PILATES FOR DUMMIES

PILATES FOR DUMMIES

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Bibliographic Details
Main Author: HERMAN, ELLIE
Corporate Author: ProQuest (Firm)
Format: Electronic eBook
Language:English
Published: [S.l.] : JOHN WILEY, 2022.
Online Access:Connect to this title online (unlimited simultaneous users allowed; 325 uses per year)

MARC

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100 1 |a HERMAN, ELLIE. 
245 1 0 |a PILATES FOR DUMMIES  |h [electronic resource]. 
260 |a [S.l.] :  |b JOHN WILEY,  |c 2022. 
300 |a 1 online resource. 
505 0 0 |a Machine generated contents note:   |t About This Book --   |t Foolish Assumptions --   |t Icons Used in This Book --   |t Beyond the Book --   |t Where to Go from Here --   |g pt. 1   |t PILATES BASICS --   |g ch. 1   |t Pilates Primer --   |t Basics of Pilates --   |t Pilates uses a series of exercises --   |t Understanding the powerhouse and the core --   |t Eight Great Principles of Pilates --   |t Control --   |t Breath --   |t Flowing movement --   |t Precision --   |t Centering --   |t Stability --   |t Range of motion --   |t Opposition --   |t What You Need to Get Started --   |g ch. 2   |t Get Ready, Get Set --   |t Combining Pilates with Other Forms of Exercise --   |t Keeping Your Eyes on the Prize: How You Benefit from Pilates --   |t Finding your center --   |t Mastering the mental component --   |t Helping your spine, the axis of life --   |t Improving your sex life --   |t Looking good: Pilates and the body beautiful --   |t Seeing Is Believing: Some Pilates Images --   |g ch. 3   |t Getting on a Mat and Talking Pilates Terms --   |t Deciding Whether Mat Exercises Are Right for You --   |t Learning the Pilates Alphabet --   |t Neutral Spine --   |t Abdominal Scoop --   |t Bridge --   |t C Curve --   |t Hip-Up --   |t Levitation --   |t Balance Point --   |t Stacking the Spine --   |t Pilates Abdominal Position --   |t Pilates First Position --   |g pt. 2   |t MAT EXERCISES --   |g ch. 4   |t Pre-Pilates: The Fundamentals --   |t Word of Caution --   |t Series in This Chapter --   |t Breathing in Neutral Spine --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Shoulder Shrugs --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Shoulder Slaps --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Arm Reaches/Arm Circles --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Coccyx Curls --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Tiny Steps --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Upper Abdominal Curls --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Hip-Up --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t C Curve Roll Down Prep --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Balance Point/Teaser Prep --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Rolling Like a Ball, Modified --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |g ch. 5   |t Now That You've Got the Basics Down: The Beginning Mat Series --   |t Series in This Chapter --   |t Coccyx Curls --   |t Upper Abdominal Curls --   |t Hundred, Beginning Level --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Balance Point/Teaser Prep --   |t Hip-Up --   |t Rolling Like a Ball --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Single Leg Stretch --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Rising Swan --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Roll Down --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Bridge --   |t Getting set --   |t exercise --   |t Variation --   |t Do's and don'ts --   |t Spine Stretch Forward --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Side Kicks --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |g ch. 6   |t Feeling Stronger Every Day: Intermediate Mat Exercises --   |t Series in This Chapter --   |t Hundred, Intermediate Level --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Roll Up --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Rolling Like a Ball --   |t Single Leg Stretch --   |t Double Leg Stretch --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Crisscross --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Scissors --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Open Leg Rocker --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Single Leg Kick --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Double Leg Kick --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Side Kicks --   |t Teaser, Modified --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Seal --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |g ch. 7   |t More Than a Washboard: The Advanced Mat Series --   |t Series in This Chapter --   |t Hundred, Advanced Version --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Roll Up --   |t Rollover --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Rolling Like a Ball --   |t Single Leg Stretch --   |t Double Leg Stretch --   |t Crisscross --   |t Scissors --   |t Spine Stretch Forward --   |t Open Leg Rocker --   |t Rising Swan --   |t Saw --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Single Leg Kick --   |t Double Leg Kick and Rest --   |t Neck Pull --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Shoulder Bridge --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Spine Twist --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Thejackknife --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Side Kicks --   |t Teaser, Advanced Version --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Hip Flexor Stretch --   |t Hip Circles --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Swimming --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Control Front --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Kneeling Side Kicks --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Side Bend/Advanced Mermaid --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Seal --   |t Pilates Push-Up --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |g ch. 8   |t Maybe Someday... Super Advanced Exercises --   |t Exercises in This Chapter --   |t Twist --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Control Balance --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Corkscrew --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Super Advanced Teaser --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Swan Dive --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Star --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Boomerang --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |g ch. 9   |t Extra Help for the Butt and Thighs --   |t Engaging Your Butt --   |t Exercises in This Chapter --   |t Getting Started on the Side Kick Series --   |t Side Kicks (Beginning) --   |t Bicycle (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Up/Down in Parallel (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Butt Cruncher (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Inner Thigh Pulses (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Up/Down in Turnout (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Up/Down with Passe (Intermediate) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Figure 8 (Intermediate) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Grande Ronde de Jambe (Advanced) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |g ch. 10   |t Meow! Stretching the Spine --   |t Spine Stretches in This Chapter --   |t Basic Cat (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Hunting Cat (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Mermaid (Intermediate) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Sexy Spine Stretch (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |g pt. 3   |t BEYOND THE MAT: EXERCISES USING EQUIPMENT AND ACCESSORIES --   |g ch. 11   |t Plastic Foam Never Felt So Good: The Roller --   |t Exercises in This Chapter --   |t Shoulder Slaps --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Arm Reaches/Arm Circles --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Chicken Wings --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Angels in the Snow --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Tiny Steps on Roller --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Swan on Roller --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |g ch. 12   |t Abracadabra! The Magic Circle or a Small Ball --   |t Exercises in This Chapter --   |t Deep Abdominal Cue (Fundamental) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Upper Abdominal Curls (Fundamental) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Bridge (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Rollover (Advanced) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Open Leg Rocker (Intermediate) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Around the World (Advanced) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Eccentric Abdominal Curl Series (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Swan with Small Ball (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Swan Push Ups or Playful Dog or Perfect Push-up (Beginning) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |g ch. 13   |t Band-Aid: Using Bands to Enhance Your Pilates Routine --   |t Exercises in This Chapter --   |t Standing Bicep Curls --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Squat with Tricep Press --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Mini Lunge with Bicep Curls --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Power Lunge with Tricep Press --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Advanced variation --   |t Second Position Pectoral Stretch --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Second Position Rotator Cuff --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Second Position Rhomboids --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |g ch. 14   |t Size Does Matter: Exercises on the Big Ball --   |t Exercises in This Chapter --   |t Roll Downs (Beginning) --   |t Getting set --   |t exercise -- 
505 0 0 |a Contents note continued:   |t Upper Abdominal Curls (Intermediate) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Open Back Stretch (Intermediate) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Bridge on the Ball (Beginning) --   |t Getting set --   |t exercise --   |t Modification --   |t Do's and don'ts --   |t Plank on the Ball (Intermediate) --   |t Getting set --   |t exercise --   |t Modification --   |t Do's and don'ts --   |t Knees to Chest (Intermediate) --   |t Getting set --   |t Modification --   |t Do's and don'ts --   |t Up Stretch (Advanced) --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Lana Turner Stretch (Beginning) --   |t Getting set --   |t stretch --   |g ch. 15   |t Hitting the Wall for a Pilates Cool-Down --   |t Exercises in This Chapter --   |t Arm Circles on the Wall --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modification --   |t Squats Against the Wall --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |t Modifications --   |t Rolling Down the Wall --   |t Getting set --   |t exercise --   |t Do's and don'ts --   |g ch. 16   |t Springs Are Busting Out All Over: An Overview of Pilates Equipment --   |t Why Equipment? --   |t For help with basic movements --   |t For help doing the exotic stuff --   |t For strengthening the limbs --   |t For long, lean muscles --   |t For emphasizing control --   |t Rundown of the Equipment --   |t medieval torture device with comfy upholstery: The Universal Reformer --   |t It can double as a piece of furniture: The Wunda Chair --   |t Drivers wanted: The Cadillac --   |t Cadillac that doesn't need a two-car garage: The Pilates Springboard --   |g pt. 4   |t SPECIAL SITUATIONS --   |g ch. 17   |t Pilates for the Pregnant and Recently Pregnant --   |t What Happens to a Pregnant Body? --   |t Prenatal Guidelines --   |t Choose the right exercises --   |t Don't overstretch --   |t Be moderate --   |t Prenatal Exercises --   |t Pilates exercises to do --   |t Pilates-Kegel exercises --   |t 4 on the Floor (a.k.a. Quadruped) --   |t Squats against the Wall with an Exercise Ball --   |t Deep Squats with an Exercise Ball --   |t Postnatal Guidelines --   |t Diastasis Recti: More common than you think! --   |t Transversus Wrap --   |g ch. 18   |t Special Routines for Special Situations --   |t Benefiting from Pilates If You're Older --   |t Reducing Pain in Your Neck and Shoulders --   |t Easing Your Back Pain with Pilates --   |t Understanding the common causes of lower back pain --   |t Avoiding loaded flexion --   |t Flexing your hip to save your spine --   |t Being your own guide --   |t Osteoporosis and Herniated Discs --   |t Exercises to focus on if you have osteoporosis or a herniated disc --   |t Exercises to avoid if you have osteoporosis or a herniated disc --   |g pt. 5   |t PART OF TENS --   |g ch. 19   |t Ten Most Important Exercises --   |t Coccyx Curls --   |t Upper Abdominal Curls --   |t Tiny Steps --   |t Quadruped --   |t Bridge --   |t Roll Down and Roll Up --   |t Rising Swan --   |t Side Kicks --   |t Swimming --   |t Cat Stretches --   |g ch. 20   |t Ten Changes You Can Expect to See from Pilates --   |t Firmer Butt --   |t Longer and Leaner Musculature --   |t Better Posture --   |t Forward head posture --   |t Uptight posture --   |t Poochy belly posture --   |t Flatter Tummy --   |t Less Back Pain --   |t More Flexibility --   |t Better Sex --   |t More Awareness --   |t Better Balance --   |t Greater Strength --   |g ch. 21   |t Ten Simple Ways to Incorporate Pilates into Your Everyday Life --   |t Do the Basic Cat Stretch Every Morning --   |t Visualize Better Posture --   |t Keep Your Belly Scoop Whenever You Can --   |t Keep Your Shoulders Relaxed and Pulling Down Your Back --   |t Remember to Breathe Deeply --   |t Get a Lumbar Support Pillow for Work and Your Car --   |t Sit Up Tall when Working --   |t Sit on a Big Ball at Work --   |t Get a Cervical Pillow for Your Bed --   |t Walk the Right Way --   |g ch. 22   |t Ten Questions to Ask When Choosing a Studio or Instructor --   |t Is Your Instructor Certified? --   |t How Many Hours Was the Certification Course? --   |t How Long Has Your Instructor Been Teaching? --   |t Is Your Instructor Trained in Rehabilitation? --   |t Does Your Instructor Give a Challenging Workout? --   |t Does the Studio Offer Group Classes on the Mat and/or the Equipment? --   |t Is the Studio Fully Equipped? --   |t Does the Studio Offer a Discount for a Class Series? --   |t How Much Is Too Much for a Pilates Session? --   |t Who Manages the Studio? --   |g ch. 23   |t Ten Ways to Complement Your Pilates Workout --   |t Dancing --   |t Doing Yoga --   |t Eating Light --   |t Getting a Massage --   |t Meditating --   |t Swimming --   |t Myofascial Release (the MELT method) --   |t Taking Hot Baths --   |t Using Aerobic Machines --   |t Walking. 
533 |a Electronic reproduction.  |b Ann Arbor, MI  |n Available via World Wide Web. 
710 2 |a ProQuest (Firm) 
776 0 8 |c Original  |z 1119907381  |z 9781119907381 
856 4 0 |u https://ebookcentral.proquest.com/lib/santaclara/detail.action?docID=7101507  |z Connect to this title online (unlimited simultaneous users allowed; 325 uses per year)  |t 0 
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