Pilates Anatomy: A Comprehensive Guide
Abigail Ellsworth
Language: English
Pages: 161
ISBN: 2:00175319
Format: PDF / Kindle (mobi) / ePub
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Madonna does it. Jennifer Aniston does it. And so do plenty of pro football players. These days, it seems like everyone is doing pilates, a form of exercise that strengthens core muscle groups for a lean, toned body. Whether you're already a pilates devotee, or a couch potato who's ready to reform, Pilates Anatomy is for you! Written and developed by a renowned pilates instructor, Pilates Anatomy is designed to be a thorough guide for every level—from beginner to advanced. This unique book aims to teach more than just different exercises. Detailed anatomical illustrations teach readers all about muscle mechanics and how their bodies work to encourage safe, injury-free workouts. To help reinforce students' understanding, this book also features reference sections on pilates terminology and a glossary of muscles. Discover how "chicken wings," "tiny steps," and "the corkscrew" can help you create a long, lean, strong body. Readers can choose from a...
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Arm in the direction of your ankles, pulling your navel into your spine and rotating the torso slightly backward. 3 Inhale, returning to the starting position. Repeat on the other side. THE exercises • 105 Q UICK GUIDE DO I T RIGH T Look for • Reaching your arm far behind your body to open your chest and reach a maximum stretch. Avoid • Knee pain in the initial position. If you experience pain, you can sit on a pillow or straighten your top leg to the side. latissimus dorsi BENEFITS •.
Floor and drawing your navel into your spine. 2 Exhale, extending through your upper back as you lift your right arm Q UICK GUIDE target • Spinal extensor • Hip extensors BENEFITS • Strengthens hip and spine extensors • Challenges stabilization of the spine against rotation not advisable if you have • Lower-back pain • Extreme kyphosis • Lordosis of the spine and left leg simultaneously. Lift your head and shoulders off the mat. 3 Inhale, lowering your arm and leg to the starting position,.
Bend I Plank Press-up Child’s Pose Bridge II The Seal Soleus Stretch Lumbar Stretch Latissimus Dorsi Stretch Single-leg Kick Swimming STRETCHES ITB Stretch 118 • pilates ANATOMY ad v anc e d The twist T he Twist is a comprehensive way to work out the entire body while working on control and balance. The Twist gives special attention to the shoulder and abdominal muscles and also helps to whittle a defined waistline. B e st F o r • latissimus dorsi • rectus abdominis • obliquus.
UICK GUIDE target • Pectoralis major • Abdominal muscles • Hip extensor muscles benefits • Strengthens shoulder stabilizers with isometric exercise not advisable if you have • Unstable shoulders • Wrist injury 2 Exhale, extending your legs into the plank position. Inhale and hold the position, drawing in your abdominals farther. 3 Exhale, bringing your knees back to the mat with control. Inhale and lengthen the spine. THE exercises • 129 annotation key Bold text indicates active muscles.
Exercises require precise positioning of the body throughout the movement. This principle is one of the most important in the entire Pilates system—precision will help you get the most from your workout and protect you from injury. The majority of the Pilates mat exercises focus on torso stability. Stability is maintained by restricting or preventing movement in one part of the body while another part is moving. In order to achieve stability, you must activate your core to prevent movement.