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Imperial Library
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Index
Cover
Copyright
Title Page
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
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