CONTENTS
Introduction
The Pilates Method
Pilates Basics
THE STRETCHES
Hamstring Stretch
ITB Stretch
Hip Flexor Stretch
Quadriceps Stretch
Runner’s Stretch
Soleus Stretch
Piriformis Stretch
Lumbar Stretch
Spine Stretch I
Triceps Stretch
Latissimus Dorsi Stretch
Neck Flexion
Side-bend Stretch
THE EXERCISES
Beginner Exercises
Half Curl
Tiny Steps
Side Leg Lift Prep
Rolling Like a Ball
Spine Stretch II
Spine Twist
Roll-down
Bridge I
Single-leg Circles
The Hundred I
Single-leg Stretch
Double-leg Stretch
The Rising Swan
Child’s Pose
Plank Roll-down
Thigh Rock-back
Tendon Stretch
Single-leg Balance
The Windmill
Heel Beats
Beginner Sample Sequences
Intermediate Exercises
Plank with Leg Lift
Leg Pull-back
The Seal
The Saw
The Crisscross
The Scissors
Teaser I
Side Kick I
Side Passé
Bicycle Kick
The Roll-up
Single-leg Kick
Plank Press-up
Rollover/Hip Up
The Mermaid
Swimming
Side Bend I
Bridge II
Neck Pull
The Hundred II
Intermediate Sample Sequences
Advanced Exercises
The Twist
Side Kick II
Teaser II
Open-leg Rocker
Double-leg Kick
Short Plank
Leg Pull-down
Hip Twist
Seal with Foot Clap
Side Bend II
Push-up
Side Leg Lift
Kneeling Side Kick I
Oblique Roll-down
Bridge III
Jackknife
Corkscrew
Kneeling Side Kick II
Control Balance
The Star
Advanced Sample Sequences
Credits and Acknowledgments
