Pilates For Dummies®
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Library of Congress Control Number: 2002100169
ISBN: 0-7645-5397-6
Printed in the United States of America
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Ellie Herman, M.S., LAc, runs two thriving Pilates studios, one in San Francisco and one in Oakland. The Ellie Herman Studios offer annual teacher training intensives in Northern California. Ellie has certified instructors locally, nationally, and internationally. She has taught Pilates for over ten years and has developed a unique language to communicate the essence of the Pilates method. She was first introduced to Pilates in 1988 as a rehabilitation patient at Saint Francis Hospital Dance Medicine in San Francisco. She received her formal Pilates training in 1991 in New York City, where she studied with two of the original Pilates protégés, Romana Kryzanowska and Kathy Grant.
Formerly a professional dancer and choreographer with her own dance company, Ellie has a background that includes contemporary dance techniques, yoga, gymnastics, kinesiology, and anatomy. She is a licensed acupuncturist with a Master of Science degree in acupuncture and Chinese herbal medicine. In her studios, Ellie combines Pilates with acupuncture and body work to offer a complete rehabilitation and wellness environment. Ellie strives to integrate her studies and continually expand her approach to bring balance back to the body. (Check out Chapter 4 for photos of Ellie in action.)
I would like to acknowledge all of my teachers who ever taught me anything about the body, including many of my students. To name a few: Kathy Grant, Jennifer Stacey, Romana Kyrzanowska, Steve Giordano, Jayne Edwards, and Cara Reeser.
I would also like to thank all the beautiful models, who are mostly instructors at my studios: Carie Lee (beginning series), Caleb Rhodes (intermediate series), Sharon Gallagher (advanced series), Jessica Fudim (big ball), Janine Fondiller (roller and posture photos), Sarah Khalouf (small ball), Valeria Russell (the wall), Louise Laub-Goodrich (pregnancy), Martina Nevermann (pregnancy, and also thanks for the costumes!)
I would also like to thank my brother, David Herman, for taking the gorgeous photos and Jordan for doing the fabulous lighting! Thanks to Walt and Nancy Herman for babysitting so Dave and Martina could do the photo shoot. Thanks to Susi May for being the technical editor and a wonderful instructor. Thanks to all the other instructors and support staff at the studio for working hard while the author was at home writing: Lizz Roman, Melissa Harrington, Donna Rosen, Jenna Marshall, Lise Pruitt, Becca Wieder, Jaime Michel, Kate Thorngren, Nicole Dessoye, Chris Black, Marcelle Parry, Linda XYZ, Angelina Vasile, and Kristin Iuppenlatz. Thanks, Monique, for moving your yoga class during the photo shoot. Thanks to Phil Cusick for always being there. Thanks to Carol Lloyd for her inspiration to really enjoy the process of writing and to make the subject sizzle. Thanks to my agent, Jayne Rockmill, for making it all possible.
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Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and Media Development
Associate Project Editor: Ben Nussbaum
Acquisitions Editors: Stacy S. Collins, Kevin Thornton
Senior Copy Editors: Tina Sims, Patricia Yuu Pan
Technical Editor: Susi May
Editorial Managers: Pam Mourouzis, Christine Meloy Beck
Editorial Assistants: Melissa Bennett, Nívea C. Strickland
Photo Credits: David Herman, Jordan Levy
Cover Photo: David Herman and Jordan Levy
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Proofreaders: John Greenough, Betty Kish, Carl Pierce, Linda Quigley
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Title
Introduction
About This Book
How This Book Is Organized
Icons Used in This Book
Where to Go from Here
Part I : Pilates Basics
Chapter 1: A Pilates Primer
The Basics on Pilates
The Evolution of Pilates
The Eight Great Principles of Pilates
What You Need to Get Started
Chapter 2: Get Ready, Get Set . . .
Combining Pilates with Other Forms of Exercise
Keeping Your Eyes on the Prize: How You Benefit from Pilates
Seeing Is Believing: Some Pilates Images
Chapter 3: Getting on a Mat and Learning the Pilates Alphabet
Deciding Whether Mat Exercises Are Right for You
Learning the Pilates Alphabet
Part II : Mat Exercises
Chapter 4: Pre-Pilates: The Fundamentals
A Word of Caution
The Series in This Chapter
Breathing in Neutral Spine
Shoulder Shrugs
Shoulder Slaps
Arm Reaches/Arm Circles
Coccyx Curls
Tiny Steps
Upper Abdominal Curls
Hip-Up
C Curve Roll Down Prep
Balance Point/Teaser Prep
Rolling Like a Ball, Modified
Chapter 5: Now That You’ve Got the Basics Down: The Beginning Mat Series
The Series in This Chapter
Coccyx Curls
Upper Abdominal Curls
Hundred, Beginning Level
Balance Point/Teaser Prep
Hip-Up
Rolling Like a Ball
Single Leg Stretch
Rising Swan
Roll Down
Bridge
Spine Stretch Forward
Side Kicks
Chapter 6: Feeling Stronger Every Day: Intermediate Mat Exercises
The Series in This Chapter
Hundred, Intermediate Level
Roll Up
Rolling Like a Ball
Single Leg Stretch
Double Leg Stretch
Crisscross
Scissors
Open Leg Rocker
Single Leg Kick
Double Leg Kick
Side Kicks
Teaser, Modified
The Seal
Chapter 7: More Than a Washboard: The Advanced Mat Series
The Series in This Chapter
Hundred, Advanced Version
Roll Up
Rollover
Rolling Like a Ball
Single Leg Stretch
Double Leg Stretch
Crisscross
Scissors
Spine Stretch Forward
Open Leg Rocker
Corkscrew
Rising Swan
The Saw
Single Leg Kick
Double Leg Kick and Rest
Neck Pull
Shoulder Bridge
Spine Twist
The Jackknife
Side Kicks
Teaser, Advanced Version
Hip Flexor Stretch
Hip Circles
Swimming
Control Front
Kneeling Side Kicks
Side Bend/Advanced Mermaid
The Seal
Pilates Push-Up
Chapter 8: Maybe Someday . . . Super Advanced Exercises
Super Advanced Exercises in This Chapter
The Twist
Control Balance
Super Advanced Corkscrew
Super Advanced Teaser
Swan Dive
The Star
Boomerang
Chapter 9: Extra Help for the Butt and Thighs
Engaging Your Butt
Butt and Thigh Exercises in This Chapter
Getting Started On the Side Kick Series
Side Kicks (Beginning)
Bicycle (Beginning)
Up/Down in Parallel (Beginning)
Butt Cruncher (Beginning)
Inner Thigh Pulses (Beginning)
Up/Down in Turnout (Beginning)
Up/Down with Passé (Intermediate)
Figure 8 (Intermediate)
Grande Ronde de Jambe (Advanced)
Chapter 10: Meow! Stretching the Spine
Spine Stretches in This Chapter
Basic Cat (Beginning)
Hunting Cat (Beginning)
Mermaid (Intermediate)
Sexy Spine Stretch (Beginning)
Part III : Beyond the Mat: Exercises Using Equipment and Accessories
Chapter 11: Plastic Foam Never Felt So Good: The Roller
Exercises in This Chapter
Shoulder Slaps
Arm Reaches/Arm Circles
Chicken Wings
Angels in the Snow
Tiny Steps
The Swan
Chapter 12: Abracadabra! The Magic Circle or a Small Ball
Exercises in This Chapter
Deep Abdominal Cue (Fundamental)
Upper Abdominal Curls (Fundamental)
Bridge (Beginning)
Rollover (Advanced)
Open Leg Rocker (Intermediate)
Around the World (Advanced)
Chapter 13: Size Does Matter: Exercises on the Big Ball
Exercises in This Chapter
Roll Downs (Beginning)
Upper Abdominal Curls (Intermediate)
Open Back Stretch (Intermediate)
Bridge on the Ball (Beginning)
Plank on the Ball (Intermediate)
Knees to Chest (Intermediate)
The Up Stretch (Advanced)
Lana Turner Stretch (Beginning)
Chapter 14: Hitting the Wall for a Pilates Cool-Down
Wall Exercises in This Chapter
Arm Circles on the Wall
Squats Against the Wall
Rolling Down the Wall
Chapter 15: Springs Are Busting Out All Over: An Overview of Pilates Equipment
Why Equipment?
A Rundown of the Equipment
Part IV : Special Situations
Chapter 16: Pilates for the Pregnant and Recently Pregnant
Prenatal Guidelines
Prenatal Exercises
Postnatal Guidelines
Chapter 17: Special Routines for Special Situations
Benefiting from Pilates If You’re Older
Reducing Pain in Your Neck and Shoulders
Easing Your Back Pain with Pilates
Part V : The Part of Tens
Chapter 18: The Ten Most Important Exercises
Coccyx Curls
Upper Abdominal Curls
Hundred
Bridge
Roll Down and Roll Up
Rolling Like a Ball
Rising Swan
Side Kicks
Swimming
Sexy Spine Stretch
Chapter 19: Ten Changes You Can Expect to See from Pilates
A Firmer Butt
Longer and Leaner Musculature
Better Posture
A Flatter Tummy
Less Back Pain
More Flexibility
Better Sex
More Awareness
Better Balance
Greater Strength
Chapter 20: Ten Simple Ways to Incorporate Pilates into Your Everyday Life
Do the Basic Cat Stretch Every Morning
Think of a Golden String Pulling You Up from the Back of the Top of Your Head
Keep Your Belly Scoop Whenever You Can
Keep Your Shoulders Relaxed and Pulling Down Your Back
Remember to Breathe Deeply
Get a Lumbar Support Pillow for Work and Your Car
Sit Up Tall when Working
Sit on a Big Ball at Work
Get a Cervical Pillow for Your Bed
Walk the Right Way
Chapter 21: Ten Questions to Ask When Choosing a Studio or Instructor
Is Your Instructor Certified?
How Many Hours Was the Certification Course?
How Long Has Your Instructor Been Teaching?
Is Your Instructor Trained in Rehabilitation?
Does Your Instructor Give a Challenging Workout?
Does the Studio Offer Group Classes on the Mat and/or the Equipment?
Is the Studio Fully Equipped?
Does the Studio Offer a Discount for a Class Series?
How Much Is Too Much for a Pilates Session?
Who Manages the Studio?
Chapter 22: Ten Ways to Complement Your Pilates Workout
Dancing
Doing Yoga
Eating Light
Getting a Massage
Meditating
Swimming
Taking a Stretch Class
Taking Hot Baths
Using Aerobic Machines
Walking
Pilates has become one of the most popular fitness methods in the United States. Every other Hollywood star seems to be doing it, and Pilates mat classes are offered at almost every gym in every small town around the country. This book is primarily meant to give you a comprehensive overview of the Pilates mat workout. In addition, I include lots of information about the background, history, and philosophy underlying the Pilates method. If you want to go beyond the mat, you also can find information about Pilates equipment and accessories and special programs for the pregnant, the elderly, and the injured.
You can read every For Dummies book straight through, from the first to the last chapter. Or, you can browse through it, flipping to chapters that you find especially interesting. But given that Pilates is a discipline in which you really get better gradually, you probably don’t want to jump straight into the complicated exercises.
You can use this book in several ways:
If you’re a novice, you probably want to start right here in the Introduction and then read Part I, which contains the first three chapters. Then introduce yourself to Pilates by doing the mat series in Chapter 4. If you want, you can then skip ahead to Chapters 11 through 14, which contain exercises using Pilates accessories that you can add to your routine. If you’re new to Pilates, I recommend that you stay away from the more advanced exercises until you have some experience with the basic movements and have given yourself a chance to build your strength and increase your flexibility.
If you already know a lot about Pilates and are just looking for a few more exercises to add to your routine, flip through Chapters 4 through 14. But I recommend that you take a minute to familiarize yourself with the Pilates alphabet in Chapter 3 first. You also can find some Pilates tidbits that may be new to you in all of the other chapters.
This book is divided into five parts. In general, you can skip around and read different parts — but I recommend that you read Part I first and then Part II before looking too deeply into the other three parts.
If you’re new to Pilates, I recommend that you read Part I first. It has the good stuff on how Pilates got started, how it’s different from other exercise forms, what the benefits are, and lots of other tasty tidbits. Even if you’re in a hurry to get to the exercises, I advise you to take a look at the Pilates alphabet in Chapter 3. The alphabet is a learning tool I’ve invented to make explaining basic Pilates movements easier. You can jump straight to the exercises without reading about the alphabet, but in the long run, you’ll save yourself some time if you read about the alphabet first.
Part II is organized very simply: First, you start with the fundamental Pilates mat series, and then you move on systematically to the beginning series, then the intermediate series, and then the advanced series. I highly recommend not straying from this order because this is the order developed by the man himself, Joseph Pilates. There is a definite logic to the order, and if you start at the beginning, your body will be preparing to advance in a gradual and healthy way.
Don’t just jump to the advanced exercises — at worst, you may hurt yourself, and at best, you won’t be doing the exercises with proper form.
In Part II, I also give you some special exercises that may appeal to you, like special butt exercises from Chapter 9 or a lovely spine stretch from Chapter 10. In these chapters, the level of the exercise is noted so that you can make a decision as to whether you can handle it.
The chapter on super advanced exercises (Chapter 8) is another one that isn’t really a series but is instead a selection of exercises you may insert into your advanced series (Chapter 7). This is where you can get a little creative, but I still recommend following the basic series listed in Chapters 4 through 7.
Part III goes beyond the mat exercises to show you some photos and descriptions of Pilates equipment and accessories. Chapters 11, 12, and 13 show you exercises that you can do with affordable accessories. Chapter 14 shows you exercises that you do with your back to the wall, literally. And Chapter 15 is about the heavy equipment. This chapter is meant for those of you curious about going to a fully equipped Pilates studio or thinking about buying equipment for your home.
Part IV may be the most important part of the book for you. If you’re pregnant, or have been pregnant recently, read Chapter 16. It’s all for you. Chapter 17 has special advice if you are older, have a bad back, or have stiff shoulders (like from sitting at a computer all day!).
The Part of Tens is in every For Dummies book. The chapters in this part each list ten Pilates-related factoids for your quick review.
You can read this book by starting at the beginning and ending at the end. Or, if you want, flip around and browse through the parts that are most interesting — just don’t try a Jackknife or Boomerang before you’re ready! If you fit any of the special situations in Chapters 16 and 17, you may want to start there. Or, dive into the Part of Tens for easy-to-read nuggets of information about Pilates.
In this part . . .
Part I gives you the information you need to know before getting serious about Pilates. Are you curious about what clothing or equipment you need before getting started? Do you want to know the practical benefits of doing Pilates? This part is for you. I also cover everything from the evolution of Pilates to the key concepts of Pilates to the Pilates alphabet, which is a learning tool I came up with that introduces you to the key movements that you perform again and again in the exercises.