther into the movement.
leg. If you don't feel it, slide the left leg farther back

I CAUTION until you do. Place your hands on either side of the left

Practice this move in front foot with the left toes pointing forward.
of a mirror to ensure that
the knee and foot stay in
line. If your weight pushes
forward over the front knee,
this can cause discomfort
in the knee joint

5-10 breaths
each side

straddling

stretch
runner stretch

2 As you breathe out,

lengthen the upper body

so that you lengthen the spine

into a neutral position. Place

the hands on the left leg, just

above the knee joint.

3 In order to advance the

stretch, float the right

knee off the floor on your

next outbreath and place

your hands next to your left

foot to stabilize you. Check

that the front knee and ankle

are in line.

4 On your next outbreath,

lengthen the upper body

so that you extend the spine

into a tall, neutral position,

and place the hands on the

front leg, just above the knee
joint. Hold the stretch for
15-30 seconds; try to increase

this time as you become

familiar with the movement.
Switch legs and repeat.
hamstring stretch with dynaband

You can use a towel if you

don't have a dynaband.

I CAUTION

Don 't lock the knees and

don't force the stretch.

ILie on your back, knees bent and feet flat.

Bring your left foot up toward you and wrap the

reps 5-10 breaths
dynaband under it. Take a firm hold of the band with
each side
both hands, and as you breathe out, lengthen your left
visual cue glass
leg toward the ceiling. Keeping your leg straight and
balanced
on foot your elbows tucked in, pull gently on the band to

emphasis back of thigh draw your leg closer to your chest. Concentrate on
maintaining a neutral spine as you do this.

2 To challenge yourself
further, as you
breathe out lengthen

your right leg along the

floor, flexing your foot.
Again, concentrate on

maintaining a neutral

spine.
 —

quad stretch

Pull the leg gently back

don't force the knee.

I CAUTION

If you feel any pain in your

knee, stop at once.

reps 5-10 breaths

each side

ILie in a line on your

visual cue hopscotch
side, maintaining a
emphasis front of thigh
neutral spine.

2 Reach out with your

left hand to take hold
of your left foot, keeping
your hips and knees
stacked on top of each

other. Gently push your

foot into your hand. Add
a little resistance to this

move by using your hand

to draw your foot closer

to your butt. You should

feel the stretch in the

front of your thigh as

you do this.
seated spine stretch

Think of the movement

as a single, long, slow

sequence. Be careful not

J
to strain your back, and try

to keep all your joints in

neutral alignment.

reps 5-10 times

each side

visual cue leaning over

ball

emphasis mobility

/k Sit tall in a neutral

P* 1 position with your

feet hip-width apart

and your knees relaxed.

Raise your arms so

that they are pointing

^^^^f straight above your
head. Breathe in. As you
breathe out, draw in the

lower abdominals toward

the spine.

2 Slowly bend forward, rolling the spine

do so. Lead with your head, let

down as

the chin drop to the

you

chest, then allow the shoulders to roll over and the

weight of the arms to carry you down as far as possible
without losing control. Relax and gently bend the knees
as you curl down to the floor. Pay attention to your hips;

if you feel that they are pushing out behind you, bend
your knees more, and don't go as low. You should feel
as if you are folding into yourself.
chest stretch with ball

If you don't have a ball,

you can use a chair

instead.

I CAUTION

Don't lock your elbows-

J*!a
keep them soft. Never
force a stretch.

reps 5-10 breaths

visual cue bowing on

knees

emphasis stretch
Kneel front of the Place your hands onto the
1 ball,
in ball.

shoulder-width apart. Try not to have the ball

too far away, otherwise it will feel unstable. As you

breathe out, keep your hands on the ball, and sit your

butt back toward your heels. Your butt doesn't need to

touch your heels — just sit back far enough to feel a

stretch through your chest muscles.

2 To stretch the upper part of your chest, kneel

alongside the ball. Take your left hand out slightly

wider than your shoulder, and put the right hand onto
the ball. Breathing out, gently drop the right shoulder

toward the floor. As you do this, try not to rotate from

the hips, just the right shoulder.

hip rolls

The movement should be

continuous, but pause
briefly in the center before

rotating in the opposite

direction. Allow the rate

of your breathing to

control the speed of the

movement.

Begin by lying on your back with your knees bent,

reps 5-10 times 1 your feet fiat, and your arms open in a crucifix
each side

visual cue child rolling position. Draw your shoulders back and down, and
emphasis strength and rotate your head to the left, in a position where there is

mobility no tension in the neck. Keep your legs bent and your

knees together as you breathe out, and slowly allow the

knees to roll to the right side. You don't have to touch
the floor with your knees, but rather rotate to a position

where the knees can stay together and where there is no

tension or pinching in the lower spine. As you breathe

in, bring the head and legs back to the center position.

On the next outbreath, rotate the head and legs in the

opposite direction.
hip rolls

2 This variation is the same as stage 1, but with both

arms crossing the chest so that the hands are

touching opposite shoulders. Maintain this position as

you rotate your legs and head in opposite directions.

3 Once you have mastered

this more challenging
the first two positions, try

version. Lift your feet off the

floor, keeping the feet and knees together, and rotate

your legs to one side as you turn your head to the other.
the saw
This movement works on
the mobility and stretch of
your upper back.

I CAUTION

Do not force the stretch.

your legs
Take it to the point of ISit with
tension and relax to allow hip-width apart and

the final push. Do not your feet flexed. Lift your

struggle to complete the
arms on either side of
move. If touching your
you. They should not
toes proves difficult, build

up to it slowly. be open too wide, just

enough so that you can
see them as you look
reps 10 times
forward. Lift your head
visual cue plane
up as though you are in a
propellor
movie theater and trying
emphasis mobility
to see over someone tall.
the saw
2 Breathe out and turn

your body to the left

side. Keep your arms in

line with your shoulders

as you turn. Do not let

them cross the body. Turn

equally to the back and

side, keeping your hips

facing firmly to the front.

3 Continue to breathe
out as you stretch

your right hand to your

left foot to the point of

tension. Imagine you

have a large beach ball

over your knee and that

you are stretching over it.

Keep your head down as

you stretch. Breathe in

as you come back to

the center and repeat

in the opposite direction

on the other side.

 These exercises are at the core of

the Pilates technique. Each balances

stretching with strengthening; many

offer an "as you get stronger" variation.

It's fine to challenge yourself but don't

exceed your comfortable range of

movement.

the hundred
As you move your legs,

brace your center to keep

firm support. Keep both
hips level as you lift

your leg.

I CAUTION
Remain focused on keeping
your body in the neutral

position. Check that the

size of the arch in your
lower back has not
increased or decreased as
you lift and lower your leg.

ILie on your back with your knees bent and your feet
reps 10 times each
side flat on the floor, comfortably close to your butt. Find

visual cue steep slope the neutral position and, with your arms by your side,

emphasis abdominal draw the shoulders back and down. Imagine that there
strength is an orange between your chin and chest, and try to

lengthen through the back of the neck.

the hundred

2 As you breathe
the left leg to
out,

form a
lift

right

angle, checking that the knee

comes directly above the hip

and that the foot is in line with

the knee. Hold this position

for five breaths, keeping your

hips braced. On the fifth

outbreath, lower the leg to

the start position. On the next

outbreath, lift the other leg

and repeat the movement.

as you get stronger

2 To challenge yourself
your leg off the floor while
further, lift

at the

same time lengthening it. Because the

weight of the leg has been increased,

you will need to focus on maintaining
your neutral position. If you lose the

position, lower the level.

3 Once you master

try the hundred with both legs
the above level,

lifted. Lift one leg as in stage 2 above,

and imprint your lower spine into the

mat. Lift the second leg, and allow the

spine to return to neutral. Hold for

five breaths, focusing on not letting

the ab muscles dome or the lower

spine come out of neutral. On the last

breath, lower one leg at a time, and

return to the starting position.
swimming
Imagine you have a piece
of paper passing under
1 forward anddown, your
Lying face

slide
stretch the top of

shoulders
your head
down your back.
your abs. Try not to touch Stretch your legs behind you, keeping them hip-width
it with your stomach. Find
apart, and contract your abs to lift your navel off the
how high you can move
without letting your abs floor. This is the position you must try to maintain

touch the mat throughout the movement. Isolate the upper body by
keeping both legs down. Breathe out as you lift your
I CAUTION
head and right arm up and away from the floor. Breathe

in as you lower your arm and then change to the left.

Your goal is to keep your navel off the mat.

-:- re-

10 times
2 Isolate the

your arms
lower body by putting your head on

in front of you. Slide your shoulders

diagonal down your back. Breathe out as you lift the right leg
switch away from you. Tighten the stomach and lift off the

strength floor. Lower the right leg and change to the left.

D
as you get stronger

1 Lying face down,

stretch the top of

2 Breathe out as you

lift your left leg and

3 Breathing in,

the limbs to change

lower

your head forward and right arm up and away to the other side. Your

slide your shoulders from you. Lift your little finger and little

down your back. limbs as high as you toe should be on the

Stretch your legs can without touching same diagonal line

behind you, keeping the mat with your in space. Keep the

them hip-width apart, navel. Feel your muscles movement slow and
and contract your abs lengthening along the controlled. The speed

to lift your navel off floor before you lift. of the movement
the floor. Do not struggle to lift should stay the same

too high because the on both the lifting and

lengthening is more the lowering of your

important. limbs.
push-up
Stand the
Focus on this as a
long, continuous single
1 tall in

neutral position with

movement. feet hip-width apart and

I CAUTION shoulders drawn back

Soften or bend the knees and down. Imagine your

if necessary: if your eyes are looking over
hamstrings or lower spine
the horizon, and take a
are tight, soften these areas
breath in to prepare for
more before you start
the movement.

5-10 times

snail on wall

strength

2 As you breathe
out, begin to roll

your head and spine

downward, starting from
the neck. Imagine each

vertebra is in a chain that

is moving link by link.

Allow the weight of

your arms to carry you
forward.
push-up

3 As you reach toward

the floor, breathe in

and bend your knees to

enable your hands to

touch the floor. As you

breathe out, walk your 4 Slowly lower your knees onto the mat without

hands along the floor causing any impact to your knee joints. Now walk
until they are directly your hands forward two paces. Realign the shoulders
below the shoulders with over the hands to create a slope from the hips to the

your back level; keep knees. Keep this alignment as you do the push-up. Work
your butt in line with back slowly through the positions until you come back
your shoulders. to the standing position.

as you get stronger

4 Follow stages 1 to 3. Your hands

should be directly under the shoulders,

your shoulders drawn back and down

away from the ears, your neck relaxed,

and your eyes looking toward the floor.

5 Keeping the neutral alignment,

breathe in and lower your body. Draw
the shoulders back and down, trying to

keep the back in neutral and your butt in

line with your shoulders. Go as low as you

can without losing the correct body

alignment. Work back slowly through the

positions until you are back to standing.

rolling back
Be patient and gentle with
you from your center, imagining a taut
your spine until

feel that rolling becomes

1 Sitting tall, lift

string connecting the crown of your head to the

natural and you can return
ceiling. Bend your legs and place your feet together, flat
to the seated position

with ease. on the floor. Use your hands as supports with palms
down, close behind you. Pull in your stomach muscles

reps 10 times

visual cue hedgehog

emphasis mobility

2 Breathe

your
in

pelvis
as you
and gently
tilt

roll back. Use your arms

to support your weight as

much as needed while,

on the out-breath, you
roll up again. Be sure to
keep your abs contracted.
as you get stronger
Place your hands on
1 your shins and pull in

your stomach muscles.

2 Taking a slow breath

in, curl your pelvis

and start the roll, with

your chin near your chest

and spine curled.

3 Gently roll

as far as your
back only

shoulders. As you roll

back up, with abs still

contracted, begin to

breathe out slowly.

Complete the breath as

you return to the seated
position and lengthen
your spine to the ceiling.

Aim to make the roll as

smooth as possible.
 roll-up

Imagine that your spine

is a chain or a system of

links: each area of the

spine should work
independently as you work
through the movement to
create a smooth, chain-like

movement.

I CAUTION

Keep your feet on the floor,

and avoid spurts of speed

as you roll up: the move
should be smooth and
continuous.

/k Lie on your back with

2 As you breathe out,

m reps

visual cue
5-10 times

the morning
1 your legs straight

your arms stretched over

and begin to peel your

head and shoulders off

sun rising
D your head. Draw your the floor, and slowly lift

o emphasis abdominal
shoulder blades back your arms toward the
strength
CrT

o and down. ceiling as you come up.

roll-up

3 Continue to roll

off the floor vertebra

forward slowly, peeling your spine

by vertebra. Roll through the

pelvis until you reach a sitting position.

4 Breathe in as you lengthen out over your

stretching your arms toward your toes as
legs,

far as you

feel comfortable. As you breathe out, reverse the move

and slowly lower your body back onto the mat: begin
by rolling through the pelvis, then roll down vertebra

by vertebra.
swan dive

lower ILie on your front and open your arms out on the
As you breathe in,

your body back down floor, aligning your elbows with your shoulders.
to the floor. Allow the Make half a rectangle shape with your arms and draw
speed of your breath to
your shoulders back and down. Keep your eyes looking
control the speed of the

movement, which should down and your neck in line with your spine. Breathe in

be continuous. to prepare, and as you breathe out, float your chest

away from the floor. The move should be small, so try

not to focus on lifting the whole chest. Your elbows

reps 5-10 times
and hands should stay in contact with the floor: use
visual cue lying on thin
them to push gently into the floor as you lift, but focus
ice

on lifting with the muscles in your back rather than

emphasis spine mobility
those in your arms.

modification with ball

Kneel in front of a large ball, and curve your body over it. Place your hands

behind your head with your elbows out wide and create a "tabletop" with

your back and neck, not letting your head drop over the ball. As you breathe
out, lengthen and lift

your chest away from

the ball, not allowing

the ball to move

underneath you.
Remember that the

movement should be
small and controlled.
as you get stronger
Try to relax your
Starting from the
glute muscles

(butt). If you clench

1 lying position,
them, they will help
place your arms by
to stabilize you as
you lift. The focus your sides with the
should come from palms touching your
your abdominals sides. Draw your
and back instead.
shoulder blades back

and down.

2 Breathing out slowly, float your chest

in, lower it again. Lift

away from
with the muscles of the back
the

in
floor. As you breathe
the thoracic area. As

you lift, lengthen the muscles in the lower part of the spine. If the muscles in

the lower back are tightening or pinching, then relax down and rest, or return

to the variation using your arms (see page 74).

hip circles

Aim to keep the spine in

neutral while doing this

movement. Also try to

keep the distance equal

between the knees and
chest as you rotate
from side to side. The
movement should be
smooth and continuous.

reps 5-10 times

each side

visual cue wheel

emphasis strength

IRest on your elbows, lifting your chest to the

ceiling, and try to maintain a neutral spine. Bend

your knees as you breathe in, and breathe out as you

lengthen your legs.

2 Swing your legs

position at the top of the

around to the left side,

movement. Repeat
holding your

to the

right side.
as you get stronger

ISit tall in a balanced

position with your

feet comfortably close

to your butt. Your hands

should be out to the

sides in a balancing

position, and your feet

and hands should only
lightly touch the floor.

2 As you breathe out,

lift your legs straight
up in front of you, then

swing your hips to the

right; as you breathe
in, swing back to the
center. On the next

outbreath, swing to the

left, and continue from

side to side.
one-leg circles

The main movement is the ILie on your back, with knees bent and feet flat

circling of the knee, but try on the floor comfortably close to your butt. Find
also to focus on the top of neutral, and with your arms by your side, draw the
the thigh circling within
shoulders back and down. Imagine an orange between
the hip joint as if it were
drawing a smooth circle your chin and chest, and lengthen through the back
inside the joint. Don't let of the neck.
the weight of the leg drop
heavily into the hip joint,

and try to keep the hips

level and in the neutral

position.

5-10 circies

each way,

2 As you breathe out,

directly
lift the

above the hip and the foot should be

left leg to form a right angle: the

in line
knee should be
with the knee. Keeping the

left knee bent, draw a small circle on the ceiling with the knee, ensuring that it remains

directly above the hips. As the knee comes in toward the center of the body, breathe
in; as the knee travels away from the body, breathe out. Perform five circles in each
direction, trying to increase the size of the circle slightly with each motion. Once you
have drawn five circles in each direction, breathe out and slowly lower the leg to the
starting position. Repeat with the other leg.
as you get stronger
This advanced
movement opens
up the hip joint,

increasing mobility.

I CAUTION

If your hips move,

you are taking the
rotation too wide.

You may find that

each side has a
different range of

mobility. Limit your

movement to the

range allowed by
the least flexible hip
ILie relaxed and flat on the mat with your arms
and keep the leg
at your sides and palms down. Pull in your abs.
motion smooth.
This will eventually Pointing your toes, stretch the left leg to the ceiling

restore balance to as far as possible without straining. Maintain a neutral

both hips.
spine (page 37). Rotate the left leg clockwise, using

the hip joint as the center of the clock face. Breathe

in from 12 to 6 o'clock and breathe out from 6 to 12

o'clock.

2 Repeat counterclockwise, breathing in from 6 to 12

o'clock and breathing out from 12 to 6 o'clock.

Switch to your right leg and repeat.

side lifts

Lying on your right side, lengthen your legs,

Progress through these
moves over a period of
1 keeping your heels in line with your hips (if your
sessions. Doing them all in
feet are behind your hipline, you may feel lower back
one session will exhaust
discomfort). Stack your shoulders, hips, knees, and feet
the areas of your body

being worked. on top of each other. Relax your head onto your
lengthened right arm, and draw your right waistline
I CAUTION
away from the floor. Place your left hand on the floor
Allow your body to lift

itself to a position where it

just in front of you, and draw your shoulders back and
is challenged, but is not down. As you breathe out, lift the top leg. Then, as you
straining.
breathe in, lower the leg within an inch of the bottom

leg, before raising it again on the next outbreath. To

reps 5-10 times advance these moves, try to lift both legs on the
each side outbreath and lower them on the inbreath. Keep the
visual cue rocking legs a few inches off the floor until you have completed
emphasis leg and butt the sequence. Then lower the legs to the floor.
strength

2 As a further challenge, take the front hand

floor and stretch your arm along your side.
off the

^L^ f
^ ^

a
as you get stronger

IOnce you have mastered the basic moves, try

lifting the upper body on the outbreath at the

same time as lifting the lower body. For extra stability,

place the top hand in front of you.

2 Now try to lift your upper body and lower body,

lengthening the top arm over your head on the

outbreath. As you breathe in, lower the head back to

the bottom arm, the top arm back to your side, and

the legs about an inch off the floor.

shoulder bridge

This movement is for

opening and mobilizing

the whole spine.

j
CAUTION
Do not force this

movement. Be very
gentle with your spine. ILie on your back with your arms by your side. Keep
If you know you have your arms beside you on the floor throughout this
tightness in a certain
exercise. You may use them to help you stabilize, but
area, then slow down
as you pass through it.
avoid gripping the surface of the floor with them. Think

Concentrate on gently of the top of your head pulling you to one end of the
coaxing your muscles into room and your tailbone stretching to the other. Breathe
becoming flexible.
in to prepare, keeping your center strong.

2 Breathe out and start rolling up toward the ceiling,

leading with your tailbone, letting your vertebrae lift

one by one from the mat. Lift your hips up, taking them
to the height where your body forms a slope, no higher.
shoulder bridge

3 At the top of the movement stretch your arms

behind you and breathe in. As you breathe out start

rolling down back to the mat as if laying a string of

pearls on a piece of velvet. Visualize each vertebra as

it touches the mat.

as you get stronger

3 An advanced option is

movement. Keeping your arms by your

to add the leg and balance
sides, slowly

peel the spine up to the shoulder bridge position. Brace

your hips, and on your next outbreath, unfold your right

leg and lengthen it to the ceiling. Breathe in as you

lower the leg to restabilize and breathe out to lower the

spine back down to the floor. Repeat with the left leg.
the seal

This rolling exercise is

more advanced than the

rolling back movement
(page 74) but also creates
mobility and flexibility in

the spine.

I CAUTION
If you find this movement ITake a balanced

too difficult, return to the position holding your

basic rolling back exercise
legs lightly. Lift the top of
in which you may use your
your head to the ceiling
arms to support yourself.
and contract your abs.

2 Breathe

roll
in as

back onto your

you

shoulders. Stay in a tight

ball. As you roll, imagine

that you are imprinting

your spine into the mat.

the seal

3 Breathe out as you

and return the roll

come back up
to the seated
4 At the balanced position, lift

top of your head to the ceiling and

the

position. Use the muscles at your center gently pull your legs apart then push

to power yourself back into the balanced them back together in three beats. Check

position. that your spine is as straight as possible.

5 This beating of

the feet adds to the

balance period and also

increases the strengthen-

ing element of the

movement. Focus on
your center and imagine
it is initiating the pull.

The strength for the

balance position should

also come from your

center.
 "

glossary
Abdominal muscles (abs): the Elongation: lengthening of the
muscles layered across the midriff muscle. Leaner muscles develop
that lie across each other at various from stretching the muscle rather
angles. There are four types: the than bulking it up.
rectus abdominals, internal obliques,
external obliques, and transversus Hidden stress: when muscle groups
abdominals. compensate for an injury or
difficulty by using larger muscles
Aerobic exercise: any sustained to protect weaker ones.
activity thatworks the heart and
lungs, increasing the amount of Hyperextension: extending further
oxygen in the blood. than 180 degrees. Hyperextension
occurs when the muscles tense
Alignment: arrangement in a up and the elbows or knees lock,
straight line. resulting in a reverse bending.

Cardiovascular: relating to the Imprinting: gently pushing each

heart or the blood vessels. vertebra into the mat, as though
it were leaving an indentation.
Centering movements: the Pilates
exercises that work the center of the Lumbar curve: the bend of the
body, abdominals, and back. spine at the small of the back.

Core exercises: the Pilates Neutral spine: the spine in its most

movements that concentrate on natural position, which might not

strengthening the abdominal and necessarily feel comfortable or
back muscles. "normal.

Crunching: sit-ups where the Overloading: point where the effort

abdominals are not engaged so required by a muscle to withstand
much as squeezed together, an applied weight is too great.
shortening the space between The tissue may tear or rupture as
the hips and ribcage. a result.

C-shape: the shape of the spine Powerhouse: the name that Joseph
when the body is slumped over Pilates gave to the abdominal area,
and bent due to bad posture. found between our ribcage and hips.
Pilates exercises work this area in Tendon: elastic linking tissue that

order to create a stronger, more connects bone to muscle.

balanced lower back.
Tripod position: where the feet

Prone: lying facedown. support the body weight by

distributing it evenly over three
Resistance: an opposing force that points: the ball of the foot, the
pulls in the direction opposite to middle of the heel, and the outside
the one created by your muscle. edge of the foot, near the little toe.

Rolling: exercises where the spine Vertebra: one of the bony segments
rolls over the mat, one vertebra at that make up the spinal column.
a time.
Visualization: use of mental
Soft knees: holding the knees imagery to aid the accomplishment
relaxed and slightly bent, rather of physical tasks — an important
than locked. element of the Pilates technique
that helps the mind more effectively

Supine: lying down on the back. control the body.

 index
Names of individual pain 17 control 31
movements are roll-up 76-77 core, the 24, 26
indicated in bold type rolling back 74-75 cross-training 12
round back (the cat)

A 48 D
abdominal breathing, saw, the 66-67 double-arm circles
24 seal, the 88-89 56
abdominal muscles seated spine stretch
balance 1 52 62 E
balance 2 53 shoulder bridge equipment 10
breathing 24 86-87
centering 26-29 spine swing 51 F
hip circles 80-81 standing spine twist foot stretch 58
hundred, the 68-69 50
one-leg circles swan dive 78-79 G
X 82-83 swinging 49 goals, setting 14-15
Q roll-up 76-77 balance 1 52
Z
seal, the 88-89 balance 2 53 H
shoulder bridge balancing the body 7, hamstring stretch
86-87 9, 16, 42-13 with dynaband 60
side lifts 84-85 breathing 10, 23-24 health, impact on 7,

swan dive 78-79 butt 12

swimming 70-71 shoulder bridge hip circles 80-81
arms 86-87 hip rolls 64-65
chest stretch 54 side lifts 84-85 history of Pilates 9
double-arm circles swimming 70-71 hundred, the 68-69
56
one-arm circles 55 C I
push-up 72-73 the cat (round back) injuries, preventing
swimming 70-71 48 16
toy soldier 57 centering 26-29 isolation of muscles
chest stretch 54 42-43
B chest stretch with
back ball 63 K
hip rolls 64-65 clock technique 39 kyphosis posture 35
muscles 24 concentration,
neutral spine 28, development of 10, L
37-39 20-21 lateral breathing 23-24
legs unbalancing quad stretch 61
hamstring stretch muscles 16 round back (the cat)
with dynaband powerhouse, the 26, 32 48
60 precision 40 runner stretch
hip circles 80-81 push-up 72-73 58-59
one-leg circles seated spine stretch
82-83 Q 62
quad stretch 61 quad stretch 61 spine swing 51
runner stretch standing chest
58-59 R stretch 47
shoulder bridge roll-up 76-77 standing spine twist
86-87 rollingback 74-75 50
side lifts 84-85 round back (the cat) swinging 49
swimming 70-71 48 wall stretch 46
lordotic posture 35 runner stretch 58-59 swan dive 78-79
sway-back posture
M s 35
muscles 16, 24 saw, the 66-67 swimming 70-71 z
music 20-21 seal, the 88-89 swinging 49 m
X
seated spine stretch
N 62 T
neutral spine 28, 37-39 shoulder bridge tai chi 32
86-87 thoracic breathing
side lifts 84-85 23-24
one-arm circles 55 spine see back toy soldier 57
one-leg circles 82-83 spine swing 51 •w T
standing chest V
P stretch 47 Valsalvic method
pain, preventing 16 standing spine twist breathing 24
pelvic floor 24 50 visualization 31-32

activating 28-29 reducing 21

Pilates, Joseph
14-15, 26
6, 7, 9,
stress,

stretching
chest stretch 54
w
wall stretch 46
plumbline test 35 chest stretch with warm-up exercises

posture 6-7, 12, ball 63 46-53

34-35 foot stretch 58
adverse symptoms hamstring stretch Y
of poor posture with dynaband yoga 10
34-35 60
 other Ulysses books
ASHTANGA YOGA FOR WOMEN:
INVIGORATING MIND, BODY, AND SPIRIT WITH POWER YOGA
Sally Griffyn and Michaela Clarke, $17.95
Presents the empowering practice of power yoga in a balanced fashion that
addresses the specific needs of women.

HOW TO MEDITATE: AN ILLUSTRATED GUIDE

TO CALMING THE MIND AND RELAXING THE BODY
Paul Roland, $16.95
Offers a friendly approach to calming the mind and raising consciousness
through various techniques, including meditation, visualization, body scanning
for tension, and mantras.

THE JOSEPH H. PILATES METHOD AT HOME:

A BALANCE, SHAPE, STRENGTH & FITNESS PROGRAM
i/> Eleanor McKenzie, $16.95
O This handbook describes and details Pilates, a mental and physical program
§ that combines elements of yoga and classical dance.

U~)

£ PILATES PERSONAL TRAINER BACK STRENGTHENING WORKOUT:

3 ILLUSTRATED STEP-BY-STEP MATWORK ROUTINE
g Michael King and Yolande Green, $9.95
The easy starter program in this workbook teaches Pilates exercises that are
J
O appropriate for strengthening the back in a safe and healthy manner.

PILATES PERSONAL TRAINER POWERHOUSE ABS WORKOUT:

ILLUSTRATED STEP-BY-STEP MATWORK ROUTINE
Michael King and Yolande Green, $9.95
Designed for those who want to flatten and shape their abs, this book explains
each Pilates exercise in an easy-to-follow manner. The key element is the series
of two-page, step-by-step photo sequences that illustrate and demonstrate each
exercise.

PILATES PERSONAL TRAINER THIGHS & BUTT WORKOUT:

ILLUSTRATED STEP-BY-STEP MATWORK ROUTINE
Michael King and Yolande Green, $9.95
Instead of paying $100-plus per hour for private Pilates sessions, those looking
to get the same kind of targeted workout to shape and slim their thighs and
buttocks can find it in this book.
PILATES WORKBOOK:
ILLUSTRATED STEP-BY-STEP GUIDE TO MATWORK TECHNIQUES
Michael King, $12.95
matwork movements exactly as Joseph Pilates intended
Illustrates the core
them be performed; readers learn each movement by following the
to
photographic sequences and explanatory captions.

PILATES WORKBOOK FOR PREGNANCY:

ILLUSTRATED STEP-BY-STEP MATWORK TECHNIQUES
Michael King and Yolande Green, $12.95
Presented in an easy-to-use style with step-by-step photo sequences of Pilates
—
matwork techniques adapted here for pregnancy and post-pregnancy.

SENSES WIDE OPEN: THE ART & PRACTICE OF LIVING IN YOUR BODY
Johanna Putnoi, $14.95
Through simple, accessible exercises, this book shows how to be at ease with q
yourself and experience genuine pleasure in your physical connection to others ^
and the world. 5
c
YOGA IN FOCUS: POSTURES, SEQUENCES, AND MEDITATIONS £
JessieChapman photographs by Dhyan, $14.95 Co

A beautiful celebration of yoga that's both useful for learning the techniques g
and inspiring in its artistic approach to presenting the body in yoga positions. O
7s
00

YOGA FOR PARTNERS: OVER 75 POSTURES TO DO TOGETHER

Jessie Chapman photographs by Dhyan, $14.95
An excellent tool for learning two-person yoga, Yoga for Partners features
inspiring photos of the paired asanas. It teaches each partner how to
synchronize their movements and breathing, bringing new lightness and
enjoyment to any yoga practice.

To order these books call 800-377-2542 or 510-601-8301, fax 510-601-8307, e-mail

ulysses@[Link], or write to Ulysses Press, P.O. Box 3440, Berkeley, CA
94703. All retail orders are shipped free of charge. California residents must
include sales tax. Allow two to three weeks for delivery.
 about the authors
With more than two decades of experience in Pilates,

Michael King first started working with the Pilates

technique while he was a dancer at the London School

of Contemporary Dance. He trained with Alan Herdman,

the first teacher to bring Pilates to the United Kingdom
from the United States. In 1982, he opened his own
studio in London. Two years later, Michael moved to Texas, running a
studio for the Houston Ballet Company while training in the new Fonda-
established aerobics. Michael is the company director of the Pilates
Institute, the United Kingdom's leading Pilates training company.

Yolande Green has been an instructor in the fitness

industry for more than a decade, ieaching aerobics,

step, spinning, body conditioning, and Pilates. She is
currently studying for an [Link]. in health and fitness.

Yolande is the company director of the Schools' Fitness

JBLMKK Advisory Service, a training company for exercise
z teachers in secondary schools, and also serves as a presenter and tutor
5 for the Pilates Institute. She has run many successful exercise and
q education groups, and has given presentations at fitness conventions
and workshops around the world.

acknowledgments
Many thanks to all the instructors and staff at the Pilates Institute, not
London but also in the many other countries that continue to
only in

=>
promote the work of Joseph Pilates through our name. This book is
dedicated to our great friend and colleague Sarah Irwin, who continues
to be a great inspiration to many Pilates Instructors both here in the
U.K. and in the U.S. where she lives.

—Michael King
I hope that this book enables people to learn and utilize the Pilates
technique in the same way that have. I would like to thank Michael
I for
his timeand mentoring and to acknowledge the support received from
my Mum and Dad and my boyfriend Pete.
Yolande Green —
HEALTH & FITNESS/PILATES
U.S. $9.95

Pilatesj Persona! Trainer

Getting Started with Stretching

WORKOUT <T9
Use this beginner level workout as
Quickly and easily

k.
a starting point to increase your

mobility and improve your fitness. learn each movement m

Safe and effective, the low-impact by following step
stretches in this book will gradually by-step photo
build your strength as they increase
sequences
JB»\

m
your flexibility, preparing you for more
challenging Pilates movements.

MICHAEL KING and YOLANDE GREEN, professional

Pilates instructors with over 20 years experience,

teach you proper Pilates techniques, including

breathing, posture, control and concentration.

A targeted workout for your personal needs & ability

^ As if they were specially

Also available
Pilates
in the series:
Pilates
designed for you by your
|

own Pilates Personal Trainer,

these books target a specific Back -f Thighs

[Strengthening
,v
Butt
area and level of physical workout
^ WORKOUT

fitness so that you get the

exact workout you need.

ISBN 1-56975-354-7
5 0995
...

Wlysses Press
9 '781 569"753545