DENISE AUSTIN STAR OF THE DAILY WORKOUT AND FIT & LITE, Lifetime Televirion [er Whaere Strengthen, Lengthen, and Tone—With This Complete 3-Week Body Makeover PILATES ror EVERY BODYNotice ‘The information here is designed to help you make decisions regarding your fitness and exercise program. It is not intended as a substitute for professional fitness and medical advice. As with all exercise programs, you should seek your doctor's approval before you begin. © 2002 by Denise Austin t published 2002 itst published in paperback 2003 All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, oF any other information storage and retrieval system, without the written permission of the publisher. Tilden the Wilbed Rive of Radke Ines akes etry eur w ose vad fee GO. revded pov @ Cover design by Christopher Rhoads Interior design by Carol Angstadt Cover photographs by Hilmar (front) and Charles Bush (spine) Inierior photographs by Mary Noble Ours IMlustrations by Karen Kuchar Library of Congress Cataloging in-Publication Data Austin, Denise. Pilates for every body : strengthen, lengthen, and tone—with this complet body makeover / by Denise Austin, Pp cm. Includes index. ISBN 1-57954-613-7 hardcover ISBN 1-57954-772-9 paperback 1. Pilates method. 1. Tile RATBI A875 2002 6137'1—de21 2002005141 week Distributed to the book trade by St. Martin's Press 468109753 hardcover 680975 paperback fon MORE oF ou PRODUCTS www.RODALESTORE.com (800) 848-4735Contents ACKNOWLEDGMENTS. ... ix | Part4 _ WHAT PILATES CAN DO F! » My Pilates Primer... 16 | Part 2 _ THE CORE MOVEMENTS » Three Complete Programs, One Primary Emphasis .. . 29 » The Beginner Pilates Program . . . 35 » The Complete Pilates Program .. . 63 » The Warmup and Cooldown Program. .. 119 Denise-eology... “Body shaping... body sculpting .. . body lengthening . . . body balancing—not body building.” viPart 3 PICK YOUR PLAN » Six Routines, 10 Minutes at a Time ...137 » My 10-Minute Hip, Thigh, and Butt Routine ... 141 » My 5-Minute Resistance-Band Leg Workout . . . 155 » My 10-Minute Upper Body Routine ... 161 jinute Advanced Abdominal Routine ... 173 jinute Healthy Back Routine ... 186 » My 5-Minute Balance Ball Routine ... 202 Part 4 YOUR 3-WEEK TOTAL BODY MAKEOVER » A Progressive Plan for Complete Mind-Body Fitness ... 211 » My Eating Plan ... 215 » My Cardio Program ... 238 » My Positive-Thinking Program ... 247 » Your 3-Week Pilates Program .. . 252 » Your Personal 3-Week Makeover Diary ... 277 INDEX... 299 Contents ViiAcknowledgments hen it comes to thanking people, I always think first of Mom. She passed away last year, and a day doesn’t go by without me thinking of her. Mom, I miss you so much. You were so dedicated to us five kids. You gave us each other, something for which I'll always be grateful We're so close, thanks to you and your fun attitude. I love you Dad, thank you for teaching me to be strong To my sweet husband, Jeff, for always being so loving, supportive, and funny. We've been married 18 years, and I still can’t get enough of you. Thanks for being such a wonderful husband and a great dad to our precious girls, Kelly and Katie. | love our family and life together. I want to thank all the people at Rodale for making this book happen, especially Tami Booth, Elizabeth Crow, Sharon Faelten, and Carol Angstadt, A huge thanks to Alisa Bauman, who truly made this book happen— and on time. Thank you, you were great. Special thanks to Michael Broussard and Jan Miller, my literary agents. I love you guys. ‘There are so many people to thank, especially my great bunch of friends that are always there for me. Thanks from the bottom of my heart. Dae pus Denise AustinmolawuHat Pilates CAN DO FOR YOUThe POWER behind PILATES sa health and fitness professional for 25 years, I have taught just about every form of exercise, including strength training, aerobics, and yoga. I firmly believe that regular exercise is the best form of preventive med- icine, Great for you both mentally and physically, regular exercise helps you to feel good about yourself. And that's what it's all about—being healthy and happy! Of all the forms of exercise I've taught, Pilates is one of my favorites. I love Pilates because it helps condition the body without punishing the body. Now that I’m 45 years old, that’s important to me. Invented by gymnast Joseph H. Pilates (pronounced puh-/ab-teez) more than 80 years ago, the Pilates method involves a series of exer- cises that place intense concentration on your abdominal muscles, par- ticularly the deepest layer of muscles in your abdomen. Besides helping you to form a beautiful flat tummy, strong abdominal muscles will im- prove your balance and coordination as well as help you perform other types of exercise with more ease. In addition to firming your abdominals, Pilates also helps strengthenand stretch the entire body from head to toe, helping you to stand taller. This unique system will create long, lean, toned muscles similar to the muscles of a dancer. The Pilates method combines these exercises with mental concen- tration and breath-work. The result is a mind-body fitness program that not only helps you create your best body ever but also helps you feel mentally and emotionally balanced, calm, and refreshed. Pilates for Every Body is a complete Pilates program. You will be fo- cusing on the total body: the abs and back, the upper body (arms and shoulders), plus the lower body (hips, buns, and legs). You'll see and feel the results in just 10 sessions. I've added my own unique twist to Pilates. My approach is more than a series of body moves—it can be customized to individual needs. I've included a number of routines from which you can choose. Some of these routines will help you target particular trouble spots, such as the hips, thighs, and buns. Others will help you address particular health concerns, such as a bad back. Some are designed for on-the-go people with little time to exercise, whereas others offer a more com- plete, vigorous workout. Ive also included numerous variations on exercises—from beginner evel to more challenging, Because many exercises can be done from a seated or reclining position, they can be performed by people who are overweight or have bad knees and therefore can't take jarring exercise like jogging. No matter what your fitness level, health background, or time constraints, you'll find a routine that helps you build a lean, strong, balanced body in as little as 3 weeks. The Story of Pilates Contrary to what many people assume, the Pilates method is not new. Joseph Pilates first developed the Pilates method of body conditioning to help rehabilitate bed-bound patients at a hospital in England where he worked as a nurse during World War I. To enable patients to regain 4 what Pilates Can Do tor YouDenise-eology... DD tac . . Pilates can help you go from . ‘ 99 fat to flab-free at any age. strength, Pilates attached springs to their mattresses for them to pull and push against for resistance. When Joseph Pilates moved to New York City in the 1920s, he brought the conditioning method he'd perfected with him. At first, in- jured dancers would come to Pilates for help. He put them through a series of exercises on a machine he called the Reformer. This bedlike apparatus featured a horizontal sliding platform with springs that could be adjusted to allow for differing levels of resistance. Some of Pilates’ first clients included the famed dancer, teacher, and choreographer Martha Graham and renowned choreographer George Balanchine. Soon, dancers all over New York City were knocking on Joseph Pilates’ door, Even one of my closest friends and colleagues Cal Pozo, then a Broadway dancer, went to Pilates for help after he injured his hip while dancing in the musical West Side Story in the late 1950s. I met Cal many years later, in 1988, when he helped me choreograph one of my first exercise videos, He's been a mentor to me ever since, and his expertise in Pilates encouraged me to create my Mat Workout Based on the Work of J. H. Pilates and Pilates for Every Body videos. Because Joseph Pilates wanted to help as many people as he could, in the 1960s he developed a series of exercises that could be performed ‘on mats, without any machines, and accomplish the same benefits of improved body mechanics; lean, supple muscles; and overall body con- ditioning. Over the years, Pilates’ mat method spread, and now Holly- wood celebrities such as Madonna, Sharon Stone, and Julia Roberts and professional athletes, including professional football players such as the San Francisco 49ers, are doing Pilates The Power behind Pilates 5As more and more people tried the Pilates method, word continued to spread. Soon, Pilates studios began popping up all over the country, in big cities and small towns, making the method accessible not only to the rich and famous, but to everyone. ‘Today, the Pilates method is used all over the world by a diverse number of people, including spa goers, fitness enthusiasts, athletes, and those in the performing arts. To me, that’s the most exciting aspect of Pilates. It doesn't matter who you are—athlete or couch potato, toned or flabby, man or woman, young or old—you can do it. Every body can benefit. That's why I've included so many different routines in this book. Each routine helps address a specific goal, so even each reader can use this book for different reasons at different times. You can choose the routine that best fits your needs right now, and later on choose a different routine if and when needed. With Pilates for Every Body, you will always have the variety you need to stay moti- vated! Your Abs Are Your “Powerhouse” ‘The secret to the success of Pilates doesn’t lie in the actual Pilates moves. Many of them look no different than your basic situp, crunch, ‘or yoga pose. The real key lies in what we call the powerhouse—your abdomen, your center, the core of your body. Pilates works the deepest layer of your abdominal muscles to com- pletely realign and reshape your body. Unlike weight lifting, which fo- cuses on one muscle at a time, Pilates works your body as a unit, starting with your core and lengthening upward and outward. During ‘weight lifting and even during a stomach crunch, you strengthen as you shorten your muscles, essentially bringing the ends of each muscle closer together. During Pilates moves, you work your muscles through a fuller range of motion. You strengthen as you lengthen the muscle, so 6 what Pilates Can Do tor Youthe ends of the muscles are farther apart, not contracted, This combi- nation of stretching and strengthening helps you create a lean, toned body, like a dancer's, Four muscles make up your abdominals; the rectus abdominis, the internal and external obliques, and the transverse abdominis. Your rectus abdominis forms the “six-pack,” the front of your abs that reaches vertically from your sternum to your pelvic bone. Many people—even those who do daily crunches—have a weak spot at the bottom of their rectus abdominis, below the navel. That's where most tummies tend to bulge. My Pilates exercises will address that weak spot and zero in right where you need it. Pilates will also target your internal and external obliques, the ab- dominal muscles that form your waist along the sides of your abdomen, and your transverse abdominis, a deep abdominal muscle not worked Plates matwork involves a series of ‘movements that place intense con- centration on particular muscle youps, especially the abdominal ‘muscles, shown her. The Power behind Pilates 7in many other forms of abdominal exercise. Your transverse abdominis supports your back and holds in your belly. A strong transverse abdo- minis is the key to good posture, a pain-free back, and a flat tummy. Pilates will also strengthen and stretch your erector spinae, the mus- cles along your spine that hold your spinal column straight and upright. It will keep your entire torso strong and supple from front to back. All of that works together to create a strong core, giving you more balance, coordination, strength, and flexibility. We call this the power- house because, truly, that’s where you find your power. Pilates is part explosive (short burst) power and part endurance, the combination of which gives you both strength and grace. How I’ve Benefited from Pilates Pilates has brought my sports and fitness career full circle. I started training in gymnastics at the age of 12 and practiced 4 to 5 hours a day, ‘competing and even earning a full athletic scholarship to college. It was my life. As I look back on my gymnastics training some 30 years ago, | realize that Pilates-like exercises were a part of our warmup and con- ditioning. (Joseph Pilates was also a gymnast.) Moves like V-sits (called the teaser in Pilates) and T-stands prepare gymnasts to do kip-ups on the uneven bars and handstands on the balance beam. But don't worry, I won't expect you to do flips, somersaults, or cartwheels! I began doing Pilates-type exercises during the early 1990s and soon realized that Pilates was fast becoming one of my secrets to staying young and fit. In my personal fitness plan, I began to do Pilates three times a week, fitting my sessions in after my morning power walk. I've also altered some of my regular toning moves to make them more Pilates-esque. ‘The combined approach allowed me to effectively condition my entire body while simultaneously feeling the lengthening of my muscles. ‘The results were undeniable. Various people, including my husband, told me that my legs looked leaner. Though my abs have always been 8 What Pilates Can Do for Youmy forte, Pilates helped me to keep them flat and strong, even after having two babies. At 5 feet 4 inches tall, I've always wanted extra height, and I definitely didn’t want to shrink as 1 aged. Pilates helped me to stand taller, making me feel as though I'm 5-foot-6. Discovering Pilates during my late thirties was a blessing. I realized I needed a simpler, gentler way to stay in shape without any bouncing or jarring to my joints. ‘The smooth, gentle, flowing movement of Pilates provided that an- swer, Pilates helps me balance my cardio workouts and build strong, flexible muscles. While I still walk/run and lift weights, Pilates offers me a combined toning and stretching workout, helping me to create a more balanced body from the inside out. Even on my busiest of days, | do a little Pilates, even if it’s just 5 or 10 minutes, My mini-workouts help me to feel stretched and toned from head to toe. They also help keep my spine strong and healthy, another great benefit of Pilates. What My Fans Tell Me After studying with some of the top master trainers at the time, I began incorporating Pilates into my Fit & Lite show on Lifetime TV, combining the Pilates moves with my own total-body toning exercises and cardio routines. Viewers loved it, | received thousands of letters from people telling me how much they enjoyed and benefited from the show. Fit & Lile soon became the number one fitness show on television, and it still is today. I was so excited by my results and the positive feedback from the Fit & Lite show that in 2000, 1 came out with my Mat Workout Based on the Work of J. H. Pilates video, and it became the top-selling exercise video in the nation. I soon began receiving wonderful e-mails and let- ters from so many people, telling me how my Pilates workouts were helping them. ‘These excited women and men told me they felt stronger and leaner The Power behind Pilates 9and had no more back problems. Plus they felt more balanced and co- ordinated. Pilates had completely changed the shape of their bodies. ‘They had lost inches in their waistline and thighs. Some had grown as much as an inch taller! One marathon runner told me that only Pilates— and not all those miles on the road—transformed her body, flattened her tummy, and lifted her buns. Here's what some people had to say: “1 do your Pilates video and Fit & Lite show every day if possible,” says Tammy, age 40. “I have gone from a size 18 to a size 12. I feel so much better, but I'm not through. I will get even slimmer, thanks to you.” Diane, a college student about to be married, wrote to say, “I do your Pilates Mat Workout and Power Yoga Plus videos every other day. ‘The 20-minute sessions help me to alleviate the stress of everyday life. Last semester I got a 4.0 anda healthy body! I really do feel taller and leaner, and for the first time in my life I have muscle tone and the wash- board stomach that I've always wanted. I am now planning my wed- ding, and I am going to look great in my dress!” Pilates also helped Merlinda Seis, 29, a hairdresser in Colorado Springs, get her weight under control. “Last March | got on the scale and didn’t like the number I saw—160 pounds! | bought your Pilates Mat Workout video, and 9 months later I was down to 144 pounds,” says Merlinda, “Thank you for working out with me at home. I really enjoy it! Denise-eology... Take a few minutes each day to relax. It’s easy and takes barely 66, any time. Close your eyes, take a few deep breaths, : ” and just let go. 10 what Pilates Gan Do for Youaa You have either reached a page that is unavailable for viewing or reached your viewing limit for this book.12 their tummies and lose their “baby weight.” One fan wrote to tell me that building her core strength with Pilates had helped her become a better dancer and cheerleader. Another wrote to tell me that Pilates helped her stay fit after she developed arthritis in her knees, hips, and shoulders and could no longer do high-impact aerobics. And a hard- core power lifter told me that Pilates helped him recover faster after hard gym workouts. ‘Those letters and the people I've met convinced me to write this book, to share this amazing method with so many others. I want to share with you everything about Pilates so you can be fit and stay fabulous forever. 1 know Pilates works for every body, based on feedback not only from my fans but also from my family and friends. For example, I in- troduced Pilates to my older sister Kristine, who was immediately drawn to the exercises because they reminded her of the types of exercises she used to do in her ballet classes during childhood. My sister Donna, whom 1 always prod to exercise, has also benefited from doing my Pilates workouts. My sister Anne, who has had all three of her children by cesarean section, really needed to firm and strengthen her lower tummy. I convinced her to do the 10-Minute Ad- vanced Abdominal Routine (in part 3 of this book). She does it almost every day, and it shows on her flat tummy, ‘My brother, Michael, has also tried a few moves to keep his back flex- ible for his job as a home builder. Finally, my husband, Jeff, sometimes joins me for my Pilates session at home. The T-stands in particular have helped him to streamline his waistline and sport six-pack abs at age 50! Every Body Benefits from Pilates Possibly one of the most exciting aspects of Pilates is that anyone can do it, and everyone can achieve amazing results. Because there's no bouncing, jarring, or stress to your body, Pilates offers the ideal form of exercise for people who, because of joint pain or muscle weakness, shy away from exercise. What Pilates Can Do for YouDenise-eology... is nothing more rewarding : : ) than taking care of yourself. Its also convenient. Whether you follow this book or my Pilates for Every Body video, you won't need any heavy, expensive equipment, and you can do Pilates anywhere, anytime. Some of the routines in this book take less than 10 minutes, making Pilates the perfect form of ex- ercise for anyone who finds there’s not enough time in the day for ex- ercise. You have 10 minutes to strengthen your abs and back, don't you? You'll start to see and feel results in as few as 10 sessions. ‘To sum up, here are just some of the many ways you'll benefit from doing Pilates regularly. A healthy, supple spine. Pilates gives more support to your spine, creating space between between each vertebra. That extra space not only makes you appear taller, it also creates more mobility, trans- forming your spine from a stiff rod into a supple string of pearls. This new suppleness prevents degenerative spinal problems, such as slipped disks. It also helps you move with more grace and ease. Better balance, more coordination. In your forties, balance starts to deteriorate as your muscles weaken and your nerve receptors lose sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works small, deep muscles needed to keep your body steady when walking and your spine both supple and strong, Less pain and stiffness. If you suffer from osteoarthritis pain, you'll find that lengthening your body through Pilates will help soothe the soreness. Appropriate exercise is vital to managing arthritis, because it increases flexibility for stretches and reduces pain and fatigue. Stretching helps pump vital nutrients to your muscles and tendons, which help keep them healthy and minimize your tisk of injury. It also stimulates the production of joint lubricants (synovial fluid) and pre- The Power behind Pilates 1314 Many of us compensate for weak abdomi- ‘nals and tight back muscles by thrusting the hips forward, arching the lower back, and ouching out the tummy. This weakens and stretches the lower abs, important muscles needed to flatten your belly. Your shoulders, in turn, respond to weak abs by stumping, forward. Plates reverses bad posture by sirength- ening your lower bely, which pulls your pels back into positon. That. in tum, lts your hip flexors, lengthens the fronts of your thighs, {and reduces the arch in your back. As you strengthen your powerhouse, al of these beneficial changes wil occur naturally. You'l find yourself standing taler, without heving to Constantly remind yours to stop slouching. vents adhesions. As circulation increases, your legs, back, neck, and shoulders loosen up, relieving aches and stiffness. One of my friends, who is 57, thought her arthritis would never improve. Then she tried my Pilates routines, and her joint pain disappeared! Pilates also leads to subtle posture improvements, which will also eliminate tension, driving away headaches, backaches, neck aches, and other aches and pains. What Pilates Can Do for Youaa You have either reached a page that is unavailable for viewing or reached your viewing limit for this book.aa You have either reached a page that is unavailable for viewing or reached your viewing limit for this book.aa You have either reached a page that is unavailable for viewing or reached your viewing limit for this book.aa You have either reached a page that is unavailable for viewing or reached your viewing limit for this book.aa You have either reached a page that is unavailable for viewing or reached your viewing limit for this book.20 lock to force you to breathe shallowly, To breathe correctly, you must expand your rib cage, primarily through your midback. This breathing technique can feel awkward at first, so try it now. Sit up nice and tall. As you inhale, keep your lower abs pressed flat but en- courage your ribs to expand outward with your breath, as if you had a hula hoop around your rib cage and were trying to expand your ribs to hold the hoop in place. As you breathe, you should feel a stretch through your ribs and midback. It should feel good! Breathe in through your nose and out through your mouth. As you exhale, sigh audibly. It will help you relax. ‘As you move with your breath, you'll automatically breathe more deeply in order to match your inhalations with your body movements. This deep inhaling and exhaling rids your lungs of stale air and fills them with fresh, oxygen-filled air, energizing your entire body. Allow your body to move to its cadence. This will help you stay in the mo- ment, making your Pilates practice meditative. ‘As you do Pilates, use your breath to draw your mind into the pre- sent and whisk the tension out of your body. In every exercise, keep your abs “engaged” and elongate your spine. The instructions for each exercise tell you when to inhale and when to exhale. For now, just re- member that you should breathe as you move. Control. In other fitness pursuits, you may have learned to go through the motions first and perfect your form second. In Pilates, it's the other way around. You learn to control your abs first and then pro- ceed through a series of more progressive movements. At all times, you Denise-eology... “Energy is found in o> So breathe deep, nourishing, ” | gen energizing breaths What Pilates Can Do for YouDenise-eology... “pilates is my mental filter. It filters out any anxieties and makes me feel relaxed, energized, and fun to be around.” should feel in control of your body. If you don't, you're moving beyond your ability level. Make each movement slow and controlled. Make each movement count. Center focus. Everything in Pilates starts in your center—your abs and powerhouse—and moves outward. Before every exercise, pay attention to your center, making sure those abdominal muscles are pulled up and in. Eventually, you'll maintain a strong center even while standing in the checkout line at the grocery store, sitting at your desk, driving your car, or watching TY. Fluidity. Pilates is a fluid series of exercises, with each exercise smoothly leading into the next. You rarely stop to hold a pose. You should feel graceful as you perform these exercises. Precision. Throughout this book, | offer my Pilates Pointers to help you get an exercise just right, so you benefit fully. Pay attention to all the Pilates Pointers for each move. Just the slightest adjustment can make all of the difference between really feeling a move and not feeling itat all, Imagination. If you see yourself doing Pilates exercises in your mind, you'll pick them up faster. When I practiced gymnastics, I would imagine myself executing a perfect floor routine. The visualization helped me perform better. Imagine yourself executing perfect exercises, then do them, You'll be amazed at how your imagination can transform your results My Pilates Primer 2122 Denise-eology... 6“ : . Don’t lose sleep over things you cannot change. Wa sh away guilt. It’s not worth it. Strive for balance of health, fitness, nutrition, and happiness ” Intuition. You may have heard the saying, ‘Listen to your body.” Pilates will teach you to fine-tune that skill. Pay attention to how your body feels in every exercise. If something hurts, don't force yourself through it. You may simply need to fine-tune the exercise. Keep prac- ticing. Eventually, you'll be at one with your body, allowing its intuition to tell you how many repetitions to do and how long to hold a stretch. Some days, you'll feel more flexible and stronger than others, Do the best you can and always listen to your body. Integration. In Pilates, you work your body as a unit. You'll soon integrate this principle into everyday life. You'll notice that you walk with ease. Rather than only using your legs, you'll use your entire body. This integration will give you a new grace to your movements, and, be- lieve me, people will notice a connection with your “whole body"! And finally, before getting started, do something simple yet effective. Put a smile on your face. What You’!ll Need Many people think of a machine called the Reformer when they think of Pilates. Typically found in Pilates studios or in Pilates classes offered at health clubs, the machine adds resistance, creating a very effective Pilates workout. However, unless you live in a big city, it may be tough What Pilates Can Do for Youto find fitness clubs that have Reformer machines, and those that offer private lessons on the Reformer can be quite expensive. The routines in this book simulate exercises performed on the Re- former and use the same muscles, at a fraction of the cost. You'll need only a comfortable surface to lie on—such as an exercise mat (available wherever sporting goods are sold), a thick towel, or a carpeted floor. For some of the exercises, you may need a pillow or cushion, a chair, a large exercise ball (sometimes called a resistance ball or a stability ball), elastic exercise bands, or a set of light dumbbells (2 to 5 pounds each for most women or 8 to 10 pounds each for stronger women and for men). You don't even need fancy exercise clothes or shoes. Just wear clothing that feels comfortable and allows you to move easily. You can even do Pilates barefoot, if that's your choice. I do recommend wearing shoes, however, for routines that require hand weights, just in case you drop one on your foot. How to Use This Book Throughout the next three parts of this book, | offer numerous Pilates routines from which to choose. In some of these routines, I've added a touch of yoga, ballet, and strength training—all with a Pilates emphasis. No matter which routine or routines you select, they provide total-body sculpting and conditioning. Denise-eology... 70 percent lifestyle. “aging is To stay young, eat right, exercise regularly, and keep a positive attitude.” My Pilates Primer 23In part 2, The Core Movements, | offer three different Pilates rou- tines: the Beginner Pilates Program, the Complete Pilates Program, and a Warmup and Cooldown Program. The Beginner Pilates Program is a great way to start if you're out of shape or overweight, have recently had a baby, or experience chronic pain, such as a bad back or arthritis, After doing the routines in the Beginner Pilates Program for 3 weeks or more, you'll be ready for the Complete Pilates Program, an intermediate routine. If you've been practicing yoga or have done my Power Yoga Plus video, my Mat Workout Based on the Work of J. H. Pilates video, or my Pilates for Every Body video, you may be strong and flexible enough to skip the Beginner Pilates Program and start with the Com- plete Pilates Program. Use the Warmup and Cooldown Program before or after your Pilates routine of choice or after the cardio exercise regi- mens suggested in part 4. 24 What Pilates Can Do for YouIn part 3, Pick Your Plan, | offer six mini-routines that target specific trouble spots—your abs, your back, your upper body, or your hips, thighs, and buttocks—and accomplish specific goals. Each of these rou- tines takes 10 minutes or less and will help you zero in on specific areas that need improvement. In part 4, I offer my 3-Week Total Body Makeover. This comprehen- sive, progressive program combines Pilates with an eating plan, an in- home cardio exercise plan, and a positive-thinking plan. It also includes a diary to help you track your progress. This program will reshape both your body and mind. So it's the ideal way to use this book, if you have time for all the components. After progressing through this 3-week plan, you can choose any of the other plans that you like. For example, you could go on to try the Complete Pilates Program in part 2 and mix and match other routines as you wish. While many of the exercises in these programs may look easy, you'll quickly see how much strength it takes to hold your body in these po- sitions. Take your time and don't get discouraged, especially if you're a beginner. As you do each move, focus on maintaining proper form and alignment; don't sacrifice form to save a few seconds. Your movements should be smooth and fluid, If you have trouble with a move, don’t get frustrated. Keep practicing, and soon you'll develop the strength and flexibility you need. You'll be amazed at how quickly your body will progress from one workout to the next. Afier just 10 sessions, Pilates will become a natural part of your life, focus as it has mine, allowing you to keep a Pilates mental and phy’ everywhere you go and keep that tammy tucked in naturally. My Pilates Primer 25THE COre MOVEMENTSThree Complete PROGRAMS, One Prima a his section provides you with three complete Pilates routines: the Be- ginner Pilates Program, the Complete Pilates Program (a more chal- lenging, intermediate routine), and the Warmup and Cooldown Program. I call these exercises—64 in all—the core movements for two rea- sons. First, these routines focus on the core exercises first developed by Joseph H. Pilates in the 1920s. (Other routines in this book incorporate some dance, weight lifting, and other moves, giving them a stronger dose of my personal approach.) Second, each and every exercise in the following three routines target your core—your abdominal muscles. As I mentioned in part 1, a strong abdomen helps create a longer, leaner, more balanced and supple body. Within each series, the movements are performed according to how your body and mind typically respond to exercise. The beginner and complete series, for example, start with gentle, easy stretches then move on to basic strengthening moves that take only a little coordination. The first few exercises in each routine focus on your back, stretching and 2930 warming those muscles so that they don’t strain when challenged with the next sequence of exercises in the routine. Then you move into poses that work your abs, hip flexors, and thighs, increasing blood cir- culation and firming and toning those areas. Following those are poses that help loosen your spine. You conclude with tougher poses that re- quire balance and more coordination, as well as strength and flexibility along the sides, front, and back of your body. Every movement we do is for a reason. So do them in order. Though each routine will help you achieve slightly different goals, they all have the same emphasis: building core strength. In every exercise, press your belly button toward your spine as described on page 17 in part 1. Here's how to determine which program is most appropriate for you, based on the aims of each of the three routines and the ways you can benefit. The Beginner Pilates Program If you've never done Pilates until now or you're out of shape, you've recently had a baby, you're overweight, or you have chronic neck, lower back, or joint pain, start with the beginner program, on page 35. T’ve modified traditional Pilates movements to allow you to strengthen your core and siretch and lengthen key muscles more comfortably than in the intermediate program. In many, I've used aids, such as towels and pillows, to ease strain on your neck. In others, I've simplified the pose— by bending the knees, for example, and allowing you to use your arm Denise-eology Bexie You will see results with Pilates It is worth it because you are worth it!” The Core Movementsstrength for balance—to make it easier for a beginner to perform the move. While all of the Pilates moves are easy on the joints, the exer- cises in the Beginner Pilates Program are less demanding and compli- cated than the moves in the Complete Pilates Program. ‘The Beginner Pilates Program also includes key exercises to help you get in shape for the Complete Pilates Program. ‘The beginner routine takes less than 20 minutes to complete. Don’t rush—and do the 18 movements in order, as each exercise will prepare your body for the one that comes next. Once you learn the movements, you can follow the “shorthand” version of these routines, for easy ref- erence, to help you move fluidly in the proper sequence. You will find it on page 60, following the fully demonstrated routine. The Complete Pilates Program Some of the 36 exercises in this intermediate sequence, on page 63, are easy enough for beginners to tackle, while many others require more coordination, strength, and flexibility. To do all 36 movements in order requires quite a bit of abdominal strength, back flexibility, and overall endurance. You're ready for this sequence if you've done the Beginner Pilates Program for 3 weeks or more, if you've completed my 3-Week ‘Total Body Makeover in part 4 of this book, if you've been practicing power yoga or gone to Pilates classes for a few months, or if you reg- ularly exercise with my Fit & Lite television program, my Mai Workout Based on the Work of J. H. Pilates video, my Pilates for Every Body video, or my Power Yoga Plus video workout. ‘This Pilates sequence provides you with the full breadth of stretching and strengthening moves that you need for a long, lean, supple, strong body from head to toe. ‘The Complete Pilates Program will take a little more than 30 minutes to complete. As with the Beginner Pilates Program, perform these ex- s in the sequence provided. Each movement will prepare your Three Complete Programs, One Primary Emphasis 3132 body for the one that comes next. If you lack the time, strength, flexi- bility, or endurance to perform all 36 moves in one workout, try the shorter 18-movement Beginner Pilates Program instead, then try this again when you feel ready. Once you learn the movements, you can follow the shorthand ver- sion of this program, for quick reference, starting on page 114. The Warmup and Cooldown Program The third sequence of the core movements, on page 119, includes my favorite stretches. Use them as a warmup or a cooldown before or after the Beginner Pilates Program or the Complete Pilates Program. You can also use them after any aerobic activities, such as walking, or even after you do a workout with light weights. You can do them any time your body needs to loosen up—for example, to give yourself a break after working at a computer for hours. ‘The Warmup and Cooldown Program will take a little more than 10 minutes to complete, and it feels wonderful. As with the first two rou- tines, these stretches forh a complete sequence. Do them in order, flowing from one stretch into the next. Once you learn the stretches, you can follow the shorthand version of this program, for quick refer- ence, beginning on page 132. Keys to Pilates Success With each movement, I've given pointers to help you visualize the ex- ercise, use correct form, and perform the moves safely. Overall, here's what to keep in mind. | Think Quality over Quantity Doing Pilates correctly requires concentration, The exercises may feel awkward at first, and you may not get every pose right on your first try. Just do your best. It's okay to modify poses by not completing the full The Core Movementsrange of motion suggested. But never cheat by releasing your abs, al- i lei tiem vous comma Rather, keep pressing your navel toward NO te ee ' Conn ean Dotencsunenak) ce y Tne ere eey Tad ra ene * i Ca us Ct ed persia to id aoc Pea encourage Patt muscles | eer oe i “breaths help during childbith, they also help you sink deeper into e stretch, In- Cee ar ee De ee ea a ee Sgr Ueki RCo aCe ee ea Ee d Pecan nce Nig Three Complete Programs, One Primary Emphasis 33 Material cu drept de autorlift their shoulders as high off the floor as possible, or perform some other physical challenge. In Pilates, instead of trying to look impressive, try to lengthen your body. For example, in the Superman (on page 83), instead of raising your hands and feet as high as possible, perform the movement in a way that attempts to elongate your body through your crown, creating as much length in your spine as you can, You won't be able to lift your shoulders as far off the ground, but you'll perform the exercise more effectively. Denise-eology... “6 i ‘ In Pilates, we are creating long. lean-looking muscles . . ” not big, bulky muscles. 34 The Core MovementsThe BEGINNER Pilates PROGRAM he Beginner Pilates Program offers the optimal exercise sequence for those who are overweight or out of shape, or who have arthritis, a sore back, or a weak lower belly from a recent pregnancy. (If you're preg- nant, talk to your doctor before starting any new exercise program, in- cluding Pilates, and don’t try any moves on your back after the second trimester.) If you have arthritis or back pain or have recently been pregnant, my 10-Minute Healthy Back Routine on page 186, in part 3, also targets im- portant muscle groups to help you get and stay healthy. Unless otherwise noted, spend at least a minute with each exercise, doing about 10 slow repetitions of each. When completing repetitions, listen toyour body. Go slowly, move fluidly, and stop when you've had enough. These exercises will stretch and strengthen the muscles needed for you to advance to the Complete Pilates Program or to my 3-Week Total Body Makeover in part 4, Stick with the beginner program for about 3 weeks, or as long as it takes for you to feel comfortable doing the ex- ercises. Generally, most people find they can adopt a new habit in 3 weeks, so make that your goal. You can do it! 35Warmup Stretch with Knee Sway Benefits This warms up your back and abs, particularly your outer ‘abs, for the rest of this Pilates routine. In other routines, it also serves as a great stretch for relaxing between tough Pilates movements. ‘A. Lie on your back with your knees pulled in toward your chest. Hold your shins with your hands. Press your abs toward your spine and allow your lower back to lengthen and widen. Hold the stretch as you inhale end exhale three deep, slow 'B. Move your hands away from your legs and place them on the floor at shoulder level. Using your abominal muscles to ini tiate the move, slowly lower your legs and then bring your knees to the right, as shown, pressing your knees together as you move, Relax and allow your lower back to stretch as you keep your abs pressed toward your spine. Hold the stretch as you inhale and exhale three deep, siow breaths. 36 The Core MovementsPilates Pointers » Keep your knees together throughout the move. > This move should feel good in your lower back. If it doesn't, you're not initiating the movement with your belly. C. Use your abs to pull your knees back to center and then to lower them to the let. Hold the stretch as you inhale and exhale three deep, slow breaths. Denise-eology... “Never underestimate your power to change and improve. You are a good person, with wonderful qualities, and you can reach your goals.” The Beginner Pilates Program 37Basic Ab Strengthener Benefits This wil hep increase circula- tion as wellas strengthen your ‘abs, particularly your upper abs, for tougher Pilates moves. is ee ss Pilates Pointers ‘A. Le wih your back on the lor and your head and neck > Resist the tendency to ‘supported by a pilow or cushion. Your knees should be bent work your upper body in this with your feet flat on the floor. Place your hands behind your ‘00. head with your elbows out to the sides. ‘and don't use them to pull your head and shoulders up. I your shoulders rise less than an inch, that's okay. Just do your best. » Your entire focus during this ‘exercise should be on your abdominals. B. Press your abs down to your spine and exhale as you curl your ribs toward your hipbones. Inhale as you lower to the floor. Keep your navel fat throughout the exercise, Repeat, 38 The Core Movements Material cu crept de autorLower Ab Strengthener ‘A. Lie with your back on the floor and position a pillow or ‘cushion under your hips and buttocks for added support. Raise ‘your legs and bend your knees, crossing your legs at the an- Kies. Place your hands behind your head. Your elbows should be outto the sides. IB. Press your abs toward your spine and exhale as you curt your hipbones toward your ribs, initiating the movement with ‘your lower abs. inhale as you lower your hips. Repeat. Benefit This prepares your lower abs—the lower end of your rectus abdominis, a traditional weak spot in women particu- larly after pregranoy—for tougher Pilates work that follows. Pilates Pointers > You should feel this mostly in your lower abs and groin, not your ribs and upper abs. > Before lifting your hips, tighten and pull the muscles in your groin up, as if you were holding a penny between your legs in your groin area. Then press your navel down, Doing Just those two movements will ‘strengthen your abs, even if your hips don't noticeably rise. Relax your head into your fingertips and keep your el- bows out of sight. The Beginner Pilates Program 39 u drept de autorLower Ab Strengthener More challenging A. Ifyou can do the first variation easty, try BB, Press your abs towerd your spine and ex: this. Lie with your back on the floor, your hands hale as you curl your hipbones toward your down at your sides, and a pilow or cushion ribs. Inhale as you lower your hips. Repeat. held between your thighs and calves. Lengthen your body from the crown of your head to your tailbone. Denise-eology... “Maintain focus below the belly button. You only need to make a small motion to achieve a maximum effect.” 40 The Core Movements aterial cu crept de auComfort Ab Curl Lie on your back with your knees bent and your feet flat on the floor. Place a rcllad-up towel under the base of your head. Grab the ends of the towel. Fatten your abs toward your spine and ‘exhale as you curl up, as shown. If your neck strains, relax it back into the towel. Roll back down to the floor as you inhale. Repeat. Benefits Many of the Pilates exercises in the Complete Pilates Pro- ‘gram require you to use your abdominals without sup- porting your neck. So you need strong neck muscles before moving on to that pro- gram. If you feel your neck straining when you do Pilates, use a towel, as suggested in this exercise. The towel espe- cially helps those with tight or week neck muscles, often due to an injury Pilates Pointers > You can use the towel for most Pilates moves. Try to wean yourself off it by holding your head up without the ‘towel and then relaxing it ‘back when your neck be- comes tired. > Remember, faster is not better! Moving slower incor- porates more muscle fibers. The Beginner Pilates Program 41One-Leg Lift Benefits This beginner pose will help you build lower abdominal strength as well as help you learn the basic Pilates ab- dominal posture. It's great for the sides of your waistline, ‘A. Lie}on your back with your abs tight, your knees bent, and your obliques. ‘your feat flat on the floor. Exhale as you lift your right knee up ‘while keeping your hips motionless and level. Use your right Pilates Pointers hand to meke sure your right hip stays in place. Inhale and reach toward your right knee with your left hand, as shown. » Keep your hips level and i motioniess throughout the move. » Ifyour neck strains during this move, relax the back of your head against your right fingertips. But don't use your fingertips to pull your head forward. » Keep your abs strong and ‘Still. The only parts of your = ody thet shotie-rnove we 'B. Exhale as you use your abs to pullyour shoulders up, ao ‘shown. Keep your head aligned with your shouders. Don't lead yourenns and lege: with your chin Inhale and lower your shoulders the flor. Repeat the sequence, switching arm and leg positions. Continue to alter- nate legs and arms, doing 10 repetitions with each leg using per~ fect form, 42 The Core Movements Material cli drept de autor‘Ue on your back with your arms extended overhead, palms up, ‘and with your knees bent, as shown. Exhale as you slide your pointed right foot out along the floor, only as far as you can keep your abs contracted, making certain that your lower back is flat ‘and pressed into the mat. Bring your knee back in toward your ‘chest as you inhale. Repeat three times and then switch legs. More challenging Lie on your back with your arms extended overhead, palms up, ‘and with your knees bent. Point your toes. Bring your left knee in toward your chest, as shown. Exhale as you slowly slide your ‘pointed right foot out along the floor as you keep your abs tight. ‘Slide no farther than you Gan with your abs contracted, making certain that your lower backs flat and pressed into the mat. Now, bring your right leg in toward your chest as you inhale and slide your left leg out. Continue to alternate your legs, repeating the entire sequence three times. The Beginner Pil Sey a Benefits This pose will help you learn how to keep your abs strong and contracted even when your body is lengthening. This wil also warm up your hip flexors, in your pels, for sub- ‘sequent movements as well as prepare you to progress to the singe-leg stretch (page 51) and other Pilates moves. Pilates Pointers > Concentrate on your abs ally, you want to fully extend your legs, but with your abs still engaged. » Keep your abs stil. You're only moving your legs. > Only go as far as the strength in your abs allows, » Relax your head, neck, and buttocks throughout the move. es Program 43 Material cu crept de autorBeginner Hundred Benefits This breathing exercise ‘strengthens the abdominal region as well es warms you up for your Pilates routine. ‘A. Le with your back on the floor, your arms down at your ‘Sides, and your knees in the air directly above your hips. Ex- tend your calves so that they are peralle to the floor. 'B. Exhale as you contract your abs to Ift your shoulders. In- hale. Press your palms down rhythmicaly as you exhale 5 short breaths, pressing your palms sightly down with each breath. “Then turn your palns up and press up rhythmically with § short inhales to complete one set. Repeat the sequence as meny as 10 times, equaling 100 breaths in al. (I you're just starting out, ‘aim for 20 breaths anc eventually increase to 100.) 44 The Core Movements u drept de autorBeginner Hundred More challenging Pilates Pointers » Ifyou're doing the beginner variation on the opposite age, keep your gaze on your knees throughout the move. > If your abs are net strong ‘enough to do a complete hundred, rest betwoon sets. » Think “length.” Stretch ‘through your fingertips. Le with your beck on the floor, your arms down at your sides, » Ifyour neck strains, support and your knees in the ait, directly above your hips. Extend your legs and point your toes. Exhale as you contract your abs to souenseiserd Needathy a: ‘pull your shoulders up, as shown. Inhale. Press your palms pillow or cushion. down thythmically as you exhale 5 short breaths, pressing your © Press your lower back tito ‘paims slighty down with each breath. Then turn your palms up the matand bing your ‘and press up rhythmically with 5 short inhales to complete one set. Repeat the sequence 10 times, equaling 100 breaths in all, down to maintain support for your spine. Even more challenging » Keep your rib cage in and drawn down toward your hips. ‘Do everything the same, only flex your feet and tum your toes. out. This wil target a deeper section of your lower abs below your navel as well as your inner thighs. The Beginner Pilates Program 45 Material cu crept de autorRoll-Ups 1’ Preparation (We pie Benefits Rol-ups build basic abdom- inal strength so you can move ‘on to more advanced Pilates exercises. They also stretch the hamstrings (the muscles that form the backs of your thighs) and loosen your spine for subsequent riovements: ‘A. Le on your back with your knees bent and feet fat on the ‘oor. Extend your arms 90 that your hands rest on either side of your buttocks. This move improves abdom- inal contro! through imprinting, ‘That means you're slowly rolling up one vertebra at a time. Then when you roll down, you're imprinting your spine one vertebra at a time into the mat. B. Exhale as you contract your tummy and squeeze your inner thighs together to lit your shoulders up, bringing your ribs closer to your hips. Stop once your shoulder blades lift from the ‘floor, Inhale as you release your shoulders to the floor. Repeat ‘three times. 46 The Core Movements Material cu dtept de autorRoll-Ups Preparation More challenging AA. Lie on your back with your arms stretched over your head and with your legs extended, feet flexed. Inhale. B. Exhale as you bring your arms in front of your chest. En- gage your abs and squeeze your inner thighs together to lift your shoulders up, 2s shown, bringing your rts closer to your hips. As you roll up, let the movement come from your abs, not from momentum. The Beginnor Pil Pilates Pointers » Atfirst, you can use your hands under your bent knees to help yourself rise. Move on to the more challenging ver- ‘sion when you no longer need your hands for help. » Relax your neck and shoul- ders, and if you're doing the {ess challenging exercise, on the opposite page, focus your ‘eyes on your knees. > This isn’t a contest to see how high you can lift your shoulders. Focus on your abs. Lift only as high as your abs ‘can hold out. » Keep your heels on the floor at all times, —continued Program 47 Material cu drept de autorRoll-Ups Preparation More challenging—continued D. Exhale and bend forwerd, keeping your ‘ward your spine as you inhale, ‘abs scooped in—that is, pull your navel in toward your spine. Roll back to the starting position, using your abs throughout the move- ‘ment, and try to feel every single vertebra touch the floor one at a time. Complete three full rol-ups, C. Sit tal; that your abs are pulled in to- Denise-eology... “Tmagine you're sitting on a beach, and as you roll down, one vertebra at a time, the bones in your spine make small indentations in the sand— that’s what we call ‘imprinting’ in Pilates.” 48 The Core Movements aterial cu drept de autorBeginner Single-Leg Circles =— o = ‘A. Lie on your back with your arms et your sides, your knees ‘bent, and your feet fat on the floor. Extend your right leg and ‘point your toes, as shown. Exhale and tighten your abs, navel in, Press your spine down into the mat. 'B. Slowly circle your right leg counterclockwise, as shown, ‘making eure to keep your hips level and motionless. inhale as ‘you circle your lea outward, away from your body. Exhele as ‘you circle inward, toward your body. After circling six times in that direction, switch to clockwise for six circles. Repeat the se- ‘quence with the other leg. % Benefits Leg circles strengthen your inner and outer thighs as well as teach you how to stabilize your abs and hips during ci cular movernents. Pilates Pointers » Keep both buttocks on the foor at al times. » Keep your abs completely stil. > Imagine that you are drawing a circle on the ceiling with your big toe. > Draw small circles at frst, then progress to larger circles to help improve flexbilty of the muscles surrounding your hip joint. > Feel as though your hips are anchored to the floor, The Beginner Pilates Program 49 Material cu dtept de autorRolling like a Ball Benefits ‘This move wil help you stretch your spine while teaching you to keep the deepest layer of your abs contracted during ovement. It will also improve spur belenes encmessege ‘A. Sitwith your back fat, bs tight knees bent, and fet pulled your spine, close toyour buttocks. Place your hands near your ankles and bal- ance on your “sit bones,” as shown, with your feet an inch off the Pilates Pointers: {jocs Pull your abs toward your spine tohelp keep your balance, > Your body will try to unravel ~—( ss during this move. Focus on keeping your abs pressed against your spine. > Slow down the move to stay in control. Don't let mo- mentum carry you back and forward. instead, focus on moving from your abs. » Asyou gah more control during this exercise, try to : seep your heels close to your B. While keeping your abs pressed against your spine, inhale buttocks throughout the move. as you oll back smoothly until your shoulder blades touch the floor: Then exhale as you roll forward to the sterting position. Try "ot to let your feet touch the floor. Instead, rol into the balanced Position on your sit bones. If you're just starting out, allow your {085 to slightly touch the floor unti you gain more control. Fe- peat the sequence three to five more times. 50 The Core Movements Material cu dtept de autorSingle-Leg Stretch with Pillow ‘A. Lie on your back with your head end neck resting on a pillow or cushion and your legs extended. Scoop your stomach ‘toward your sping, exhale, and raise your let lag off the floor ‘only as high as you can keep your lower back flat against the floor. Simultaneously, bring your right knee in toward your chest, ‘as shown. Place your right hand on your right knee and your lefthand on your right ankle. 'B. Contract your abs and raise your shouldors. Stay in position {as you bring your left knee in toward your chest and extend, your right leg, as shown. Continue to alternate your arms and legs in the raised position, inhaling as you change lags, exhaling ‘as your knea comes to your chest. Repeat the entre sequence four more times. Relax your shoulders and lower them back to the floor. if you can't keep your shoulders up throughout the move, do some repetitions with your shoulders raised and ‘some with them lowered to the floor, Benefits This move will help you learn to stabilize your hips and abs, even when your legs aren't to- gether. It will also boost your coordination and stretch your back and legs. Pilates Pointers > Think “length.” Extend your straight leg as much as pos- sible, Imagine that a string is pulling your extended big toe ‘away from your body, creating length. » Press through your inner thighs, as if your thighs were squeezing a cushion. » Relax your shoulders by pressing your elbows toward your hips. » Keep your neck open and long, not scrunched toward your chest. The Beginner Pilates Program 51 Material cli drept de autorLeg Lift with Reach Benefits This targets your lower ab- dominals and obliques, the abdominal muscles that form your waist. This exercise pre- pares you for the next leve— the crisscross in the Complete Pilates Program. It's also a great rotation exercise for the ‘A. Lie on your back with both knees bent and your arms over- waistline. head, Press your abs toward your spine as you raise your right knee toward your chest and your left foot just an inch from the floor. At the same time, raise your left arm toward your right, knee, as shown, Inhale and exhale as you switch your arm and leg positions, moving with your breath. Keep your abs engaged ‘throughout the exercise. Continue to alternate your ams and legs, repeating the entire sequence 10 tmes. Denise-eology... “Don't forget to keep your abs hunkered down, in an abdominal compression!” 52 The Core MovementsLeg Lift with Reach More challenging Pilates Pointers » Keep your abs pressed to- > Lengthen through your fin- ‘gertips es you reach, ex- tending your hands away from each other. ‘A. From the same starting position, contract your abs and ‘press your ribs toward your hips to raise your shoulders off the floor. Twist your torso slightly to target your oblique muscies, 'B. Inhale and exhale as you switch your arm and leg positions. Continue to alternate your arms end legs, repeating the entire ‘sequence 10 times. The Beginner Pilates Program 53 Material cu crept de autorBenefits This exercise is a wonderful stretch for the entire back. Plus, it strengthens your deep abdominals, helping you to sit with good posture. This spine stretch creates space for each vertebra and lengthens the spine. It's also a great stretch for the hamstrings. Pilates Pointers > Move first from your abs, bringing them toward your spine and then curing forward from your belly, then ribs, then chest, then neck. Don't lead with your head. > Many people tense their shoulders during this exercise. ‘Concentrate on keeping your shoulders low, away from your ears. > Keep your sit bones glued to the floor, 54 The Core Movements Spine Stretch Forward A. Sit with your legs slightly apart and extended in front of you, your feet flexed, and your knees slightly bent. Pull your abs in towerd your spine, Extend your arms at chest level, making sure to keep your shoulders refaxed, not hunched over. BB. Exhale as you bend forward, pulling your ats back against the spine, scooping them into a C shape. Inhale as you roll ack to the start, using your abs to pull yourself up. Repeat three times, progressively increasing your flexibility, Material cu drept de autorBridge with Pillow LL on your back with your knoes bent and your feet flat on the ‘loot Rest your arms at your sides, with your palms down and ‘at about hip level. Place a pilow or cushion under your but- ‘ocks for support. Take a deep breath, Exhale as you contract ‘your abs and curl your hips up, as shown, using your abs (not ‘your buttocks or lower back) to lif your torso. You can use your hands for belanoe, but don't use them to push yourself up. Hold for 10 to 15 seconds, relax, and repeat one time, More challenging LUe on your back with your knees bent and your feet flat on the ‘floor, Rest your arms at your sides, with your palms down and ‘at about hp level. Take a deep breath, Exhale as you contract ‘your abs and curl your hips up, as shown, using your abs (not ‘your buttocks or lower back) to lift your torso. You can use your hhands for balance, but don’t use them to push yoursetf up. Hold for 10 to 15 seconds, relax, and repeat one time. ‘This move teaches you to use your deepest abs, your trans- verse abdominis, to protect your back when t's in an arched position. It also stretches the hip flexors and strengthens your hamstrings, firming the backs of your thighs and buttocks. Pilates Pointers > Imagine curling your hip- bones toward your ribs. This will prevent you from arching your back too much. Your abs should appear scooped in, not pushed out. © Contract your abs, starting at your groin, all the way up to your ribs. But keep your but- tocks and lower back relaxed. > When in the raised position, lengthen your torso by ex- tending your hips toward your feet. The Beginner Pilates Program 55. Material cu crept de autorBack Reliever with Pillow Benefits For optimum balance, this move provides the opposite movement of the bridge (page 56) to let your spine relax and lengthen. This feels wonderful. Pilates Pointer > Press your abs toward Your 1 6 on your back with your head and neck supported by a ‘spine to fully open your lower pillow or cushion and your knees bent and feet on the floor, Use back. the strength of your abs to pull your thighs in toward your chest. Wrap your arms around the backs of your thighs, as shown, puling your legs closer to your chest. Take a deop breeth end then exhale with a sigh. Hold the stetch for 15 sec- Conds, relax, and repeat one time. Denise-eology... “Tf your abs are strong, chances are the rest of your body is totally fit a 56 The Core Movements Material cu crept de autorAbdominal Lengthener Benefits ‘This move strengthens and stretches your abs as well as lengthens your lower spine. It also prepares and stretches ‘your belly for the next move, the back strengthener. Lie on your tummy with your legs extended, your hands beside Pilates Pointers your shoulders, and your upper arms close to your body. > Keap your shoulders re- ‘Scoop your abs toward your back so that your pubs bone presses into the floor but your abs scoop away from the floor. ees onyareas \With your abs in postion, raise your chest and shouldérs ofthe» Keep your abs scooped in floor, as shown, puling slightly forward with your pams to keep ‘toward your spine throughout your chest open and your shoulders low. Inhale and exhale es the rene you hold the streich for 15 seconds. Relax and repeat one time. 7 > Your buttocks should re- ‘main relatively relaxed in this pose, with only a slight con- traction near your groin. The Beginner Pilates Program 57 Material cu crept de autorBack Strengthener Benefits Great for your back muscles that line your spine, this move teaches you to keep your abs pressed toward your spine ‘as you extend through your back. Pilates Pointers Get on all fours, with your hands under your shoulders and your > Press your fingertips for- knees under your hips. Press your navel toward your spine and iil enc yar (ose be Jengthen the crown of your head toward the wall in front of you ‘and your taibone toward the wall behnd you. inhale as you ex- create more length in your ‘end your let arm and right leg, as shown. Hold for 2 seconds, spine. Think “long,” not ‘then exhale as you lower. Repeat using your right erm and left “high.” Jog. Continue alternating arm and leg positions, repeating the > Pies youre entre sequence two more times. your spine to prevent your Jower back from arching, > Keep your abs engaged. Don't let your tummy hang “ down—pull it up andin, If you start moving your body, your mind will follow.” Denise-eology... 58 The Core Movements Material cu dtept de autorTotal Rest Pose Benefits ‘The total rest pose does just that—it relaxes your back. In this pose, your spine is long, Its a great pose to do as a warmup or simply a rest be- ‘A. Get on your hands and knees, with your abs tight and your “W90n tough Plates poses. back flat. Your hands should be drectly under your shoulders ‘and your knees directly under your hips, with the tops of your Pilates Pointers Teatfattortines face: > Keep your shoulder biades spread apart trom one an- other. It should feel es if your thumios and index fingers ‘want to lift up from the floor, but koop them pressed down. > When bringing your hips ‘back, pullin your bely button toward your spine. This action will alow you to further extend 1B. From your belly move back, bringing your buttocks onto the ‘Your buttocks to your heels. tops of your heols and resting your baly on your thighe. Koop ™ Breathe into your ribs, your hands rooted in postion throughout the move. Inhale and sing your breath to expand ‘exhale as you relax, holding the pose for 30 seconds. your ; not your belly or chest. The Beginner Pilates Program 59 Material cli drept de autorTHE Beginner Pilates PROGRAM at a Glance Compiete the beginner program in sequence three times a week until you feel balanced, strong, and ‘lexible when doing the moves. From there, you can move on to the Complete Pilates Program, in the next chapter. Or you can tackle the exercises in the 3-Week Total Body Makeover in part 4. Try to flow from exercise to exercise, moving with your breath. Warmup Stretch with Knee Sway Basic Ab Strengthener a Lower Ab Strenathener Comfort Ab Curt 60 The Core Movements Material cu drept de autorBeginner Single-Leg Circles Rolling like a Ball The Beginner Pilates Program 6113 pen 14 ji @@ Spine Stretch Forward Bridge with Pillow 16 Back Reliever with Pillow Abdominal Lengthener Back Strengthener i Total Rest Pose 62 The Core MovementsThe COMPLETE Pilates PROGRAM his routine provides you with a sequence of movements that flow from one exercise to the next, You should feel smooth and fluid during your transition between moves. If you feel awkward in some of these exer- cises at first, know that in time your strength, flexibility, coordination, breathing, and balance will come together, helping you to mindfully move from pose to pose. Completing all of these movements in order can be challenging, even for me. Try the Complete Pilates Program after you've already mas- tered the Beginner Pilates Program on page 35. As in the Beginner Pi- lates Program, some exercises have two or more versions. If you're just moving from the beginner program, start with the less challenging ver- sions then work your way up to the more challenging. Unless otherwise noted, try to spend at least a minute with every move, doing about 10 slow repetitions. Listen to your body when com- pleting repetitions. Go slowly, move fluidly, and give 110 percent of ef- fort. Think “quality” over “quantity.” 63‘This warms up your back and ‘abs, particularly your outer abs, for the rest of your Pilates routine. The warmup stretch is a great stretch for relaxing between tough The Core Movements Warmup Stretch with Knee Sway A. Lieon your back with your knees pulled in toward your chest. Hold your shins with your hands. Press your abs toward your ‘spine and allow your lower back to lengthen and widen. Hold the stretch as you inhale and exhale three deep, siow breaths. 'B. Move your hands away from your legs and place them on. the floor at shoulder level. Using your abdominal musces 10 in tiate the move, slowly lower your lags and then bring your knees to the right, 8s shown, pressing your knees together as ‘you move. Relax and allow your lower back to stretch as you op your abs pressed toward your spine. Hold the stretch as ‘you inhale and exhale threo doop, stow broaths. 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