PILATES FOR BEGINNERS

Practice at Home to Relieve Stress with Easy Sequences and Core Exercises to Improve Posture and Flexibility

By

Ayda Moore

© Copyright 2020 by Ayda Moore

All rights reserved.

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Table of Contents

INTRODUCTION

CHAPTER ONE

UNDERSTANDING BODY POSITIONING FOR BETTER EXERCISING

CHAPTER TWO

PILATES PHILOSOPHY

CHAPTER THREE

GETTING STARTED

CHAPTER FOUR

WARM-UPS AND COOLDOWNS EXERCISES

CHAPTER FIVE

INTRODUCTORY PROGRAM

CHAPTER SIX

LEVEL 1 PROGRAM

CHAPTER SEVEN

LEVEL 2 PROGRAM

CHAPTER EIGHT

SUPPLEMENTAL STRENGTHENING EXERCISES

INTRODUCTION

It's important to note that the name, Pilate, is named after the founder, Joseph Pilates, who was born in Germany at the end of the 19th century. His health was fragile because of a thorax malformation, and he dedicated his life to improving his physical condition. It worked for him, and in many areas, he was an accomplished sportsman.

Pilates is an exercise that builds muscle strength and is very popular in the United States. Recently it has appeared in France, where classes are held in sports clubs, and specialist facilities are being decided to open to meet the demand from an increasing number of fans. Why? Because Pilates is not just a session about gymnastics. It takes a particular path, combining muscular work with self-centering. It's another way of looking at the effort, following the philosophy of mentally mastering the body.

To name the most famous ones, it is practiced on the floor, or on special machines such as the Reformer, the Cadillac, and the Wunda Chair.

Machines Pilates. Must not be put off by their unattractive appearance. They are not machines for torture, and you need not be an acrobat to use them. They 're fun and offer an extensive, scalable way to work with the body.

Pilates on floor. The floor Pilates method is now a complete sequence that can be implemented at different difficulty stages. The simplicity of the floor exercises (this is their advantage over the machines) means that, once you are familiar with the method, you can practice them anywhere using just one mat. Remember this golden rule; however: each level corresponds to an increase in effort that you must follow. While some exercises might seem basic, mastering them and then practice them regularly was nonetheless essential.

Pilates Accessories

Floor Pilates also utilizes accessories like the disk, rubber band, and big or small ball to make the movements tougher and more fun. We have chosen to speak about the last two of our demonstration.

The little ball: this is often placed between the knees or ankles for the inner thighs to work. Held between the knees, it is not essential but offers the benefit of toning the muscles of the adductor in an exercise designed to increase spine awareness.

The huge ball or Pilates ball: this is used to support part of the body, to improve movement control, or to check the balance as unstable support. For a more in-depth workout, it requires an additional effort from the stabilizing muscles.

Pilates' ability to strengthen the core, sculpt long, thin legs, and increase strength and flexibility has long been praised. Since the 1930s, professional dancers have been using Pilates to maintain peak performance and prevent injury. Pilates became popular among celebrities in the late ' 80s for increasing strength without muscle mass. Yet a common misconception, despite its popularity with actors and dancers, is that only people who are already-fit can do Pilates.

This is totally not true! Pilates can help anyone, of any age and fitness level, make lasting changes in their posture, core strength, flexibility, and overall fitness when practiced properly. Originally, Joseph Pilates called his method "Contrology"—the analysis of control — because he claimed that the activities involved total power of the mind, body, and soul. "Contrology" has become synonymous with "Pilates" over time as its disciples and students recommended the practice to others. It was only in the 1980s, more than 10 years after his death in 1967, that the name of his system transition has become simply "Pilates."

The early disciples of Pilates diligently preserved his method, and the practice is often referred to as "classical Pilates." Over time, Pilates practitioners also introduced slight modifications or adjustments to classical Pilates to integrate current understanding of biomechanics (the anatomical movement of the body). As practitioners and teachers, we support the classical system of Joseph Pilates but have always recognized the need for reform. Every body is different, so each individual may need to do slightly varying Pilates exercises. All through this book, you can find many of our modified exercises.

We first discovered Pilates on an international tour, while dancing. We were in desperate need of a plan for strengthening and maintaining that we could do in hotel rooms, backstage, or wherever! Any night, doing eight shows a week, then staying on a bus or in another hotel room, causes havoc on the body. But once we started practicing Pilates, we felt stronger and healthier in our bodies. Pilates very quickly improved our core strength and joint mobility, which held us safe from injury throughout our dancing careers — and even later, as Radio City Rockettes, dancing on a steel stage!

Following our years of dance, we continued to do Pilates while graduating from Columbia University with degrees in International Economic Policy. Soon we realized that we could combine our passion for movement and Pilates with our business skills, and the seed was planted for our Manhattan studio, Pilates on Fifth. We opened it in the year 2000, and we are now thriving many years later!

We've seen countless people at our studio, turning their bodies and living with Pilates. After childbirth, many women turn to Pilates, as it helps to restore the connection between the brain and body to the abdominal muscles, especially after a C section. One of our male clients (who admitted that he took Pilates lessons only to appease his wife) was shocked to see how much his range of motion improved in spinal rotation and shoulder mobility, which greatly improved his golf game. An older female client still brags about rising an inch in her 70s despite strengthening the deep postural muscles that support the spine. Clients routinely tell us that, thanks to Pilates, they 're stronger now than they were 5 to 10 years ago.

CHAPTER ONE

UNDERSTANDING BODY POSITIONING FOR BETTER EXERCISING

It is essential to assume the correct posture or position before beginning any workout in order to connect or engage the appropriate muscle groups. When you assume the correct posture, the energy focuses on the muscles involved to function and avoids spending on other areas of the body or on unnecessary movements.

It is particularly true when starting an exercise that is entirely new to your body. Generally, new exercise programs require concentration and control, of which the body may never have been subjected. For example, suppose the first time a triathlete attempts a yoga class. The new positions require considerable observation and focus. Muscles are subject to movements that are new to them, and forcing the movements can cause injury, especially if the positions are held for a while. It's always important to keep in mind that every new body routine needs to be approached with caution.

As triathletes are quite fit in compared with the total population, they are also more readily nearing physical challenges and sometimes throwing themselves into new regimes with the mental attitude that their bodies can endure any new venture.

However, as a result of endless hours of repeating certain movements over many years, the muscles have just memorized those movements. If the body and mind have, in every manner, approached a routine, it is difficult to change the pattern without making changes to the results. Initially, these changes can be adverse — such as slower times or shorter jumping distances — until the muscles accept their new regime as the basis to progress. And if a person undertakes Pilates, he or she will initially have negative results before the body "tunes" to the new regime itself.

The results can then be used in faster times, bigger distances, and the like. Therefore, it is essential for athletes to work with a suitably trained Pilates instructor — one with great knowledge and specific athletic movement training, rather than a ballet-trained Pilates instructor, who may have less refined athletic experience.

The bodies will still take the easy path out. They can execute movements requiring the least effort and concentration. Our bodies will prey on us when we're not focused! To illustrate this, lay on your back with your arms spread over your chest to the ceiling. This can be done with hand weights or without them. Hold them directly above the arm, in line with the shoulders, by using weights. Slowly raise the arms out from the neck on the sides, and then close them over your chest again. Repeat half a dozen times on the cycle. Notice that when you do more repetitions, as you are in the air, the arms slowly begin to move over the face, then when open to the floor, in line with the head. This has the effect of raising the shoulders gradually and engaging the neck muscles. Imagine the effect when you repeat the exercise hundreds of times!

Concentration and hard work are needed for working specific muscle groups. To perform a near-perfect movement before the muscle creates an engram (subconscious pattern), which will make the action automatic includes a "muscle pattern" of sorts. You need to establish a focused routine to accomplish this. Then any new movements can be approached safely, such as an attempt at yoga when you were a triathlete beforehand. You can do your own "self-check" on the requirements, benefits, limitations, and dangers your body must encounter.

THE EXERCISE FORMULA

I've built a formula to help you exercise (including pirates) to the best of your physical ability, regardless of your fitness level. The formula has been designed to help you make each exercise accurate and thus help you get the best out of any step or series of movements.

At first, it can seem hard to pursue all of the formula 's points at the same time. However, you can perfect the exercise and develop great technique by systematically covering each point sequentially, and mastering that principle before undertaking the next one. A gradual, step-by-step approach to a new routine will provide a solid basis for developing greater speed, range, or movement control.

The formula reads as follows:

1. Posture/Alignment/Position

2. Rückseite

3. Breathing

4. Exercise 

5. Stretch

6. Questions

It has been found that if the rule is adhered to, it is almost impossible for an instructor to perform a routine incorrectly, or to show a client a wrong move. In turn, let 's look at each of those six points.

1. Posture/Position/Alignment

When starting an exercise, it is important that the correct position or alignment for the exercise is first defined. When it's not correct from the beginning, the move is likely to be sloppy and less effective. It is particularly important for exercise rehabilitation programs. Establishing and maintaining a leg, pelvis, or torso in the correct position is crucial to the final result. A difference in the location of a body part of just one centimeter may mean a difference in the effectiveness of the exercise by 10 to 50 percent. See a gymnast pulling one centimeter away from her projected alignment in the parallel bars or on the beam. She may lose control or balance or fall off the system. Or if a tennis player hits the "sweet spot" on his racquet more often than his opponent does, it may mean the difference between winning and losing, between perfection and "close enough is good enough."

Training the brain to find such small differences takes help. A mirror can help you identify significant differences in position and alignment. The following are a few questions to ask yourself when you start practicing this formula principle. Note the list is not exhaustive.

1. Are the hips square?

2. Is the leg in line with the shoulder?

3. Is the torso upright?

4. Is the foot flexed (or pointed)?

5. Are the shoulders level?

6. Is the back straight?

7. Is the stomach flat?

8. Is the neck elongated?

9. Are the shoulders relaxed?

2. Back

Ensure the back is in the position required for the exercise to start. In general, when lying supine with the knees bent and the feet flat on the floor, the back should be in the position of the stable spine with the B-Line Core engaged. Now engage the pelvic floor as described before, also.

This may actually be one of the few times many of us feel our lower abdominals contracting! Constant maintenance of the B-Line Core helps to strengthen this abdominal muscle group.

Strength in the lower abdominals greatly assists in relieving pain in the lower back and in organizing the pelvis.

Rib cage control also provides stability for the spine. Was the back straight while we're upright, or is there a bend to one side? Is the arched lower back, or is the upper back too rounded? Is the head bent forwards or backward direction? Many of these problems can be corrected to a certain extent by muscle realignment and reeducation. As in some cases of osteoporosis, if the problem is more structural, the spine and back should be aligned as well as possible, without causing any discomfort.

3. Breathing

The proper breathing method is important and can't be stressed too often. Many people hold their breath when performing challenging little movements. It's important to avoid holding the breath while exercising, as I mentioned earlier. You will strain your body if you hold your breath while you are taking a step.

It is generally accepted that one should breathe out on the effort when exercising. Sometimes the breathing in the style of Pilates outlined in this book is reverse to this principle. That is because breathing in on the effort in some cases gives the back more support. Imagine, for example, that you lie on a low bench on your back, lifting a heavy weight in order to work the triceps.

You bend the elbows of both arms to perform this movement, lower the weight over the head toward the floor, then straighten the elbows to return the arms to vertical position. There are several issues surrounding how this action is typically carried out.

Usually, this movement is done with the feet on the ground, creating an arch in the lower back, before the exercise even started. This alone can cause stress and tightening of muscles in the lower back. When you lower the weight toward the floor, the back then arches even further, as, at a certain point, the pectorals almost lock. Mobility at the shoulder joint is limited. Usually, you take a short breath in as the lower arms toward the floor and a heavy breath out as you raise your arms back to the start position. None of this leads to considerable strain on the whole torso.

Other areas of stress and strain will be eliminated as much as possible to control the exercise and to concentrate the research on the desired muscle community. Another such stress point is usually breathing. Breathing plays a vital part in helping the body cope with stress, be it mental or physical. The exercise will look very easy if you were to do the same exercise with calmer breathing, flatter back, and less facial expression.

You may also need to lighten the weight and gain more control, as the different methods of breathing would change the ability of your muscles and perform the movement that they used to do previously.

Because sometimes people are told to breathe during an exercise, something like this is said this to them: "Lift your leg and relax out." They will interpret this as meaning that they have to shift the limb and only breathe out when the movement is full. Instead, one can ideally say the breathing instruction something like this: "Breathe in (or out) to..." Breathe for the duration of the motion to reduce stress and strain while avoiding injury. Breathe calmly through the nose and breathe out calmly through the mouth.

When you become accustomed to breathing in the movement-appropriate way, you can perform faster repetitions, still breathing in normally for two, three, or four repetitions, and out for the next two, three, or four reps.

4. Exercise

You will be performing the exercise as well as possible when you get to this phase. When in the first half dozen steps, you can't perfect the movement with the right breathing, don't despair. Practice the breathing exercise for how it feels comfortable. Get the body to move and understand what's required. When that is more feasible and familiar, then adapt the breathing to the correct requires.

Also, when doing advanced exercises, return to the basic versions as often as necessary. You will find that, as you learn to apply more focus and connection to simpler movements, they can still challenge you too.

5. Elongation

Through lengthening by the movement, you will gain a greater feeling by moving the limbs or some other part of the body, by working all the muscles, especially the unused, smaller ones. For example, when you are standing or lying on your back, hit the B-Line Core and decompress the spine (drawing ribs away from hips), while pressing the shoulder blades into the tailbone at the same time. This action requires greater abdominal contraction and helps to keep the spine longer and more flexible and also to reduce strain on the vertebrae and discs.

Keep the knee and elbow joints slightly unlocked (avoid hyperextension) when working to lengthen the arms or legs. Locking them can put strain on those joints. When these joints are hyperextended, then the bones are actually fused together, and the muscles will strain rather than working. You should also resist too much of a bend (hyperflexion), which will prevent lengthening of the muscle and restrict the limb's mobility from the eye. With the unlocked joint, it is also possible to lengthen out of the socket (without moving the shoulder or hip) and achieve the required mobility.

Constant lengthening of the worked muscle group will lead to many significant benefits, including:

Leaner muscles, less bulk

Reduced stress on the joint

Increased awareness of specific, isolated muscle movement

Increased mobility of the joint

Reduced “clicking” of the joint

The group of muscles you wish to lengthen will be stable and free of injury. Injured muscle lengthening will put greater load on the fibers and trigger more problems. It's common for the limb to be unable to move through its full range in many exercise routines, especially those involving heavy weights. The body keeps the extremity from extending to the amount of stress on the joint. Failure to extend the muscle into its full range may, however, have the effect of shortening the muscle. For example, during biceps curls, the arm is never extended to its full length when lifting a heavy weight. Usually, also the upper body is curled forward to prepare it to take the strain of the next lift. The weight movement touching the thigh gives the illusion that the arm has accomplished to a complete extension.

If the exercise is performed correctly — that is, through the full range — with the same amount of effort, the weight will have to be reduced, because the muscle fiber of the biceps is weaker when it is almost fully extended. If greater strength in the extended position is achieved, an increased weight may then be applied safely.

Similarly, whenever the knees are bent at an acute angle at the knee joint (heels too close to the bottom) during an abdominal twist, there is little chance in the abdominals to achieve length. The forward contraction has the effect of squashing the abdominals and squeezing the forehead of the thighs. This makes the abs bulge out rather than spoon upwards. Afterward, the exercise is strained and inefficient. With the knee joint at the right angle (feet farther from the bottom), performance can improve as long as the abdominals are scooped in, with an increased effect on the muscle worked. For the knee joint more than a right angle (obtuse angle), the hip flexors are more elongated, and the exercise is more difficult as the Stable Spine and B-Line Core are engaged. If the pull of the hip flexors is reduced more, the abdominals will work more efficiently

To almost every athlete, strength in length will be the epitome of muscle tone. Female classical ballet dancers find that their extreme ranges of movement are extremely flexible but not strong enough. It is a weakness to them. Yet, however desirable their strength factor is, most ballet dancers wouldn't be caught dead in a weight training gym, and they'd be too bulky for fear of their muscles!

The triathletes, on the other side, would allow more versatility without compromising their strength. As most will never have been caught dead in a ballet class! In this book, the Pilates exercises laid out will appeal to all genders. With the proper use of weights, dancers may gain greater strength without having to risk bulking their muscles.

Triathletes can enhance flexibility without compromising strength or speed. Each may actually benefit from one common factor: reduced injury risk. Elongation, through the full range of movement, requires concentration and effort during all repetitions. The first thing to happen, as the muscle tires, is the reduction in muscle lengthening. This is because the muscle, in a contracted position, can work more easily. If you find that muscle elongation can't be maintained, stop the exercise. Only continue if you are in a position to maintain an elongated line.

6. Questions

This is the most important part of the Formula exercise because input is needed. Using the feedback, we "rearrange" the exercise to produce greater results if necessary. Once the formula's preceding five principles have been implemented systematically, the final and most important part of the equation remains. However, after any movement has been mentally assessed and corrected, there can also be room for improvement in the technique. Your performance can be assessed in several ways. By returning to the formula, asking yourself the following question will help you correct the movement:

Where do you feel the exercise is working, and at what level (whichever applies to the exercise) on the job scale or stretch scale? You will know that the movement works only in the groups of muscles intended for the move. There are lots of areas where things could go wrong. The rule is: don't do it if it feels uncomfortable or hurts!

Common sense should always dictate the actions. Any of the most important areas to be addressed are listed in the section above. It is by no means an exhaustive list, but as a reference, it will provide an understanding of correct and safe movement of the muscles. Following this will give you a better sense of moving body awareness and allow you to listen to the body when it speaks to you.

BODY AWARENESS AND POSTURE

Getting to know your body is an important start to your program of Pilates or some other exercise. As people evolve physically, physical habits also develop. Any of these, such as lifting objects in a certain way, may have taken years to develop. Whatever the reason, our bodies prefer to move along the path of least resistance when performing any task. Our subconscious incorporates the path. It is stored for future reference in our memory banks when we make the same movements or similar ones. When we do many of the everyday movements of life, our bodies will automatically try to cheat on us.

Many of these movements, such as walking with the arches of our feet, dropped inward (pronated), may be incorrect. This may explain why some people get headaches, and others feel lower back pain. Yet, most of us don't know that such a movement could be the cause of our symptoms.

Understanding and correcting the smallest imbalances and incorrect positions of the body will eliminate many of the mild, or major, aches and pains with which we become so accustomed.

You can gain a greater understanding of your physical being by being more aware of your body, and of the space within which it moves.

It may be difficult at first to mentally identify and feel individual parts of your body without having to move those parts. When you do this, however, you can understand how to move correctly more easily. The effect is that your physical and mental reflexes increase, you can better judge distances, control the amount of effort you put into physical tasks, and also alleviate physical stress and mental anxiety.

Understanding your body also means listening to it when it reacts to situations that are adverse. It doesn't mean pushing it when you think you can handle a job, but you know you still have small doubts physically. As you grow your body through such a program, you may begin to realize that your movements are sloppy and ineffective without proper mental focus. It is important to understand that if your body has performed as correctly as several possible repetitions of a movement and the extra one is not up to standard, then you should not continue with the remaining repetitions.

Any number of bad ones worth a perfectly executed move. Several key concepts are essential for simple workout control and the achievement of beneficial outcomes. A few are listed below:

Extend it if you think you've gone as far as you can!

You have to be specific to being terrific.

Rotate from the rib cage.

Move the shoulder blades (toward the tailbone) into the pocket.

If it is not aligned, align it.

Make it work while the muscle isn't functioning.

Relaxing completes the movement.

Deeper breathing helps enable the deepest layer of abdominal muscles (the transversus abdominis).

The body follows wherever eyes go.

Work the muscle next to or nearer the moving joint.

THE PERFECT TORSO

POSTURE (PTP)

By lengthening or elongating through the movement, you can gain a greater sense of working all of the muscles, especially the unused, smaller ones, when moving the limbs or any other part of the body. To do this for the torso and therefore achieve what I call the Perfect Torso Pose, follow the steps listed below:

1. Engage the B-Line Core.

2. Keep ribs lengthened at the sides (lateral) away from the hips.

3. Press the blades of the shoulder towards the tailbone (which we will call the "pocket").

4. Lengthen via the head crown, then drop the tailbone down to the ground.

5. When bent at the knees or with the legs in the air rather than flat to the ground in a supine position (lying on the back), decompress the spine by lengthening the hips away from the ribs.

CORRECT POSTURE ESTABLISHMENT

Foot Positions

Your stance begins at your feet. The feet form an integral part of every exercise. Not to be considered only like attachments at the end of our hands, the feet are working continuously. They should be flopping around at no time and left unattended. Imagine when you are standing, that each of your feet is like a tripod. When you keep this equal load when rotating the rest of the body, you'll feel like you're anchored to the floor. In this way, a key element of good posture can be achieved.

Work as described below the abdominals, holding the legs straight but not locked. Engage the Posture of Perfect Torso. The toes are pointed in the pointed position, with the joint between the big toe and the second toe being in line with the kneecap center.

This strength line prevents either an inversion (turning in, see Figure 33) or an eversion (turning out) of the foot. The stretch should be felt on the tip of the foot, and instead of a cramped pointing of the toes, you will feel a lengthening sensation. Attempting to stretch over the toes will cause the arches of the feet to cramp. If this occurs, then point the feet softly.

Press through the heels as far as possible to achieve flexed position or dorsiflexion. This should draw the toes towards the knees without curling them back. If the toes tend to curl up, then draw the feet's balls into you. It could take some practice. If the calves feel excessively tense as you flex the feet, stretch them out before continuing with the rest of the program.

Toning

Most of the women want to tone the following muscle areas:

The arms' backs

Abdominal section beneath the navel

Knuckles

The hips' outside

The thighs' back 

Most of the men are mainly interested in toning the whole abdominal section. If we could keep the muscles toned, there would be less chance of fatty deposits building up in those areas. For example, how often do we find fatty deposits on thigh front? Because we are driving, climbing stairs, jogging, or running continuously, the muscles of the quadriceps never get a chance to rest. We have no need to worry about toning up this group.

In contrast, in our normal, daily routines, the buttocks are typically not held firm. Thus, the muscles that are there become slack and need additional work to reshape them to the desired size or form.

Squeezing the buttocks tightly as if they were gripping a $100 bill is not essential to maintaining good tone and may eventually produce more bulk in the buttocks as well as lower back tension. It is preferable to keep the buttocks pinched lightly when standing as if you were holding a $1 bill between your "cheeks." Another method for toning this body part is discussed in the following subsection.

The Bent-Knee Walk

Walk with a tiny bend in the knees when the front foot hits the ground to reduce back stress and tone the buttocks. Doing so can take some to get used to and at first feel unnatural, so let me break down the action for you. First, walk normally, and place your hands on your buttock as you do so. Are they firm or flabbing? Then walk in the front knee with a small curve, as if you were creeping up on someone (that is, first land heel and then, as normal, roll forward to the toe). Use your hands to feel the difference in the buttocks muscle connection. When you walk downstairs, you bend your knees, so why not when you walk on a horizontal surface? Will walk this way:

remove stress in the knee joint as the knee is used as a spring rather than a locked joint by action;

lower back stress by preventing the whole leg from jamming in the hip socket;

eliminate jarring in the spine.

Return to your normal gait after thirty to forty steps of walking with bent knees, and notice the difference. Do you feel your heel jarring and banging at the ground?

The Center (Abdominals)

The center of the body is defined as the area between the ribs and the hips that includes the muscles in the front, back, and side. It includes the four abdominal groups, as well as the back muscles (quadratus lumborum) and either side of the spine (muscles of the erector spine). The abdominals offer assistance in keeping the body taut to the rear. They also assist in torso rotation.

It's easily illustrated how they work to support the posture: let your stomach muscles go slack. Notice what's going on with your posture: you 're starting to slump. The shoulders move forward and forward, the lower arches in the rear, and the body shorter. A slumping posture can result in reduced breathing capacity as the lungs get squashed. Now sit upright on your bones, without the back arching. (When you sit as upright as possible without the back arching, do you feel the two bones that you're sitting on in your bottom?

These are recognized as the "sitz bones.") Notice your stomach pulls in toward your spine at once. The muscles in the lower back also engage to straighten the back. This does not only make you sit taller but also support the back and lift the pressure off it.

Position Supine: Lying on your back

Place a mat on the floor and lay on your back, your feet stretched out and together with your sides' hands relaxed. You'll notice an arch is in the lower back (neutral spine). When the position is too uncomfortable, then bent both legs very slightly. Place your hand between your back and the floor in the space, and engage the B-Line Core. Can you feel engaging abdominal muscles? (Do not push your feet, or tilt your pelvis to the ceiling.)

Remove your hand and keep the B-Line Core maintained. Do you feel how much deeper you 're working from abdominal region now? You might even feel like the back is itself pressing to the floor (Stable Spine). That is one way to identify and feel the "center." It is the area from which emerges all controlled strength and flowing movement.

LET REVIEW HOW TO THE STABLE SPINE ENGAGE.

Decompress the spine first, then lengthen the hips away from the ribs. Now press the sacrum and lower back lumbar parts into the floor like you're pressing down on two coins; do so without tilting the pelvis. That is the Spine Stable.

Feeling as if the back isn't flat on the floor, then the back isn't flat is a common error. The aim of the Stable Spine position is to provide support for the back while the spine is in a stable position, one in which the hips are neither tilted in a tuck nor extended to arch the back.

The Neck

Do not allow the neck to arch when lying on your back, as that will tighten the neck muscles and jut the chin forward. Lengthen the head crown to stretch muscles in the neck and improve postural muscles in the thoracic/cervical area. The eyes should be focused slightly forward from the eyes to the ceiling at an angle to an imaginary vertical line.

Neck (and shoulders) tension can lead to poor posture and severe headaches. Tight trapezius and muscles in the cervix make the chin jut forward and create an arch in the neck. To create positive muscle leverage, press the shoulder blades to the pocket and slowly draw the chin's tip down very slightly to the rib cage and back up to the wall behind you, thereby lengthening the head's crown to the ceiling. Must not squash the chin into the chest. Can you feel the stretch in the back of the neck? This feeling can even extend toward the shoulder blades down the upper back.

Sitting

Most people tend to slump when in a sitting position. Instead, the Perfect Torso Posture engages when you're sitting. See your spine becoming like a rod. The rod is perfectly upright, perpendicular to the floor and runs through the top of your head from the base of your spine. Now imagine that as your hips stay anchored to the ground, your torso is sliding up the rod and engaging the B-Line Core. The body is straight, and the back is without an arch. if you had to sit straight in front of you with your legs, any arch behind you would immediately disappear. If you're in this position trying to create an arch in your back, you would undoubtedly strain your back muscles.

Shoulders

Tension of the neck and shoulder is a common problem for most people, whether they are doing exercise or not. This tension is caused by a tightening of muscles in the trapezius. Often when we feel a sudden shock or shock in an almost defensive reaction, our arm, shoulders, and neck automatically nervous. When we lift objects, we hunch the shoulders even if we hold a baby on the hip. Then when our friends give us a rubbing of the neck or shoulder, they'll comment on how "hard as rocks" these muscles are.

Tension in the neck and shoulder may be caused by situations as various as sitting all day in front of a typewriter or machine or thinking about the outcome of a test. Tension shortens the muscle group, as with any muscle tension, and in turn hunches (and rounds slightly) the shoulders and arches the neck. Sit in an upright position with your hands behind your head and hunch your shoulders to reverse the process. Now, allow the shoulders to release gently by pressing the blades of the shoulder together and down as hard as you can onto the floor while lengthening the crown of the head to the tip. It has the effect of opening up the chest and allowing the pectoral muscles that roll the shoulders forward to release slightly. This may also cause any discomfort as the muscles connect between the shoulder blades. Do this move several times, and each time will feel the tension releasing further.

Another way to feel the release of tension is to place your hands on your shoulders (Right hand across right shoulder, left hand over left shoulder), or wide-open elbows. Feel the tightness of the muscle (the upper trapezius) here with your fingers, as it remains in a contracted position. So, keeping your fingers in place, just pull your elbows in front of each other and feel the muscle release of tension. Keeping the elbows together is better than having them wide open.

For another method, sit at knee height with your arms extended away from the body, lengthening your fingertips. The neck and shoulders may feel tense already. Hunch them back as much as you can. Note the chin tends to jut forward too? Now focus on the following:

1. Press the blades of the shoulder into the pocket, with a deep sigh.

2. Lengthen it more by the fingertips.

3. Grow your hips as tall as you can.

Repeat the movement by hunching just as much as before by 10 percent. Now perform the above release procedure, and hold it while breathing normally for twenty seconds. Repeat four more times, and then rest your hands by your sides. Do you feel taller? And relaxed? Does it make your body feel lighter? Do you feel any more mentally relaxed? You can use positive muscle control to negate the effects of both physical and mental tension by contracting the muscles opposite those that automatically create tension; (In this scenario, you contract the rhomboid muscles between the shoulder blades to counteract the pectoral muscles of the chest, which generate rounded shoulders and a slumped posture.)

Imprinting and Peeling Off

Because for the rest of the body, the spine is a major focal point of movement, it is important to keep it supple and strong. When you get off the floor or lie down, the movement of the spine should look like leaving a spine imprint in soft sand. Without any sharp or jerky moves, each vertebra should be moved one at a time when you raise or lower the torso to or from the floor. Some analogies may help you get this done:

1. Imagine the spine being like a string of pearls being lowered (or raised) one at a time.

2. Imagine that your spine is stuck to a wheel's perimeter; as the wheel turns smoothly, so each vertebra moves one at a time, whether you imprint or peel off the floor.

CHAPTER TWO

PILATES PHILOSOPHY

Joseph Pilates' health and wellness beliefs were inspired by the physical and mental wellbeing philosophies of ancient Greek and Roman. Pilates adopted the Roman motto means Sana in corpore Sano, which translates into "a sane mind in a sound body." He believed that the only path to true happiness was the simultaneous strengthening of mind and body, and he identified various techniques to help people get there.

Visualization to get your mind and body engaged

Visualization – the act of forming mental images to help in movement execution – has been scientifically proven to enhance athletic performance once considered to be a mystical or new age belief.

Broadly speaking, there are two types of visualizations that will enhance your experience of Pilates: One uses imagery, and the other uses anatomy. For example, in order to achieve flat abdominal muscles and the concept of "drawing in," we could say to our students, "pull your belly button to your spine." Or we could say, "Imagine that you squeeze an orange between your belly button and your spine," which is a visualization based on an image.

Because not all visualizations work for each individual, in this book, we have both image-based and anatomy-based visualizations. We do this to help you focus on the movement that you're performing. By focusing on the targeted muscle and the exercise 's proper physical execution, visualizations engage the mind and body, resulting in better overall outcomes.

Focusing on Your Powerhouse

The word "powerhouse" was coined by Joseph Pilates to describe the lower two-thirds of the torso. This runs from the chest base (the pectoral muscles) to the crease of the hips, continuing on to the pelvic base. The four abdominal muscles are in the powerhouse: the lower back muscles, the thick muscles that surround the spine, the diaphragm, and your pelvic floor muscles. The word can be interchanged with the mainstream term 'core,' but remember that both terms are much more than 'abs.'

Pilates believed the combination of a strong powerhouse, a supple spine, and action-coordinated breath were the cornerstone for all healthy movement. According to Pilates, abdominal control and correct technique are always secondary to range of motion. Whether you're pitching a ball or practicing Pilates, any movement generates from a strong center. So, during the exercises in this book, be sure to focus on the powerhouse. Activate your powerhouse before you start with each exercise, and make sure it stays engaged during the whole movement. With time, this will become automatic, but don't get discouraged if you have to think consciously at first about activating and reengaging the powerhouse. Once you're in the habit, you'll begin to notice the difference in how you move on and off the mat.

Strength-balancing, flexibility and spinal movements

Joseph Pilates began his book, Return to Life Through Contrology, in 1945, with a chapter entitled "Civilization Impairs Physical Health." It laments how the hectic lifestyle of the 1940s wrought havoc on the posture of modern civilization. Imagine if he'd been living to see the world of smartphones, texting, laptops, tablets! Unfortunately, today we 're much more sedentary than people were during the era of Pilates. This means that today its aim of improving posture through exercise is even more important.

To correct bad habits and restore the body to its natural, upright carriage, Joseph Pilates designed his signature system using a balance of strength and flexibility. Also, Pilates balanced targeting small, deeper muscles along with larger, superficial muscles, resulting in increased total body strength.

Joseph Pilates dismissed the adage "you 're just as old as you look" well ahead of his day and then believed that you're only as old as your spine. Each Pilates exercise, therefore, involves specific spinal motions, even if the motion is as subtle as stabilizing the spine against limb movement. Given the increasingly sedentary nature of society and the fact that people spend so much time rounded over desks and phones, today, we need to incorporate even more spinal movements into our practice of Pilates. To balance the number of forward-bending (flexion) exercises in the original repertoire of Joseph Pilates, we have added a few exercises involving back bending (extension), side bending, and rotation. Today these additional exercises are commonly practiced in Pilates studios.

WHAT DOES PILATES BRING TO YOU?

Pilates can be of physical and mental benefit to anyone who does it. You are never too old, too out of shape, or too busy to get to reap Pilates' benefits. The incredible benefits that we have experienced personally and were honored to observe in our clients include:

1. Increased core strength

Pilates strengthens the muscles deep within your spine, as well as the muscles of the abdomen and back. This leads to more power in simple day-to-day tasks such as lifting, quickly changing direction, or even climbing stairs. In addition, increased core strength helps in injury prevention: your spine is supported for the unexpected, whether it's a slip, a fall, or an impact of surprise.

2. Increased flexibility

Pilates increases flexibility by traveling the spine and limbs through all motion ranges. Most of us think about flexibility in terms about extremes (like doing splits), but functional flexibility is really about simple acts even getting up and down the stairs, getting in and out of a chair without using your arms, getting in and out of the bathroom, washing your hair comfortably, and even taking long steps to keep up with your kids or friends. The flexibility we have in our spines and muscles is what determines our free movement as we grow older.

3. Improved posture

Because in every exercise Pilates focuses on proper alignment, your posture improves rapidly. The aesthetic benefits of good posture are apparent: You look taller, more confident, and usually slender. In contrast to aesthetics, however, improved posture has been related to better breathing, reduced back pain, and reduced chronic headaches, to list a few benefits.

4. Freedom in the spine and joints

Pilates increases spine and joint mobility which allows you to move more freely. As we age, our spine and joints decrease the natural range of motion unless we take deliberate action to keep them mobile. Pilates exercises can keep us moving through our lifelong functional range of motion.

MAN BEHIND THE MOVEMENT

At a young age, Joseph Pilates embarked on a path of health and fitness to overcome sicknesses of his own childhood. Pilates was born in Germany in 1880 just outside Düsseldorf. He suffered from asthma, rickets, and rheumatic fever. He practiced diving, skiing, bodybuilding, and gymnastics to improve his health to great success. Pilates also posed as a model for charts of anatomy when he was 14.

In 1914 Pilates was interned with other German nationals in England at the outbreak of World War I. During his internment, he began developing a system of exercises called "Contrology," which is now known as "Pilates." In order to help the less mobile of his fellow internees build strength and improve their fitness, he used simple bedsprings to design prototypes of what would become his mass-produced Pilates equipment.

In 1926, Pilates immigrated to New York City and joined a training gym for boxers in a building that also housed dance schools and practice rooms. Pilates soon gained a reputation for helping performers with injuries, and word of his method quickly spread through the dance scene and high society in New York City. Despite having great local success, Pilates tried to see the medical community accept his work — to no end. However, as his early students started moving away from New York, the awareness of Pilates' exercises and their benefits expanded to the public.

Sadly, a fire at his studio in 1966 appears to have led to his death at the age of 87 in October 1967. Fortunately, several of his students continued his work, setting up Pilates studios and practices across the country. Decades ahead of its time, Pilates' system of exercises is now widely regarded as one of the best available mind-body disciplines.

Balanced muscle development

His exercises were designed by Pilates to balance muscle development between large and small muscles, deep and superficial muscles, and the muscles around a joint. When the right muscle works at the right time in the right amount of intensity, muscles develop uniformly without overdeveloping certain muscle groups at the expense of others. And since Pilates simultaneously increases strength and flexibility, a Pilates practitioner achieves long, strong muscles without a bulk of muscles.

Harmony of movement

Typical exercises in a gym isolate one muscle group at a time: biceps, triceps, glutes, or extensor of the knee. Everyday actions, however, require our muscles to work together — in harmony — to produce a movement. Because Pilates exercises never isolate a single group of muscles, the body and mind are trained to function as one unit of cohesion.

Improved awareness

By focusing on alignment and technique, Pilates helps you to always become aware of your body and carriage. The number one comment we receive from our clients is that even when they 're outside the studio, Pilates has made them more aware of how they carry themselves. Such awareness includes not only exercise efforts, but also simple tasks like sitting properly, standing upright and walking upright.

Increased vitality

The stress of daily life, coupled with suboptimal posture, also makes us susceptible to shallow breathing. Pilates exercises encourage deep, mindful breathing, which in turn circulates more oxygen to circulate to the brain and thus increases vitality.

Greater sense of calm

Pilates involves focusing on breath, technique, and alignment, and this practice helps the mind to remain quiet, adding more focus and calm to life.

GUIDING PRINCIPLES

Joseph Pilates, in his books, cites whole-body health, whole-body involvement, and breath as the three guiding principles of his work. His disciples have also derived additional principles focused on his writings and teachings. Here the Guiding Principles include the original concepts of Pilates, as well as the principles incorporated in the vernacular of Pilates over the years. The descriptions are true to the intent of Pilates while also reflecting our own experience of teaching many different clients through the years.

Centering

Centering has applications, both physical and mental. It means focusing on the core and powerhouse in every exercise that will improve the movement quality (since all body movements are improved by a strong center). It also means drawing your attention to your body and to the specific muscles that work at each and every moment. Also, the idea of "centering" means you stay focused on yourself and don't fight or compare with others. With a different genetic makeup and diverse life experiences, every body is different. Center your thoughts around you and focus solely on the needs of your body.

Concentration

Joseph Pilates believed that full mental concentration was necessary to attain his system's intended outcomes. If you practice Pilates and cause your thoughts to wander to a grocery list, tomorrow's phone call, future weekend obligations, or yesterday's awkward conversation, then, Joseph Pilates says, this isn't Pilates! Better outcomes can be obtained by a full focus on the specific movement. If, at first, you find it difficult to concentrate, try to focus on your breathing while doing the movement. This can help the mind to be quiet and bring attention to the center.

Control

Because Pilates exercises involve specific breath-coordinated movements, much physical and mental control is required to perform the exercises as designed. Moving with controlled, deliberate motions challenges both the body and mind in ways other exercise isn't. In fact, when an exercise is done with the maximum amount of physical and mental control, it requires only a few repetitions to reap the benefit. Learning how to control your breath and movements has a positive impact on other aspects of life. More specifically, studies show a profound effect of breath control on relaxation and stress relief.

Precision

Joseph Pilates designed his exercises with specific body placement, movement sequencing, and breath directions. Intent to create a balanced exercise system for the whole body, for one reason, Pilates chose every movement and breath. So when you practice Pilates with attention to detail, the body muscles work in concert to achieve the task. To your success, learning the precise technique and executing the exercises from the start of your Pilates journey is crucial.

Breath

Deep breathing increases oxygen intake in the body and stimulates circulation. At each exercise, Pilates assigned specific breath patterns. He believed that coordinating the breath with the movement will lead to greater physical and mental benefits. You can have trouble at first remembering when to breathe and how to. That's fine. It is common for beginners when they think they are wrong to hold their breath, but please do not! Breathe fully as you practice Pilates, even if your breath doesn't really correspond to the instructions initially. Don't worry about it, or just stress it. The coordination of exhalations will become natural and automatic over time.

Flow

Pilates' flow is felt in three ways. First, the choreography of each exercise involves many groups of muscles, which contract and release rhythmically to create fluid motion. The exercise takes you smoothly in another direction after moving in one direction. Second, once the exercises were started learning, they can be performed sequentially to flow seamlessly from one exercise to another. Finally, Pilates movements are never intended to be jerky or abrupt. Instead, they float as though they were moving through water. The movement quality transfers to other activities and can help you achieve better poise and grace in your carriage and gait. Nonetheless, bear in mind the technique, precision, breath, and control always come before the flow principle.

CHAPTER THREE

GETTING STARTED

Pilates is more than just exercise — it is a healthy choice of lifestyle that requires a commitment. In this chapter, we'll guide you through the process of getting started, including what to wear, how to create a comfortable workout space, how to choose a mat, and more. We have also set you up for success in understanding and memorizing the Pilates exercises, transitions, and, most importantly, the language.

Be Committed

We know you're busy. We totally understand! But it is easier to fit Pilates into your busy schedule than you think. Consistency is the key to success, so all we ask as you begin is you commit yourself to practice for 20 to 30 minutes a day, four or five times a week.

Studies show that individuals who commit to a morning exercise regime are much more likely to stick to it. We suggest that you set your alarm 30 minutes earlier than you usually do, with the intent to practice Pilates. If there is no morning workout, carve out four or five-time slots per week that you can dedicate or Pilates.

Do your best to stick to this two to three-month schedule. You'll typically find that your 20- to 30-minute sessions naturally turn into 30- to 40-minute sessions after three months, which is great!

We encourage you to build your practice as they become available. You may want to block your calendar time off so that there are no scheduling conflicts and help you avoid procrastination. Make an appointment, and keep it with you. A Pilates' diary is a great place to keep a hand on your progress and be accountable. Remember, Pilates is not a sprint but a marathon. Dedication and consistency are absolutely essential.

WHAT YOU NEED TO GET STARTED

Pilates is a convenient and inexpensive way to continue exercise. You don't need fancy equipment, and in a relatively small space, all the moves can be carried out at home. Here are a few essential things to consider before you start.

What to Wear

Choose comfortable clothes that allow a wide range of movement. You don't need any expensive exercise wear, but if that makes you feel inspired, then go for it! Choose clothes that in no way hinder your movement and enable heat to escape. Loose clothes can be more comfortable, but avoid items that are so baggy that the seams start trying to twist or that you are constantly adjusting your clothes.

In a blend of Supplex, Lycra, nylon, and spandex, we prefer the form-fitting workout wear. The material should breathe, have moisture-wicking attributes, and not be tight enough to inhibit your range of motion.

As Pilates exercises work on foot and ankle movement in addition to the whole body, there is no need for footwear. Barefoot is great if you're practicing at home. You can also wear socks on the bottom with treads that provide traction for executing the exercises.

Choosing a Mat

Choose one which is about 6 feet long, 2 feet wide, and 1⁄4 to 1⁄2 inch thick when choosing a Pilates mat. While you can use a yoga mat, they are typically much thinner (less than 1⁄8 inch thick), and therefore do not provide the same level of comfort needed to perform certain Pilates exercises. You may not need a mat if you're exercising on a carpet (but you may still want one because carpet fibers can get itchy and stick to your hair or clothing). You can opt for a bamboo mat if you have allergies.

Making Space

If you build a space to practice your Pilates, choose an area that you find calm and quiet. Make sure your space is clear of the obstacles and furniture. Be aware of the fact that Pilates requires room for your arms and legs to move in all directions when gauging the size of the space. While making a space of your own for your practice can be incredibly soothing, we admit that we would be known to exercise in front of the television while someone was watching golf. It is all about personal preference. And don't forget about your own pets! Your furry friend may think you're playing and you don't want to roll or kick unknowingly on Fido or Kitty while you're practicing your Pilates

WHAT TO EXPECT AS YOU GET STARTED

Pilates is a comprehensive system that has precise movement and breath choreography for each exercise. When you train, it is important to remember each exercise's choreography and keep cautious of breath and movement coordination.

Memorization

Pilates's first step is to learn and memorize the choreography for each exercise. Rather than sitting down with this book and memorizing with the brain alone, though, we suggest that you do the activities while you memorize so you can understand through your body and mind. Before going on to the next stage, you don't have to perfect each personal exercise, but we suggest that you perfect all the exercises in each segment before moving on to the next level.

Fluid Transitions

Keeping in mindfulness concept is the topic of fluid transitions. You want to move from one exercise to the next with purpose, rather than executing individual exercises. In other words, when you finish an exercise, try to keep your form, posture, and intent before going fluidly into the next. Remain mindful of your body during all transitions as you work through the programs in this book: your breathing should remain steady and relaxed, and motions should be slow and regulated.

LEARNING THE LANGUAGE OF PILATES

Even if you're an avid exerciser, you'll hear some unfamiliar terms if you jump into a Pilates class without any briefing. We want to give you the vocabulary you need in Pilates to get the most out of your practice. All terms used in Pilates are based on the principles of movement. When you become accustomed to integrating the terms with the movements, they will become second nature. The common cues and terms below are used throughout this book, but this is not an exclusive list at all.

All fours

A common starting position in Pilates, this is the cue to get on your hands and knees ("all fours") with your wrists straight under your shoulders and your knees under your hips. The pelvis and spine should be neutral, and the hips should be flexed 90 degrees. Pull down your shoulders and pull your belly button into your spine.

Chin to chest

For Pilates exercises that start by lying on your back, the first signal is usually "chin to chest" until you raise your head and shoulders off the mat. This is meant to prompt a slight tilt of the jaw, just enough to protect your neck – there's no need to jam your chin down into your chest.

Ribs closed

Because the abdominal muscles connect to the rib cage, this means that the abdominal connection is lost if the ribs are relaxed, or "popping" "Close the ribs" is a cue that enables you to engage your abdominal muscles around the cage. This "closing" occurs with the rib cage coming closer together on both the right and left sides.

Ears back

When you are standing or sitting in Pilates, positioning the center of your ear above the center of your shoulder requires a proper head position. Most of us tend to tilt our heads past our shoulders (especially while leaning over a screen!), so it's helpful to assume proper alignment with the cue "ears back."

Imprint position

Engaging the abdominal muscles when performing certain Pilates exercises on your back makes the difference between getting stronger and getting injured. The term "imprint" is often used to indicate that the hip bones are moving closer to the rib cage and pressing the lower back into the mat (leaving an imprint). That, however, is difficult or even impossible to achieve for certain types of body. It's just not important to imprint the spine. What is important is to create a strong abdominal connection by closing the ribs to the hips.

Lateral breathing

This refers to breathing in the sides and back of the lungs as opposed to allowing an elevation of the chest and an inflation of the belly, as is common in yoga. For Pilates, that is the preferred breathing technique.

Lengthen

In Pilates, the lengthening image is used extensively, whether to "lengthen the back of your neck" or "lengthen your spine." This is an image that also means that there will be no change in the length of bones or muscles. But lengthening cues will help you tap the right muscles to improve the overall posture and form.

Neutral plunge

This refers to an anatomical state in both the horizontal and vertical planes when the pelvis is level. Imagine your pelvic as a pool of water when standing. You want the water in the tank to be even and balanced, and it won't be tempted to spill out in front or back. If you tilt your pelvis forward and lower your hip bones to the floor, the water would pour out the front. If you tuck the tailbone under too much, then lift the hip bones, water would spill the back out. Be sure that the triangle created by your hip bones and pubic bone is parallel to the floor when lying on the mat, and that you feel your tailbone (not lifted) on the mat.

Spine neutral

Unlike popular belief, the spine is not meant to be perfectly straight. The spine has three natural curves, which are important for proper spine movement and body shock absorption. The three curves occur in the region of the neck ( cervical spine), the area of the rib cage (thoracic spine), and the lower back (lumbar spine). Naturally, the spine in the neck region curves forward, the spine in the rib cage region naturally curves reverse, and the spine in the lower back naturally curves backward again. When these natural curves are present and not exaggerated, the spine is considered "neutral" (as it is when you sit hunched over).

Open your chest

Most of today's world's activities bring our shoulders and head forward, whether we 're seated at a desk, playing on our smartphones, or driving. The image of chest or collarbone opening helps combat this natural tendency to hunch over and activates the muscles that create a better, more upright posture.

Opposition

This term applies to several concepts. Stability versus stability, control versus release, "close the ribs but open the chest"—these are all examples of the oppositions of Pilates that we are working with. Muscles often pass in opposition: The opposing muscle lengthens as a muscle contract. Even the lengthening image involves a sense of opposition, as we envisage a pull from opposite ends of the spine to create the length. This is a term you will regularly hear in Pilates as a core concept.

Pull your belly button to your spine

Pulling your belly button to your spine, almost as if you were putting on a corset or zipping up a tight pair of jeans, activates the deepest abdominal muscles, the transverse abdominis. True to its name, the abdomen is transversed by this muscle, with the fibers running horizontally and connecting to the fascia back. Because the transversus abdominis lies closest to the spine, it plays more of a role than the other three abdominal muscles in protecting the spine. You 're both flattening the abs and creating amazing spine protection when pulling your belly button to your spine.

Scoop your C-curve/belly

These cues are two sides of the same coin. When you focus on scooping the belly, your spine will naturally move into a C-curve, and if you think about creating a C-curve in your spine, you will naturally engage your abdominal muscles (i.e., scoop your belly). Just as the cue to pull the spine's belly button, scooping the belly engages the abs' deepest layer to flatten the abs and protect the spine and lower back.

Stabilize

The ability to effectively stabilize your joints allows you to isolate and target specific muscle groups for functional training, as well as prevent injury. Pilates exercises promote dynamic stabilization, protecting the spine and joints while the limbs can move freely.

Tabletop position

This is a common starting position in which the hips and knees are flexed with the shins parallel to the floor at 90 degrees, creating a "tabletop."

Threshold

Threshold is the point at which it is no longer possible to maintain proper form. For example, in the above image for Swan Dive, Modified, if abdominal support can not be maintained, the lower back will be stressed. If you start feeling this in the back, you've met threshold.

In each and every exercise, Pilates emphasizes ideal form and calls for an exercise to be stopped if the proper form can not be maintained. For each exercise, the suggested repetitions are guidelines only and should be abandoned if form is compromised.

Downwings

"Wings" refers to the scapulas, and the cue "wings down" is the act of pulling down the shoulder blades to stabilize the shoulder joints. The shoulder is a tough joint to stabilize because it is designed for wide ranges of motion, such as tennis, gymnastics, or swimming criteria. For certain Pilates exercises, mindfully pulling down your "wings" is essential to build up strength and prevent injury.

HOW TO USE THIS BOOK

Allow yourself to be a starter when you start Pilates. Just as after your first class in martial arts you wouldn't achieve a black belt, you shouldn't expect instant Pilates mastery! The book is organized to work through as you gradually build strength, flexibility, balance, and endurance. But you may be tempted to jump ahead; we strongly recommend that you spend time on will section and then progress to the next level when you are in body and mind ready.

Cooldown and warm-ups

Warm-up exercises serve to prepare both the mind and body for the practice of the Pilates. The warm-up allows you to let go of distracting thoughts and focus on yourself and your movements, in addition to increasing core body temperature and gently mobilizing the spine. The exercises activate the key muscle groups that should be activated during Pilates exercise, and the sequence serves to mobilize the spine and stabilize the core.

Cooldown exercises, in contrast, bring your body temperature back down, while allowing you to relax in your workout success. The cooldown is the best time to feel and appreciate the effort you put into your wellbeing and health. We have chosen relaxing hip stretches for the cooldown, as in addition to the abs, many Pilates exercises work out the muscles around the hips, mainly the hip flexors. This book has two hip stretches, one for the hip flexors at the front of the hip and one for the hip-side muscles.

Introductory Program

Whether you're a fitness fanatic or a comfy couch potato, start with this Introductory Program if you're new to Pilates. Success in any endeavor requires the proper foundation, and this program has been created to teach Pilates' techniques and fundamentals, which are needed to reap the most benefits. Here we specifically focus on exercises that build strength in the abs and core. These exercises are straightforward, stressing proper posture, and form as opposed to movement complexity.

Each book exercise includes a quick guide to the following key components to help you study and remember each move.

Focus:

The exercise goal so that you can focus your attention properly.

Repetitions:

The number of times an exercise with proper form and technique should be repeated.

Visualization:

Any imagery that may be useful for proper execution of the exercise.

Precautions:

If any, certain conditions or injuries dictate that an exercise should be completely avoided.

Dos and Don’ts:

A quick, at-a-glance list of things you would want to be sure you do for the exercise and, perhaps more importantly, things you definitely do NOT want to do.

If you are able to practice four or five times a week for 20 to 30 minutes a day, it will take two to three weeks to master this program. You'll find a self-assessment questionnaire at the end of the section to help you understand your body 's unique needs and determine if you're ready to move up to the next level.

Level 1 Program

Level 1 builds on the foundations of the Introductory Program while focusing on building strength and refining the technique of the Pilates. In terms of strength, technique, and choreography, the moves in this program are more difficult. We hope you take three to four weeks to master the Level 1 Program. We also provide a Level 1 self-assessment questionnaire to track your progress and determine if you are ready to move up to Level 2.

Level 2 Program

In the Level 2 program, we delve further into the full repertoire created by Joseph Pilates, adding to the strength and coordination of greater challenges. If the exercises feel too challenging, we'll make modifications or "stepping stones" so that you can progress safely without sacrificing technique. Expect to stick for four to five weeks with Level 2, as these exercises are more demanding in terms of strength and coordination. By the end of the program, a self-assessment questionnaire will help you determine if you have mastered Level 2.

At the end of Level 2, we recommend that you maintain a 20 to 30 minute Pilates regimen two to three times a week a day. All the exercises contained in this book are enough to maintain a healthy spine, core strength, and standard joint motion ranges.

THE PAINS AND INJURIES ALLEVIATING

Pilates should make you feel better and stronger forever. Changes are important in achieving this goal. Do not shy away from them. If there is either pain or injury, MODIFY! Here are a couple simple modifications to consider once you're going to work through the exercises. When after modifying and rising the range of motion, you often feel pain, so avoid the exercise altogether. And if you're injured, always get a referral from the doctor before you do Pilates.

Back

The range of motion of certain exercises may need to be limited so that all movement in your back is pain-free. If you feel discomfort in a neutral spine, it can alleviate the discomfort by adjusting to an imprint or supported position if you lay on your stomach so you can use a thin cushion under the hip bones to relax the back.

Knees

Reduce the degree you bend your knee to for knee problems, and only work within your pain-free range of motion. Avoid starting positions that cause pain (for example, on all fours).

Hips

In seated exercises, hip discomfort is usually the result of tightness in the hip flexors. A cushion or pillow under the sit bones will help relieve the pain.

Neck

If your head does not reach the ground comfortably when lying on your back, then place a pillow or cushion under your head that is high enough to place your spine in a neutral position.

Shoulders

Reducing an exercise's range of motion can alleviate shoulder pain leading either from an injury or long-term, chronic discomfort.

Wrists

By rolling your mat 's edge up and placing your hand's heel on the rolled edge, you can reduce the wrist joint angle and alleviate discomfort.

CHAPTER FOUR

WARM-UPS AND COOLDOWNS EXERCISES

Warm-up activities center the body and mind, linking you to your powerhouse and establishing the mindfulness required to get the most of your Pilates practice. The warm-up activates essential muscle groups to prepare the body, gently mobilizes the spine, and starts generating heat in the body. The exercises enable you to let go of distractions and focus on yourself and the moves to prepare the mind. Don't skip warm-up! Similarly, the cooldown is important. Our cooldown exercises include gentle hip stretches for the front and hip muscles, and these stretches should be performed slowly while focusing on breathing and centering your mind. These stretches will release any muscles that were active during your practice with Pilates.

CAT STRETCH (WARM-UP)

The spine is mobilized by the Cat Stretch. In this exercise, you mindfully coordinate the breath with curling and arching the spine (flexing and extending it). The Cat Stretch also helps build spatial awareness of your spinal positions.

Focus:

Curling and arching (flexing and extending) mobilize the spine and coordinate the breath with each move.

Repetitions

3-5

Visualization

Imagine pushing the floor away and lifting your rib cage to the ceiling as you hollow out your abs. Then keep the abs pulled to the spine as you lift the head and tailbone toward the mat and release the rib cage.

Precautions

If you have knee discomfort or injury, you may need to kneel on a cushion or blanket or perform this exercise standing on a chair with your legs. If you have problems with the lower back, be sure to restrict the movement to the pain-free range of motion.

1. Assume a position of all fours with your hands directly under your shoulders on the mat and your knees directly under the hips. Your pelvis and spine should be neutral, so you can flex your hips to 90 degrees. Pull down your shoulders and pull the belly button onto your spine. Inhale in this position.

2. Use your abdominal muscles while exhaling to curl the tailbone under and round (flex) the spine while you drop the head between your arms.

3. Stay in this position and inhale, feeling muscles trying to stretch from the back.

4. Exhale again, keep the abdominal muscles engaged, and lift the tailbone and head to unroll the spine through neutral to a slightly arched (extended) position with a slightly lifted tailbone and head.

5. Inhale and repeat the movement again.

DO: The abdominal muscles are used to generate and control the movement. Contracting the abdominal muscles initiates flexion, and a slight release of the abdominal muscles with contraction of the muscles in the back allows the spine to move into extension.

DO: Maintain a neutral spine, which includes the abdominal muscles.

DON'T: Stop contracting your abdominal muscles, or allow your spine to drop into excessive arching hyperextension.

WATCHDOG (WARM-UP)

The Watchdog improves core strength and also balance. While the opposite arm and leg lift off the ground, the spine and pelvis should remain stable. Be careful not to rotate one way or the other, arch your back, or curl your spine as the arm and leg lift to the opposite end.

Focus

Keep a neutral spine, and keep your weight evenly balanced over your mat center.

Repetitions

6-8

Visualization

Imagine that your abdominal muscles curl up like a corset around the abdomen and back. Then imagine this corset holding you still and stable as you reach your arms and legs. Imagine a longer spine.

Precautions

If you have knee discomfort or injury, you can need to kneel on a cushion or blanket or perform this exercise standing on a chair with your hands.

1. Assume a position of all fours with your hands directly under your shoulders on the mat and your knees directly under your hips. Your pelvis and spine should be neutral, and you should flex your hips to 90 degrees. Pull down your shoulders and pull the belly button onto your spine. Inhale in this position.

2. Lift your right arm straight in front of you while exhaling and simultaneously lift your left leg off the ground in your back to create a long line between the right-hand fingertips and the left foot toes. Maintain a neutral spine and face the mat with your shoulders and hip bones.

3. Inhale as you return to position of all fours. Check to make sure you have neutral pelvis and spine.

4. Exhale as you lift your left arm straight ahead and extend your right leg straight ahead without changing your spine shape or rotating your powerhouse.

5. Inhale as you return to position of all fours.

DO: Hold your shoulders down and lengthen the back of your neck.

DO: Maintain a neutral spine that also includes the abdominal muscles.

DO: Fully straighten your leg up, if possible.

DON'T: Arch the back when you lift your leg (extend your spine).

DON'T: At any point during the exercise, let your head or ribs drop towards the mat.

SHORT PLANK (WARM-UP)

The Short Plank intends to both strengthen the abdominal muscles, the core, and the muscles around the shoulders, to improve posture. When pulling the abs in, it targets the deepest layer of the abdominals. And when the shoulder blades (scapulas) are kept flat on the back, they will not stick out their bottom edges, thus training the muscles for better posture.

Focus

Keep the shoulder joints and shoulder blades stable, neutral to the spine, and engaged to the core.

Repetitions

3-5

Visualization

Imagine pulling the floor away to engage the stabilizing muscles around the shoulder blades, without rounding the spine. Imagine the abdominal muscles drawing in so strongly into the neck that you are levitating and hovering just above the ground.

Precautions:

You may need to kneel on cushions or a blanket if you're having knee discomfort or injuries.

1. Assume a position of all fours with your hands directly under your shoulders on the mat and your knees directly under the hips. Flex your feet and tuck your toes. Your pelvis and spine should be neutral, so you can flex your hips to 90 degrees. Pull down your shoulders and pull your belly button onto your spine. Inhale in this position.

2. Press into your hands and feet as you exhale to lift the knees just one inch off the floor. Keep a neutral spine, and activate the inner thighs. Imagine a Ping-Pong ball squeezing between the upper thighs.

3. Lower your knees to the mat while keeping the core engaged while you inhale.

DO: Maintain a neutral spine, drawing in your abdominal muscles.

DO: Lengthen your spine from head to tailbone.

DO: Keep the back of the shoulder blades (scapulas) flat.

DON'T: When you lift your knees off the mat, round the spine, and don't lift your hips above your shoulders.

DON'T: Allow the rib cage to pinch together toward the mat, back to arch, or shoulder blades.

HALF SWAN (WARM-UP)

The Half Swan mobilizes the upper back into extension (thoracic spine) while stabilizing the lower back and pelvis. This combination of strengthening the upper back muscles and stabilizing the lower back and pelvis creates beautiful posture and relieves tension in the neck.

Focus

Just lift the head and shoulders off the mat, without lifting the bottom rib off the mat.

Repetitions

4-6

Visualization

Imagine that while you lift your shoulders off the mat, your spine gets longer. Imagine reaching out to your heart to open your shoulders and your chest.

Precautions

Individuals with certain problems with neck or back might find the start point uncomfortable. If you have problems with your neck, you can put a cushion under your head. If you experience pain in the lower back, try putting a cushion under your hip bones.

1. Lie with your legs on your stomach together, or slightly separate if that is more comfortable. Place your hands outside your shoulders and pull the button on your belly toward more your spine. Strengthen, but don't lift your legs.

2. Inhale from starting position through your nose without adjusting anything. Just think about getting longer.

3. Press into your hands while exhaling, and use the upper back muscles to lift your head and shoulders off the mat. Keep your chest open but close your ribs.

4. Inhale, maintain pose in this position.

5. Exhale and put down the head and shoulders to the starting position.

DO: Keep your wings down and use the muscles in your back and not your arms to lift the mat off.

DO: Keep your abdominal muscles (belly button to spine) engaged while extending your spine.

DON'T: To avoid overextending the neck lift the chin too high.

DON'T: Lift your legs from the mat.

COOLDOWN: HIP FLEXOR STRETCH

Hip stretches relax and release muscle groups in many Pilates exercises that are active in stabilizing the pelvic. They can pull on the pelvis or the fascia in the lower back when the muscles around the hip are tight, contributing to a lower back pain or discomfort. This cooldown stretches these muscles to release any undue tension around the hips, creating a feeling of freedom in both the hips and the lower back.

Focus

After a hard workout, release the muscles on the hips front.

Repetitions

20 to 40 seconds to each side, 3 to 4 times

Visualization

Imagine your muscle to be a ball of yarn tied in a knot. Envision the knot loosening slightly with every exhale.

Precautions

If you've had a hip replacement or a significant hip injury, consult your doctor before making this stretch.

1. Kneel on both knees, then step one foot forward to kneel upright on one knee. The standing knee should be directly below the hip, and the thigh bone should form a right angle between both knees. If coordination is difficult, use a chair for support. If not, put a hand on your front knee.

2. Breathing fluidly, preferably inhale through your nose and exhale through your mouth, lunge slowly forward onto the front knee, helping to keep the torso as vertical as possible. You will be feeling a stretch in the hip front.

3. Continuing to breathe smoothly, press your front foot to slightly exit the stretch, then move back into the stretch. Repeat this 3 to 4 times, using a balance and support chair if necessary.

4.  Do this with the other leg. 

DO: To support the stretch, use your muscles.

DO: Just breathe! Relaxation is key during stretching.

DON'T: Sink into the stretch without any support.

SIDE-HIP STRETCH (COOLDOWN)

While the previous hip stretch at the front of the hip released the psoas and hip flexors, these stretches for the sides of your hips release the tightness many feel in the muscles of the gluteal (buttocks). These stretches also help release the lower back fascia, which can help alleviate lower back tension.

Focus

After hard workout, release the muscles on the hips sides.

Repetitions

20 to 40 seconds for each side

Visualization

Imagine your muscle to be a ball of yarn tied in a knot. Envision the knot loosening slightly with every exhale.

Precautions

If you've had a hip replacement or a significant hip injury, consult your doctor before attempting to do this stretch.

1. Sit tall on the sitting bones with the knees bent, your feet flat on the front mat. Then stack one ankle on the opposite knee; you will have the other ankle under your other knee. Your shins will be in line with your torso.

2. As you breathe fluidly, allow gravity to bring the top knee closer to the ankle at the bottom. Stay here for a couple of breaths, letting your body relax and your mind center.

3. Bring the right ankle to the left and the left ankle to the right to stack the knees in the center of the torso on top of one another.

4. Breathe smoothly, with the aim of gently and without forcing both sit bones to the floor. Remain for a few breaths in the stretch, and relax. (Optional: Lean forward for stretch intensification)

5. Repeat all stretches with the other leg on top.

DO: Just breathe! Relaxation is key.

DON'T: Do not force the stretch If there is any knee pain.

CHAPTER FIVE

INTRODUCTORY PROGRAM

This program builds a solid foundation for your Pilates practice, with exercises focusing on strengthening the deep core and proper technique. Most of the drills are modified versions of their counterparts Level 1 or Level 2 to help develop strength and awareness without increasing difficulty too fast. Expect certain exercises to be easier than others. This is completely normal as we all have different bodies and different genetic makeup that, in some ways, make us move more comfortably than in others.

With this in mind, we have included exercises that mobilize the spine in all directions while building strength within the full range of motion. If you can perform the introductory exercises with proper form and ease, you are ready to move to level 1.

INTRODUCTORY PROGRAM SEQUENCE

This Introductory Sequence teaches the fundamental principles of Pilates with careful attention to body placement in all exercises. It will ensure a solid foundation is built to help you reap all the benefits that Pilates has to offer. Looking at the sequence layout, you will notice that it introduces all the spinal movements: forward bending, backward bending, side bending, and motion. You 're going to begin learning how your powerhouse supports you in every move you encounter in life.

If you find it difficult to achieve certain elements of the Pilates technique, that's ok! Be patient. Be patient. Take note of what you find complicated and take the time to do the exercises properly. Don't worry about transitions, at this level. Getting the technique into your body is more important. Afterward, the transitions will flow naturally.

THE HUNDRED, MODIFIED

The legs are completely straight in the full version of the Hundred, but at this level, the legs remain bent to reduce the load on your abdominal muscles. When straight, the legs are heavier; keeping them bent lets you focus on keeping your abdominal muscles pulled in as flat as possible.

Focus

Keep your abdominal muscles engaged and pulled flat to your spine, and keep your shoulders and tension out of your neck for the full 100 counts.

Repetitions

10 Sets of 5 inhalations and 5 exhales, up to 100

Visualization

Imagine bouncing your arms on a ball shape placed beneath your arms. Imagine your abs getting flatter and flatter as you progress.

Precautions

If you have been advised by a doctor not to lift your head off the mat, avoid this exercise. If a medical professional has also told you not to flex your spine, you should skip this one too.

1. Lie on the back, knees bent and feet flat on the floor, sit-bones apart. Keep neutral about your pelvis. Engage your abdominal muscles, flatten them, and draw your hip bones closer to your ribs to achieve the position of the imprint. You should have your arms at your sides.

2. Lift one leg, then the other, up into the tabletop position, so your hips and knees are bent at 90 degrees parallel to the floor with your shins. Do not allow the hip bones to fall off your ribs.

3. Tuck your chin to the chest as you inhale, lengthening the back of your neck.

4. Use the abdominal muscles to lift the head and shoulders off the mat while exhaling, simultaneously lifting the arms to shoulder height while maintaining a strong connection between the ribs and hips.

5. For 5 counts, take 5 short "sips" of air in through the nose, pump your arms up and down slightly.

6. Then, continuing the arms pumping motion, exhale for 5 counts through the mouth, each time blowing out a little bit of air. Continue on for another 9 sets.

7. After your final set, inhale even more deeply to curl the head and shoulders off the mat.

8. The head and shoulders are reduced down to the mat as you exhale. Turn one leg back to the mat, then the other.

DO: maintain the abdominal connection strong throughout.

DON'T: Let the ribs pop out, let the hip bones fall off the ribs, or let the lower back arch (extend).

STOP: If it gets too difficult.

THE ROLL-UP, MODIFIED

The Roll-Up consists of two distinct skills: to roll up from lying on your back and to roll DOWN from a seated position. The full Roll-up is in level 1. In the Introductory Program, we modified the Roll-Up to lift just the head and shoulders off the mat. By focusing on a half-roll-up, you'll build strength while keeping your belly button down to your spine and wings in the proper form. Once you master successful execution of this modified version, you'll be prepared to take on the full Roll-Up challenge.

Focus

Create a smooth, even spine curve while retaining flat abs and fluid breath.

Repetitions

4-6

Visualization

Imagine that your spine is a string of pearls that lifts one pearl at a time off a dresser and is placed one pearl at a time back down.

Precautions

Individuals suffering from neck injuries may want to skip this and jump to Rolling Like a Ball, Modified to avoid neck strain. If you've been advised to avoid rotation due to lower back injuries or disc, skip this exercise until a medical professional has cleared you. Work always in a pain-free range of motion.

1. Start lying with your legs on your back, knees bent, and feet flat on the floor together. The pelvis is neutral and the spine.

2. Tuck the chin slightly as you inhale and pull the abdominal muscles like a corset.

3. Lift the head and neck off the mat as you exhale while keeping the pelvis neutral.

4. Inhale to have the position maintained.

5. Exhale to lower the head and shoulders back down to the mat with control.

DO: Keep the chin tucked towards your chest.

DO: Keep the belly button pulled in to your spine.

DO: Focus on a smooth, even spine curve.

DON'T: Let the abdominal muscles pop out.

DON'T: "Hinge" the head and shoulders off the mat-keep the spine curve.

THE MODIFIED ROLLOVER

This move strengthens the lower abdomen 's muscles in order to prepare for the full Rollover, which can be found in Level 2. The Rollover is a challenging exercise designed to strengthen the lower abs and core and to develop control as well as spine flexibility. This modified version will help you build the force of the powerhouse needed to perform the full Rollover accurately and without injury.

Focus

Maintain flat abs and core control while lifting and lowering your hips. Focus on slow and deliberate performance of the movement, using abdominal muscles to lift the hips.

Repetitions

6-8

Visualization

Imagine pulling your toes straight towards the ceiling.

Precautions

If you have problems with the lower back, start with the slightly elevated hips, or skip this exercise altogether.

1. Lie with your legs bent on your back, feet flat on the floor, and arms on your sides. Inhale as you feel the length of your spine, then exhale and engage the abdominal muscles to flatten the back to the mat and roll up the hip bones towards the ribs.

2. Inhale as you lift one leg to the tabletop, then exhale to bring the other leg to the tabletop.

3. Inhale and exhale and slightly straighten your knees, then cross your right ankle over the left and reach your legs toward the ceiling.

4. Fortify the abdominal connection, inhale to pull your belly button to your spine.

5. Use your abdominal muscles as you exhale to contract the abs and lift your hips away from the mat, reaching your toes to the ceiling while keeping your legs slightly bent.

6. Inhale the hips as you return them to the mat.

7. Switch your feet after 3 or 4 repetitions, then repeat.

DO: Keep your abs flat and open your shoulders. 

DON'T: Rely on momentum to lift your legs.

DON'T: put excessive weight in your arms, or lift your shoulders off the mat.

SPINE TWIST, MODIFIED

The Spine Twist teaches pure spine rotation through controlled abdominal muscle action. It also trains the deep abdominal and spine muscles to support the body in proper alignment and posture. The exercise in this modified version is held out in a seated position to eliminate any discomfort in the hips or legs.

Focus

Isolate the spine rotation above the pelvis without the ribs popping (extending the spine) or bending towards the side.

Repetitions

4-6 In each direction

Visualization

Imagine the increasing space between each vertebra throughout the movement. During the exercise, visualize growing taller or spiraling upward.

Precautions

If you have been advised to avoid rotation due to lower-back or disc injuries, skip this exercise until a medical professional has cleared it. Work always in a pain-free range of motion.

1. Sit on top of the sit bones, either on the floor with your knees bent and feet flat, or on cushions to maintain your pelvis and spine as neutral as possible, with your legs as straight as possible. Ideally, the legs should try squeezing together but separate the legs slightly in case of discomfort.

2. Reach your arms straight out to the sides where you can still see your fingers in your peripheral vision. Pull your abdominal muscles, slip your arms down your back (wings down), and sit as tall as you can, lengthening your head upwards.

3. Inhale 3 times in a row, like you take 3 air sniffs through your nose to fill the lungs. (This is similar to the Hundred, Modified. breath) Twist your spine to the left as you breathe while allowing your hips to shift. Inhale with 2 more sniffs at the end of the rotation, and gently increase your rotation range. Turn your head also to the left and look towards your left fingers.

4. Smoothly exhale, rotating the spine in the opposite direction to return to the starting position. Make sure the wings are down, and the abdominal muscles are flat.

5. Repeat the right movement, exhaling slowly 3 times while rotating to the right and exhale to return to the starting position.

DO: Rotate smoothly by engaging the abdominal muscles.

DO: Lengthen the spine before movement starts.

DON'T: Let the ribs pop.

DON'T: Rely on momentum or bounce at the end of your rotational range.

DON'T: Rotate the pelvis! Shifting the knees or feet indicates the pelvis is probably rotated.

SINGLE-LEG CIRCLES, MODIFIED

Single-Leg Circles, a level 1 exercise, tests the torso's stability against leg movement, thus promoting the lower back. This exercise is great for the improvement of balance. In the modified version, the knee is bent to make the abdominal muscles lighter by the leg weight.

This allows you to focus on range of motion over stability. Initially, the circles should be kept small, so you can gain strength and stability slowly.

Focus

Keep your pelvis and spine neutral and stable against the leg's circular motion.

Repetitions

4 to 6 on all sides, in each direction

Visualization

Imagine that your pelvis and tailbone are very heavy and immovable to maintain the neutral pelvis stability. Imagine attaching a pencil to the femur drawing small circles onto the ceiling.

Precautions

If you are experiencing instability in the lumbar spine, perform the imprint position exercise.

1. Lie on the mat with your legs sit-bones apart on your back, both knees bent and feet flat on the floor, and arms at your sides. Your pelvis and spine should be neutral, and you should pull your abdominal muscles in tight.

2. Exhale and lift your right leg in the air, thus keeping your knee bent. Your femur, with your body and brighten, should form right angles.

3. Bring the right knee slightly towards your body while inhaling smoothly, then slightly across the midline of your body and down, as if you were drawing a semicircle on the ceiling.

4. Complete the other half of the circle while exhaling smoothly by moving the femur away from the midline and back up towards the top of the circle.

5. Continue in this direction, inhaling for the first half of the circle, and exhaling for 4 to 6 repetitions for the second half of the circle. Then reverse the circle direction, inhale as the femur moves away from your midline and exhale as it moves up to the midline. Continue across 4 to 6 repetitions in this direction.

6. Repeat with the opposite leg.

DO: Focus on torso stability throughout the exercise and keep the abdominal muscles engaged.

DON'T: Stable sacrifice for increased motion range.

ROLLING LIKE A BALL, MODIFIED

This modified exercise teaches the proper muscular commitment necessary to perform the full Rolling Like a Ball exercise with maximum control and minimal momentum correctly. It strengthens and tones the abdominal muscles while increasing the flexibility of the spinal cord.

Focus

Keep abdominal control along the motion range.

Repetitions

4-6

Visualization

In anatomical terms, "upper abs" and "lower abs" are not technically muscle! Imagine, however, contracting the lower abs more when rolling back and contracting the upper abs more when returning for visualization purposes. Picture both the accelerators and the brakes in the abdominal muscles!

Precautions

If you have been advised to avoid rotation due to lower-back or disc injuries, skip this exercise until a medical professional has cleared it. Work always in a pain-free range of motion.

1. Sit tall even on both sit bones, with your weight. Keep your pelvis neutral, and bend your knees flat on the mat with your feet. Ideally, your legs squeeze together but separate your legs slightly if you feel discomfort. Put your arms up in front of your body and sit with your wings down as tall as possible.

2. Pull the abdominal muscles while keeping the pelvis neutral (i.e., sitting on top of the sit bones while rolling backward). Scoop in the abs and fold the spine over the knees, creating a spine C-curve. This is the starting position, and for the duration of the exercises, you will keep that C-curve.

3. Contract the abdominal muscles while exhaling, maintain the spine 's C-curve, and roll your sit bones backward, feeling your weight moving to your tailbone and then to your sacrum. Keep going back as far as possible (without falling back onto the mat), keeping the C-curve, and keeping your feet on the mat.

4. Inhale to hold the position at the end range, keeping the spine C-curve and keeping the abdominal muscles engaged and flat.

5. Then exhale and increase the contraction in the abdominals to come back the body's weight to the sit bones, maintaining the spine 's C-curve throughout the motion. You 're going to start looking at their knees. Imitate.

6. To finish, roll up, one vertebra at a time, until neutral to the spine.

DO: Use the strength of the abdominal muscles to control the range of motion.

DO: Keep in and up the abdominal muscles without letting them pop.

DO: Keep your wings down even though you have a rounded spine.

DON'T: Lose the C-curve, or round the shoulders overly.

MODIFIED SINGLE-LEG STRETCH

The Single-Leg Stretch builds abdominal strength, tones the legs, and challenges the spine 's stability. The key to toning your legs in every repetition is to straighten them out fully. The pace is slower in this modified version, and you'll support your head with your hands to avoid neck strain while strengthening your abdominal muscles.

Focus

Maintain a strong imprinting position against your extended leg weight.

Repetitions

8 -10

Visualization

Imagine the endpoints of a line between the knee stretching toward the chest and the foot of the extended leg, reaching away. Imagine at each repetition curling up higher.

Precautions

If you have been advised to avoid rotation due to lower-back or disc injury, skip this exercise until a medical professional has cleared you back. Work always in a painless range of motion.

1. Lie on the mat with your legs sit-bones apart, both knees bent and feet flat on the floor, and arms at the sides. Move to position of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. With your body and your shins, your femurs should form right angles. Place both hands with thumbs at your hairline behind your head, and the elbows reaching wide. To assume start position, lift your head and shoulders off the mat.

2. Extend your right leg straight out into a low diagonal while exhaling and draw your left knee closer to your forehead, curling higher off the mat at the same time. In the low back, lower the right leg only to the extent that you can maintain stability in the lower back.

3. Inhale and return both legs to starting position, taking care not to drop your head and shoulders.

4. Exhale and extend the left leg into a low diagonal and curl up higher as the right knee near your forehead.

5. Inhale and return both legs to starting position, taking care not to drop your head and shoulders. Imitate.

6. After your repetitions are done, lower the head and shoulders to the mat, then lower your legs, one at a time.

DO: Lengthen the neck while supporting head weight.

DO: Just lower the straight leg as far as you can while keeping the lower back pressed into the mat simultaneously.

DO: Straighten the leg entirely to tone the muscles of the muscles.

DON'T: pull your head on.

DON'T: Allow your head and shoulders to sink. Stay curling!

CRISS-CROSS, MODIFIED

The Criss-Cross builds on the Single-Leg Stretch skills developed. Similarly, this modified version builds on the Single-Leg Stretch foundation, Modified. The obliques are more targeted, the flexibility of the spinal cord is increased, and the legs are toned up further.

Focus

Maintain a good impact against the weight of one stretched leg when increasing rotation of the spine.

Repetitions

8 -10

Visualization

Imagine the end points of a line between the knee extending toward the chest and the foot of the extended leg, reaching away. Imagine at each repetition curling up higher.

Precautions

If you're told to stop rotating due to bottom-up or disk injuries, skip this exercise until a medical professional has cleared you up. Work always in a pain-free range of motion.

1. Lie on the mat with your legs sit-bones apart, both knees bent and feet flat on the floor, and arms at the sides. Move to position of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. With your body and your shins, your femurs should form right angles. Place both hands with thumbs at your hairline behind your ear, with the elbows reaching high. To assume starting position, lift your head and shoulders off the mat.

2. Extend the right leg straight forward on a low diagonal while exhaling and bring the left knee down to the stomach, while at the same time bending the body and rib cage towards the left knee. Focus on left knee touching right shoulder.

3. Inhale and move to the starting spot, and be cautious not to let the head and shoulders drop.

4. Then exhale and straight out the left leg on a low diagonal and bring your right knee closer to the twist while twisting to the right, pointing your left shoulder towards the right knee.

5. Inhale both legs and return them to starting position. Imitate.

6. When you're done with your repetitions, lower your head and shoulders to the mat, then lower your legs one by one.

DO: Lengthen the neck while supporting the head 's weight; do not pull the head on.

DO: Straighten the leg completely to also tone the muscles of the legs.

DO: Only lower the straightened leg as far as you can while maintaining an imprint position at the same time.

DON'T: let your head and shoulders sink. Keep curling!

DON'T: Elbows close. Keep the elbows wide and rotate the cage and shoulders around the rib.

BRIDGE SHOULDER, MODIFIED

Planks are a cornerstone to every routine that reinforces the heart and the changed Shoulder Bridge is an excellent way to continue planking, building strength in the glutes, hoisting the hips in the hamstrings, and sustaining the lower spine and pelvis in neutral throughout the movement.

Focus

Create a straight line between your axes and knees, and easily hold that position.

Repetitions

4-6

Visualization

Imagine that you are lifted from two hooks, one on each hip bone; imagine folding at the hips like a rag doll, as the hips lower.

Precaution

If you have knee injuries or incredibly tight quads, you can feel pain in your knees. If this is the case, work within a pain-free motion range by placing your feet even farther away from the hips.

1. Lay down with your legs spread and your feet flat on your back apart from the sit-bones on the floor, with your arms by your side. The pelvis and spine should be neutral, with relaxed head and neck.

2. Inhale, pull the abs in, then lengthen the spine.

3. Keep your spine neutral as you exhale (i.e., don't roll up!), press into your feet, and contract your glutes to lift your hips to the ceiling, ultimately creating a straight line from your armpits to your knees.

4. Inhale, while maintaining this position, to feel length from the shoulders to the knees and through the spine and hip joint.

5. Exhale and drop the hips gradually onto the mat, while maintaining a neutral spine.

DO: Keep pulling your abdominal muscles in.

DO: Maintain the whole movement with a neutral pelvis and spine; do not roll up or down.

DON'T: Lift the hips so high that the arches of the lumbar spine (moves for extension).

SPINE FORWARD STRETCH, MODIFIED

This is a level 1 exercise to muscle building awareness on the forehead and back of the spine. It helps to cultivate both a flexible core and a better posture over time. We've modified the starting position in the introductory, modified version to help achieve a neutral pelvis and eliminate any discomfort in the hips, hamstrings, or lower back.

Focus

Roll down, and then, one vertebra at a time, through the spine.

Repetitions

4-6

Visualization

Imagine your spine being a piece of tape on a wall — you'll slowly peel it off the wall, then press it back from the bottom up to the wall.

Precautions

Stop this workout if treated with a spinal condition, osteoporosis, any disc herniation, or have an exaggerated thoracic spine kyphosis.

1. Sit in the chair or cross-legged on a cushion — whichever seated position allows the exercise to start in a neutral position with your pelvis and spine. Rest your hands comfortably on your thighs, parallel with your legs apart and slightly wider than the hip distance.

2. Inhale and pull your belly button onto your spine, lengthening your head through the top.

3. Exhale as you roll one vertebra down at a time, start by nodding the chin towards the chest, and then rounding through the upper back, mid-back, and lower back. Keep neutral about the pelvis.

4. Inhale in this position, keeping the abdominal connection and the shape of the spine while feeling that the air covers the ribs back and sides.

5. Exhale back to vertical to "unroll" the torso, rolling up one vertebra at a time.

DO: From the hips, hinge forward, keep your pelvis neutral, the shoulders open, and the wings down.

DO: Keep your abs flat as you do the exercise.

DON'T: Round your shoulders forward.

DON'T: Jam the chin into your chest.

SWAN DIVE, MODIFIED

Swan Dive is a cutting-edge activity that confronts the flexibility of the spinal, core strength, and body awareness. Both this exercise and the Level 2 Modified Swan Dive 2, building blocks for the advanced classical Swan Dive by Joseph Pilates. In this modified version, the focus is on spinal flexibility.

The exercise opens the body's front line, countering the effects of sitting all day well. It also strengthens the back muscles and tones the glutes and hamstrings (providing a bit of a lift to the butt!).

Focus

Move pain or discomfort move the spine into its own full, even extension.

Repetitions

4-6

Visualization

Imagine you are getting longer, lengthening the head through the top as you move the spine into extension.

Precautions

Individuals with exaggerated thoracic spine kyphosis may need to alter a certain exercise. Individuals with lumbar spine exaggerated lordosis may need to reduce the range of motion or skip the exercise. If you have been advised against spine extension (back bending), be sure to limit the range of motion and support the abdominal muscles to the position.

1. Lie with your legs shoulder-width apart on your stomach, and your knees pointing to the sides. You should have neutral pelvis and spine. Place your hands on the floor with your elbows bent, just outside the shoulders.

2. Inhale to pull the belly button to the spine and lengthen through the top of the head.

3. To lift your shoulder, your ribs cage, head, and possibly hip bones off the mat as flexible as possible, press into your hands as you exhale. Your elbows may or may not completely straighten.

4. Inhale in at your end range.

5. Exhale bending the elbows and lowering the torso back to starting position.

DO: Hold your wings down, and relax your back.

DO: Keep the belly button, throughout the movement, to the spine.

DON'T: Lift or round your shoulders forward.

DON'T: Lift your thighs from mat.

MERMAID STRETCH

This stretch increases the spine's flexibility in side bending and tends to increase the space between the ribs to create a feeling of expansive breath.

Focus

Increase the motion range by bending the spine side by side, without bending forward or rotating.

Repetitions

Each side 3 to 5

Visualization

Picture how a geyser or fountain of water shoots up before arching over; assume this while bending backward.

Precautions

If you have been advised to avoid side bending due to spinal issues (herniated discs, injury, etc.), then work or skip the exercise only in a pain-free range of motion.

1. Sit on the floor, neutrally with your knees bent and feet flat, hip, and neck on top of the sit bones. Hold your spine neutral (although the pelvis shifts) and move your legs to the right outside of your right hip. Your left heel is closest to the right hip, with your right heel outside the left foot. Hold your weight mainly on the left hip; however, try to get to the floor with the right sit bone. Ensure you have a straight spine as possible; you pull in and up the abdominal muscles, and your wings are down. Place the right hand on the right foot and raise the left-hand overhead. This is the starting position for doing stretch of the mermaid to the right. (Reverse these directions for the left side.)  

2. Inhale deeply, then reach through the left arm farther, and lengthen the spine.

3. Engage the abdominal muscles and lean sideways towards the right while exhaling smoothly, keep your left arm by your left ear and reach your fingertips towards the opposite wall.

4. Inhale deeply and remain in the stretch, reaching farther and expanding the left ribs.

5. Exhale thoroughly and return to starting position.

6. Swing the legs to the other side to repeat.

DO: Think of lifting the rib cage forward from the pelvis while bending sideways.

DO: Keep the pulled abdominal muscles in.

DON'T: Turn your shoulder towards the mat.

ASSESSING YOUR PROGRESS

Just as a building's foundation takes months to build while the rest of the building seems to spring up very quickly, so too does Pilates' foundation take time to establish itself. We created this questionnaire so you can be influenced, not disheartened! It is about awareness just as much as it is about skill development. Every single body is different. Understanding Pilates' concepts are more important than "perfectly" performing every exercise.

If you agree to all the questions below, congratulations — it's time to transfer to Level 1! If you say " yes "to most but not all of the questions, go ahead and move to Level 1, but stick to the Beginner System activities with whatever you answer" no "to. When most of the answers are "no," don't worry! Just stick for another week for the Introductory Program to make sure the core is strong enough to move on to the next level. No matter how your self-assessment feels, remember that you are making important strides.

1. Does the imprint concept make any sense to you? In activities like the Hundred, Modified, or Criss-Cross, Modified, can you maintain an imprint position?

2. In all the exercises, can you hold your abs flat and active? Repetitions without letting them pop? Are you aware of pop when they occur?

3. Is it sensible to use the term "wings down?" Do you have a muscle awareness that makes this happen?

4. Do you know how to modify yourself, and when? Do you know what your thresholds are? For example, when do you stop lowering your legs to protect your lower back? When to limit rotational range of motion, back bending, and side bending.

CHAPTER SIX

LEVEL 1 PROGRAM

The Level 1 program builds on the introductory program's technique and strength to help you achieve flatter abs, increased muscle tone in the body, and enhanced flexibility. Expect the exercises to be more challenging in terms of both the demands for strength and body awareness. Best of all, expect to begin to feel like a true Pilates enthusiast!

LEVEL 1 SEQUENCE

Although the introductory sequence sets a strong base, the Level 1 sequence strengthens the other activities safely and introduces new exercises to deepen your understanding of the principles of Pilates and further strengthen your core. You might have noticed that the time it took you to complete all of the exercises decreased as you progressed with the Introductory Sequence! This demonstrates that the technique has been "downloaded" by your body, and you can actually move easily through the exercises without having lost any good form.

All exercises in the Level 1 sequence, except for Shoulder Bridge, Modified, and Mermaid Stretch, are more demanding variants of their Introductory Sequence counterparts. Be mindful of switching deliberately from one workout to the next while practicing the Level 1 sequence: keep your core-focused, your breath smooth and fluid, and your movements consciously.

THE HUNDRED

The Hundred is performed in Level 1, with straight legs instead of bent legs (as you did in the modified version). When you traighten the legs, they become heavier, thus creating more abdominal muscle work — meaning they are going to get stronger! Make sure you do the Hundred while having the belly button pulled to the spine to improve the abs' endurance. Do bend your knees again if you feel your abs popping! The Hundred will give you flatter abs over time and a stronger core.

Focus.

Keep the stomach button pressed to the spine to keep tension out of the neck while inhaling to fully exhaling throughout the exercise.

Repetitions

10 Sets of 5 short breathing to inhale and 5 short breathing to exhale, up to 100

Visualization

Imagine bouncing your arms on a little ball placed beneath the tops of your arms. Imagine your abs growing flatter and flatter as you advance.

Precaution

When you have severe neck or lower back pain this stop exercise

, or remain in the Introductory Program with the modified version.

1. Keep lying on the mat, knees bent, and feet down on the floor, your legs squeeze with your arms by your sides. Move to position of the imprint. Inhale and raise one leg to tabletop position, then exhale and lift the other leg to tabletop position. With your body and your shins, your femurs should form right angles.

2. Inhale and slightly tuck in the chin, lengthening the neck back.

3. Exhales and lifts your abdominal muscles off the mat, your head and shoulders, maintaining a strong connection between the ribs and hips. Straighten your legs and extend them out into a diagonal.

4. Inhale for 5 quick breaths, "sip" the air through your nose, and slightly pump your arms up and down.

5. Continue the arms pumping motion as you exhale 5 short puffs through your mouth.

6. Continue on for 9 more breath packs. After this, you curl your shoulder and head while you inhale off the mat.

7. Lower your head and shoulders as you exhale, down to the mat. Return one leg to the mat, and then the other.

DO: Feel the energy all the way to the fingers and toes.

DO: Maintain a abdominal connection strong.

DO: Stop if continuation becomes too difficult.

DON'T: Let your ribs pop, let your hip bones fall off your ribs, or let your lower back arch.

THE ROLL-UP

The Roll-Up exercise is difficult, particularly if you have shorter legs or a tight lower back. It tends to favor those with flexible natural spines or long legs. Anyone can, however, reap the benefits of this exercise; it is excellent for strengthening the abdominals and maintaining the spine 's flexibility.

Focus

Roll-up and roll-down smoothly, without using momentum.

Repetitions

4-6

Visualization

Imagine your backbone being a string of pearls that lifts one pearl at a time off a dresser and is placed one pearl at a time back down.

Precautions

If you have problems in the neck, or tightness or discomfort in your lower back, avoid the exercise.

1. Lie on the back with the pelvis and spine neutral, legs together. Reach overhead with your arms without ribs popping.

2. Inhale as you reach the ceiling to your arms and slightly tuck the chin, then lift off the mat to your head and shoulders.

3. Exhale with one vertebra at a time, as you continue to curl the spine off the mat, lift the torso, so the body weight is on the sit bones, and the pelvic is neutral, and the spine rounded over your legs.

4. Inhale from sit bones as you begin coming the weight backward.

5. Slowly exhale to roll down, vertebra by vertebra, to the starting position.

DO: Focus on a smooth, even spine curve and maintain fluidity during the entire movement.

DO: Pull your belly button to the spine.

DON'T: Allow momentum to dictate the movement.

DON'T: Let abdominal muscles pop.

CIRCLES SINGLE-LEG

Single-Leg Circles is yet another exercise that challenges the torso 's stability against leg movement. If possible, you will do the exercise straight on both legs. While you may progress beyond larger circles, the torso stability is the priority in this exercise.

Focus

Keep the hip and spine neutral and stable against the legs' larger circular motion in the air.

Repetitions

Each side 4 to 6

Visualization

Imagine a pencil extending out of the big toe, drawing circles on the ceiling.

Precautions

If you have instability at the lower back, bend the lower leg for additional support. If you have tight hip flexors, the extended leg will bend slightly to alleviate discomfort.

1. Lie straight on the mat, squeezing your legs together and your arms to your sides. The pelvis and spine should be balanced, including relaxation of the abdominal muscles.

2. Exhale the right leg and raise it to the tabletop. Then straighten your knee and point your foot at the right angle to the body, so that your leg reaches the ceiling.

3. Bring your right leg slightly toward your body, across the body's midline, and then slightly down as if drawing a semicircle on the ceiling while inhaling smoothly.

4. Complete the other half of the circle while exhaling smoothly by moving your leg away from the midline and back up to the top of the circle.

5. Continue in this direction, inhale in the first half of the circle, then exhale in the second half of the circle for 4 to 6 repetitions. Inhale as the leg moves away from the midline and down, then exhale for 4 to 6 more repetitions when it moves towards the midline and upward.

6. Repeat with the other leg.

DO: keep flat and engaged abdominal muscles.

DO: Focus on torso stability throughout the exercise.

DON'T: Sacrifice Stability for emotional range.

DON'T: keep your hands on the mat to gain extra stability.

ROLLING LIKE A BALL

This exercise increases spinal flexibility, power of the abdomen, and core control. In this exercise, both the abdominal muscles are the accelerator and the brakes. Subtle abs-control is key to execute the exercise with little momentum correctly.

Focus

Keep the spine rounded uniformly throughout the exercise, so you can move easily without flat spots. Maintain control with the abdominal muscles so that the weight does not go to the neck or head, and your feet do not touch the mat.

Repetitions

8 -10

Visualization

Imagine sitting in letter C shape, then rolling throughout the exercise in this C. Imagine contracting the lower abdominal muscle fibers more to lift the pelvis when rolling back, and contracting the upper abdominal muscle fibers more to lift the head and shoulders on the way back.

Precautions

If you have been advised to avoid rotation due to lower-back or disc injury, skip this exercise until a medical professional has cleared you up. Work always in a pain-free range of motion.

1. Sit tall even on both sit bones, neutral pelvis, knees bent, legs squeezing together, and feet flat on the mat. Contract the abdominal muscles to curl the spine, then roll back your weight from the sit arms, staring at your knees. Then, one at a time, lift your legs to balance the sit bones on the back and point your toes. Gently place your arms around your legs, holding up your shins. Here's the starting position.

2. Smoothly inhale and contract the abdominals to roll back, bringing your body weight to the top of your shoulder blades (but not to the head or neck). Keep on gazing at your knees.

3. Exhale smoothly and contract more of the abdominal muscles to slide your ribs towards your pelvis to return to the starting position and balance at the back of the sit bones without putting down your feet. Repeat.

4. Bring your feet down at a time after you have completed your reps.

DO: At the beginning of the movement and between repetitions, make sure that the feet are up off the ground.

DO: Control movement, and don't allow momentum to dictate the movement.

DO: Keep your neck long and wings down.

DON'T: Roll on to your neck and head.

SINGLE-LEG STRETCH

The hands no longer support the head in the Single-Leg Hold, as they do in the modified version. The arms instead reach towards the feet, creating more work for the abdominal muscles. Furthermore, this version's pace is faster, which challenges your coordination and control.

Focus

Keep your abdominal muscles drawn in and flat to your leg, going as far as possible and pressing your lower back into the mat.

Repetitions

8 -10

Visualization

Imagine that the foot of the extended leg reaches far from the center. Imagine at each repetition curling up higher.

Precautions

If you have been advised to avoid rotation due to lower-back injury or disc injury, or if you have a neck injury or discomfort, skip this exercise until a medical professional tries to clear you. Work always in a pain-free range of motion.

1. Lie on the mat, on the floor with both knees bent and feet flat, legs squeezing together, and arms on your sides. Switch to location of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. With your body and your shins, the femurs should form right angles. Raise your head with both hands against the outsides of your calves toward your ankles. To assume starting position, lift your head and shoulders off the mat.

2. Extend the right leg to a low diagonal (only as low as you can while still holding the imprint) while inhaling and reach your arms towards your feet, curling up higher from the mat at the same time. In the same inhalation (similar to the hundred sips), switch and extend the left leg to a low diagonal (as far as you can but still maintaining a perception) and reach the legs to the feet while curling up higher.

3. Repeat the movement on an exhale, bring the left knee to the chest while reaching the right leg as far as you can while maintaining the imprint, then pull in the right knee to reach the left leg out on the same exhale switch.

4. Bring both legs back to the tabletop once you finish the repetitions, lower the head and shoulders to the mat, then lower the legs one at a time.

DO: Only lower the leg as far as possible while keeping the lower back pressed into the mat.

DO: Keep your neck long and keep your chin from jamming into your chest.

DO: Straighten the leg fully and also tone the muscles of the legs.

DON'T: let loose your head and shoulders. Keep curling!

CRISS–CROSS

Building from its modified version, the Criss-Cross not only increases the challenge to the abdominal muscles by lowering the leg but also by increasing the exercise pace.

Focus

Keep your abdominal muscles drawn in and flat while your leg falls as low as possible and rotate your head, neck, and shoulders as much as possible.

Repetitions

8 -10

Visualization

Imagine that the foot of the extended leg reaches far from the body's core. Imagine curling higher with each repetition and increasing rotation.

Precautions

If you have been advised to avoid rotation due to lower-back or disc injury, skip this exercise until a medical professional has cleared you up. Work always in a pain-free range of motion.

1. Lie on the mat, on the floor with both knees bent and feet flat, legs squeezing together, and arms on your sides. Move to position of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. With your body and your shins, your femurs should form right angles. Place both hands with thumbs at your hairline behind your ear, and the elbows reaching wide. To assume starting position, lift your head and shoulders off the mat.

2. Extend your right leg to a low diagonal (as low as you can while still carrying the imprint) while inhaling and pull your left knee toward more your forehead, rotating to the left simultaneously, reaching your right shoulder to your left knee. On the same inhalation (similar to the hundred sips), switch and rotate right while stretching the left leg to a low diagonal (as low as you can while still holding the imprint) and draw your right knee closer to your forehead.

3. Repeat the movement on an exhale, bring the left knee to the chest while reaching the right arm to the left knee, and extend the right leg toward the floor, then drag the right knee in at the same exhale flip and the left leg toward the floor.

4. Bring both legs to the tabletop after you have completed the repetitions, lower the head and shoulders to the mat, and then lower your legs one by one.

DO: Keep your elbows open and rotate your shoulders and rib cage.

DO: Only lower your leg to the full while keeping your lower back pressed into the mat.

DO: Lengthen the neck when supporting the head 's weight; don't lift the head up.

DO: Straighten the leg fully to also tone the muscles of the legs.

DON'T: let thin your head and shoulders. Keep curling!

STRETCH DOUBLE-LEG, MODIFY

This move builds on the force gained in the Single-Leg Stretch by simultaneously extending both legs away from the torso. This challenges the abdominal muscles and core stabilizers in supporting the lower back against both legs' weight.

Focus

Maintain a strong impression as both legs extend out on a diagonal.

Repetitions

6-8

Visualization

Imagine drawing down your belly button as far as possible whenever the legs reach away. Imagine being pulled from either direction in order to keep lengthening.

Precautions

If you have been advised to avoid rotation due to lower-back or disc injury, skip this exercise until a medical professional has cleared you up. Work always in a painless range of motion.

1. Lie on the mat, on the floor with both knees bent and feet flat, legs squeezing together, and arms on your sides. Switch to location of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. Through your body and your shins, the femurs will form right angles.  With both hands against the outside of your calves, reach your arms towards your ankles. To assume starting position, lift your head and shoulders off the mat.

2. Exhale by the ears and reach your arms overhead, enhancing your legs to a high diagonal. The lower back should not leave the mat.

3. Bend the knees in and inhale to return to the starting position. Repeat.

4. Upon completing the repetitions, lower the head and shoulders to the mat and return one leg to the mat and then the other.

DO: Keep down your legs in all of the workouts.

DO: Lower the legs just to the maximum practicable, thus retaining the location of the imprint.

DON'T: lower your heads and shoulders while your limbs touch overhead.

DON'T: As legs move out, let the abs pop.

BREAST STROKE

The Breast Stroke improves posture by reinforcing upper back muscles, increasing upper spine strength, and stabilizing the core. It also helps to tone back muscles to form strong, lean, shapely muscles.

Focus

Isolate the upper back muscles without involving the lower back muscles, all while keeping the abs flat and engaged.

Repetitions

4-6

Visualization

Imagine you 're a torpedo as you reach your arms overhead. Then, as your arms sweep around and your spine stretches, imagine your heart reaching in front of you into the wall.

Precautions

If you have any diagnosed spinal conditions, particularly in the cervical spine, consult with your doctors before you attempt this exercise. If you experience pain in the lower back, you might want to put a cushion under your hip bones.

1. Lie with your legs apart shoulder-width on your back. Your hip and spine should be neutral, parallel to your legs. Place your hands on the floor, with your elbows bent comfortably just above your shoulders.

2. Inhale to pull the belly button from the top of the head to your spine to lengthen.

3. After breathing, reach your arms straight overhead and lift your torso slightly, so you're just above the mat.

4. Sweep your arms wide and to the sides on long, continuous ingestion until they are by your thighs while extending your spine to lift your head and shoulders off the mat. Imitate.

5. When the repetitions are over, slowly lower everything down to the starting position.

DO: maintain your spine lengthy throughout the exercise.

DO: Keep your belly button on the ground, with your spine and feet.

DON'T: Overextend your neck! (You shouldn't have wrinkles on your neck while doing the exercise.)

TWIST-SPINE

Building on the Spine Twist introductory program, the Level 1 Spine Twist is done with straight legs on the mat. The version also increases spinal mobility in rotation while improving core stability, which is important for both everyday or sporting activities.

Focus

Keep your legs straight upright while you're rotating to the full range of motion.

Repetitions

4-6

Visualization

Imagine that your spine is a barber shop pole, spiraling continuously upward, continuing to get taller.

Precautions

If you have been advised to avoid rotation due to lower-back or disk injuries, skip this exercise until a medical professional has cleared you up. Work always in a pain-free range of motion.

1. Sit as straight as possible on top of your sit bones, and your pelvis and spine are neutral. Ideally, your legs squeeze together, but if you experience discomfort, just slightly separate your legs. Reach your arms to the sides, so in your peripheral vision, you can still see your fingers. Pull in your abdominal muscles, slide down your wings, and sit as tall as you can, lengthening your head to the top.

2. As with the modified spine twist, take 3 successive inhales as if you were taking 3 air sniffs through the nose to fill your lungs. Twist the spine to the left while inhaling. Continue inhaling with 2 more sniffs at the end of your rotation, to gently increase the rotation range. Shift your head slightly to the left and turn at your left fingers.

3. Untwist the spine while still exhaling smoothly to return to the starting position. Be sure your shoulders are down, and you have flat abdominal muscles.

4. Repeat right into the movement.

DO: Rotate smoothly by getting the abdominal muscles involved.

DO: Lengthen your spine before movement starts.

DON'T: Rotate your pelvis or rolle your sit bones off! If your knees or feet have been trying to shift, your pelvis probably would have been rotating.

DON'T: Let the ribs pop.

SPINE STRETCH FORWARD

This exercise helps build muscle awareness on the front and back of the spine that controls both movement and stability. The Spine Stretch Forward will help you to cultivate both a flexible spine and improved posture over time.

Focus

To control movement in both ways, move the spine one vertebra at a time.

Repetitions

4-6

Visualization

Imagine your spine to be a piece of tape on a wall — you slowly peel it off the wall and then press it back from the bottom up into the wall.

Precautions

Individuals suffering from osteoporosis or exaggerated thoracic spine kyphosis should stop this exercise. If you have any herniated disks, go forward with caution. If you've been advised not to bend your spine forward, avoid this exercise.

1. Sit with your legs stretched out on your bed with your feet shoulder-width apart. You should have neutral pelvic and spine. Place your hands on your thighs.

2. Inhale and pull your belly button through your back, lengthening your head through the top.

3. Exhale one vertebra to roll down at a time, starting with tucking the chin and then rounding through the upper back, mid-back, and lower back. Stay neutral about your pelvis.

4. Inhale in this position, maintaining abdominal connection and spine shape.

5. Exhale to bring back the torso to a vertical position, rolling the spine up one vertebra at a time.

DO: Keep your shoulders open and wings down while rolling.

DO: Keep your abs flat as you do the exercise.

DON'T: Jam your chin into your chest or round your shoulders.

DON'T: Hinge to the hips forward. Your pelvis should remain neutral.

SIDE KICK SERIES

You start all the exercises with Side Kick by lying on your side. We introduce two Level 1 versions here, and you will find three more in Level 2. The kicks are more exercises on stabilization than exercises on flexibility.

SIDE KICKS

The forward-and-back swinging motion of the leg for this exercise is secondary to the stability of the spine.

Focus

Keep your spine and pelvis neutral and stable while the top leg moves either back or forth.

Repetitions

Each side 6 to 10

Visualization

Imagine your spine being a rod of steel from which your leg swings freely like a pendulum.

Precautions 

If you have tight hamstrings or hip flexors, change your range of motion if required.

1. Lie in front of you on one side with your hips stacked and your legs straight, at an angle of 30- to 40 degrees. Prop your head with the elbow bent on your bottom side, and put the other side behind the back. You should have neutral pelvic and spine.

2. Inhale through the spine to lengthen, then pull the belly button to the spine.

3. Get the top leg raised to hip height as you exhale.

4. Inhale for 2 breaths, kick the upper leg towards your chest and pump the leg twice.

5. Press that same leg back as much as you can on 1 smooth, and long exhale while maintaining a neutral pelvis and spine.

DO: Only swing your leg to the range in which you can stabilize the spine.

DO: Keep the leg moving all the way to hip height.

DON'T: Collapse the spine or let the pelvis turn back when the leg is moving forward.

DON'T: Let the ribs pop.

SIDE KICK SERIES

UP & DOWN

The Up & Down exercise works to strengthen the outer hip and leg muscles while stabilizing the spine and toning the abs.

Focus

Keep your spine, pelvis, and hips neutral as it works on the top leg.

Repetitions

Each side 6 to 10

Visualization

Imagine the spine is a steel rod, impervious to movement no of what the legs are doing.

Precautions

If you have a tight lower back so, during this exercise, you may need to flex the hips slightly, if you are dealing with neck pain, you might want to place a pillow under your head.

1. Lie with your hips stacked to one side, with your feet in line with your hips. Your body is going to be on straight line. Extend out your bottom arm straight overhead and let your head rest on it, or if it's more comfortable, bend your bottom arm and rest your head in your hand. The top arm is bent, and your hand lays on the floor. Your spine and pelvis should be neutral, the abs pulling firmly in.

2. Inhale through the back to lengthen, then pull the belly button to the spine. At about the same time, lift the top leg slightly higher than the hip height but not so high that it hikes up to the ribs. Keep your knee face up.

3. Flex the foot as you exhale and then lower the leg down to the starting position. Repeat approximately 6-10 times.

4. On the other side, repeat.

DO: Keep your legs full of energy.

DO: Keep the two knees pointing straight forward.

DO: Keep the shoulders back and abs flat.

DON'T: Allow your top hip to hike as you lift up the top leg.

ASSESSING YOUR PROGRESS

Your strength, range of motion, body awareness, and confidence have all increased by the end of the Level 1 program! Be proud of your results, and remember that completing Level 1 successfully doesn't mean you can perform every exercise perfectly. Every body is different, so when you take note of what still needs work, be kind to yourself. The point is, you understand, recognize, and embrace the uniqueness of your body and needs.

To that end, in this self-assessment, be honest and compassionate towards yourself. If all of these questions are answered "yes," step on to level 2. Take some time in Level 1 if you answer "no" to a few Know Pilates is a marathon, not a sprint, as we have said before. And over long run, if you need to take one or two more weeks at level 1, you'll be stronger and better for it.

1. Can you roll smoothly and over spine? Do you know how to adjust your practice to keep yourself comfortable when you have flat spots?

2. Can you stabilize your pelvis in a neutral way, as in single-leg circles or side kicks, against the movement of the legs? If you can't keep your torso still at full motion range, can you do so if you alter the motion range?

3. Do you grasp your own limitations? Do you know when your abs pop as you lower your legs or when your lower back lifts?

4. Do you have the abdominal endurance to execute exercises like the Hundred and Rolling Like a Ball?

CHAPTER SEVEN

LEVEL 2 PROGRAM

Congratulations — you made it to level 2. By this stage, your core strength, range of motion, and flexibility of the spinal have increased. You've also developed a sense of your own body and its unique strengths and weaknesses. You are able to take on more demanding exercises. Expect your abs, heart, legs, and arms to get even stronger in this program. Your strength and understanding of the body will also continue to improve.

LEVEL 2 SEQUENCE

We continue to build on the technique and strength gains achieved in the Introductory and Level 1 Sequences in the Level 2 Series. The Level 2 sequence will not be tackled until the end of the Level 1 phase; rather, the full versions of certain exercises replace their modified counterparts, and new exercises also appear. Continue to practice and perfect the Shoulder Bridge and Mermaid Stretch, although they have no more advanced Level 2 versions.

SINGLE STRAIGHT-LEG STRETCH (SCISSORS)

The Single Straight-Leg Stretch builds on the Single-Leg Stretch by challenging the abdominal muscles with the straight legs' longer lever. The exercise not only develops abdominal strength and endurance and also increases hamstring flexibility.

Focus

Maintain the spine's imprint position against the legs' wide range of motion.

Repetitions

8 -10

Visualization

Imagine that your legs trace a rainbow's full arc as they alternate to and fro the torso. Envision each leg gets longer and longer as the rainbow is traced.

Precautions

If you have been advised to avoid rotation due to lower-back or disk injuries, skip this exercise until a medical professional has cleared you up. Work always in a pain-free range of motion.

1. Lie on the back of your mat with all your knees bent with your feet flat on the floor, your legs squeezing together with your arms by your sides. Move to position of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. Extend your knees, so both legs reach the ceiling and form a right angle to your torso—point over your feet. To assume the start role, lift your head and shoulders off the mat and lift your arms slowly, reaching the arms long out of you.

2. Exhale and open your legs like a pair of scissors: lower your right leg to your body, lead your leg with your hands, and extend your left leg to the ground. Then exhale again at the end range with a slight, gentle pulse to reach both legs farther, increasing the stretch slightly.

3. Inhale to lifting back both legs to pass through the starting position.

4. Exhale and switch and scissor the legs in the opposite way, lower the left leg toward the body, guide the leg with your hands, while you reach the right leg away. Exhale and pulse the end range once again.

5. Attain all legs to the ceiling after you finish your reps, then bend your knees, lower your head and shoulders to the mat and lower each leg one at a time.

DO: Keep your wings off, hold your head and shoulders up throughout the exercise.

DO: Lower the lower leg only to the degree possible while also maintaining the position of the imprint.

DON'T: When your legs reach downwards, let your abs pop.

DON'T: Let your leg bend increase motion range.

LOWER & LIFT: DOUBLE STRAIGHT-LEG STRETCH

The Double Straight-Leg Stretch, or "Lower & Lift," challenges the abdominal muscles against the weight of the straight legs lowering towards the mat to hold the pelvis and spine in imprint.

Focus

Maintain as far as you can a high appearance position with flat abdominal muscles as the legs lower to the mat while keeping controlled movement.

Repetitions

8 -10

Visualization

Imagine a heavy weight on the abs, helping to keep your lower back pressed to the mat, and preventing the abs from pushing out of the spine.

Precautions

If you have a lower back problem or a disc injury, or if you have been advised not to flex the neck, skip this exercise until a medical practitioner tells you up. Work always in a pain-free range of motion. If you have neck injuries or neck pain, during this exercise, keep your head resting on the mat.

1. Lie on the mat, on the floor with both knees bent and feet flat, legs squeezing together, and arms on your sides. Move to position of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. Extend both knees, so that all legs reach the ceiling or form a right angle to both torso. Rotate the femurs, and face the knees on the sides. Squeeze your legs, and point your feet together. Place your hands at your hairline behind your head with your thumbs, then lift your head and shoulders off the mat to assume the starting position.

2. On just a smooth, long exhalation, just lower your legs as low as you can while keeping your lower back pressed to the mat and flat abdominal muscles.

3. Inhale and lift the legs back to position of start. Repeat.

4. Bend both knees, lower your head and shoulders to the mat, and place your feet on the mat one at a time, after you finish your reps.

DO: Keep the wings down and the head and shoulders up through the exercise.

DON'T: When your legs reach away, let your abs pop.

DON'T: Bend or allow your legs to separate and lower them only as far as you can while maintaining the position of the imprint.

DOUBLE-LEG STRETCH

The Double-Leg Stretch reaches the legs in Level 2 on a lower diagonal than in the modified version. The legs are lowered as far as possible while maintaining the position of the imprint. It is particularly challenging, as the arms reach overhead.

Focus

Have the abdominal muscles pulled in and flat, and press the spine into the mat while the arms and legs reach out from the torso.

Repetitions

6-8

Visualization

Imagine that the body is an accordion that is being played and that both phases of this movement— reaching the arms and legs AND pulling the legs and arms back in — require equal energy. Vision to be pulled from each direction as the arms and legs reach away.

Precautions

If you have been told not to flex the spine due to the lower-back or disc injuries, skip this exercise until a medical professional has cleared you. Work always in a pain-free range of motion. If you are suffering from neck injuries or neck pain, keep your head resting on the mat.

1. Lie on the mat, all knees bent, legs squeezing, arms to your sides. Move to position of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. With your body and the shins, the femurs should form right angles. Reach the arms toward your ankles, pressing your hands to the sides of your calves. To assume start position, lift your head and shoulders off the mat.

2. Exhale by your ears and reach your arms straight overhead and extend your legs to a low diagonal, as far as you can while maintaining an imprint position.

3. Inhale, bend your knees to the tabletop and circle your arms wide to your knees to pull your knees to the chest. Reach your hands up to your ankles. Repeat.

4. When the repetitions are finished, lower the head and shoulders down to the mat. Return one leg back down to the mat, then the other.

DO: Keep the wings down and the head and shoulders up through the exercise.

DO: Lower your legs as far as you can whilst maintaining the position of the imprint.

DON'T: Bend your legs, or separate them.

DON'T: Let your abs pop as arms and legs reach out.

OPEN-LEG ROCKER

The knees are ideally straight in this exercise or bent as required to accommodate hamstring flexibility or core control. The belly is scooped to the spine, so as if you were seated or standing, the upper back, shoulders, head, and neck maintain neutral positions.

Focus

Roll smoothly on the mid-shoulder blades and then back to the sacrum without changing the spine shape or leg height.

Repetitions

8 -10

Visualization

Although the shape looks more like a V, imagine your body is forming a U, rounded the lower back but neutral and lengthening your upper back.

Precaution

If you were told to stop rotation due to lower-back or disk injuries, skip this exercise until a medical professional has cleared you away. Work always in a pain-free range of motion.

1. Sit on both sit bones, pelvis neutral, knees bent, legs squeezing together, and feet flat on the mat even with your weight. Contract the abdominal muscles to curl the spine and roll back your weight from the sit bones, looking at your knees. Then lift your legs one at a time and hold the legs outside the calves in order to balance the sit bones backward. Point your forearms. Maintain balance, extend your legs to the ceiling and open them to your shoulder-width while lengthening your upper back. And here is the starting position.

2. Modification: Instead of straightening your legs fully, bend your knees, so your shins are parallel to the floor if the straight-leg position is too challenging (which is likely if you have long legs!). Hold the shins outsides and hold the position throughout the exercise. In time, as the hamstring flexibility increases, your legs will become straighter and more straight.

3. Inhale smoothly; deepen the abdominal contraction to curve your upper back while contracting your lower abdominals more to roll up to the top of the shoulder blades, but not to the neck or shoulders. If you have straight legs, do not let them bent or hit the floor! Do not let them straighten if the legs are bent. Hold the hand on the knees.

4. Exhale smoothly and contract more of the abdominal muscles and slide the ribs towards your pelvis and return to the starting position, again lengthening the upper spine—balance without moving your feet down. Place your feet down after your reps, one at a time.

DO: Keep the legs bent at the same angle throughout the exercise if the knees are bent to perform the modification.

DO: Keep your neck and wings big.

DO: Control move; don't allow momentum to dictate movement.

DON'T: Let the feet touch the mat between repeats.

DON'T: Roll the neck or head on.

THE ROLLOVER

The Rollover strengthens the lower abdomen 's muscles to fully raise the hips off the mat and take the legs over the head, which also increases flexibility in the spinal and hamstring.

Focus

Maintain flat abs and full exercise control. The exercise should be carried out with absolutely no momentum and no overweight in the arms.

Repetitions

2-3 in each direction

Visualization

Imagine the body as it rolls over and then unrolls, creating a hairpin shape.

Precautions

Individuals with lower-back problems should start with slightly elevated hips, or totally eradicate the exercise. The modified rollover should continue to be performed with individuals with neck problems.

1. Lie on the mat with all your knees bent and your feet flat on the floor, your legs squeezing with your arms by your sides. Move to position of the imprint. Inhale and lift one leg to tabletop position, then exhale and lift the other leg to tabletop position. With your body and your shins, your femurs should form right angles.

2. Exhale and straighten the knees as you stretch your legs to a diagonal high while maintaining the position of the imprint. Inhale to engage the abs, and reach the ceiling (90 degrees) on both legs.

3. Exhale the abdominal muscles, and contract them to lift the hips off the mat, send the feet to the ceiling, and then overhead to the wall behind you. Your body weight should be in between the blades of your shoulder. Legs parallel to the floor.

4. Inhale the shoulder-width of the legs and open it apart, then flex the feet.

5. Exhale and roll down, one vertebra at a time, until the pelvis is on the mat, and the legs go down to a diagonal high.

6. Inhale to close your legs, and repeat the exercise 2 times more. Going to leave the legs apart shoulder-width apart for the last repetition.

7. Then reverse the movement of the legs: it is the same, except now when you roll over and close as you roll over, the legs should be separated shoulder-width apart.

8. After your reps are completed, roll the hips down to the mat.

DO: Keep your abs flat.

DO: Only take your body weight to the middle of the shoulder blades.

DO: Keep your shoulders open, and don't let them lift off the mat.

DON'T: Allow momentum to dictate the movement.

THE SAW

Spine Twist + Spine Forward Stretch = Saw! The Saw increases the spine 's flexibility in forward bending (flexion) and rotating, which is very important for daily tasks. It also helps develop muscle awareness around the spine, as well as the abdominal muscles. The Saw will keep you committed to excellent posture, help strengthen the core for functional tasks, and provide a great stretch for the back.

Focus

Maintain the spine rotation even when the spine is trying to flex forward, so keep the pelvis in a neutral position.

Repetitions

Each side 4 to 6

Visualization

Imagine you 're a barbershop pole, first, and as you rotate, your spine is getting longer. Then, you become the water coming from a fountain of water, traveling up before moving down and down.

Precautions

Individuals with osteoporosis or exaggerated thoracic spine kyphosis should avoid this exercise, just as individuals with any history of herniated discs should.

1. Sit on the mat; your legs stretched out in front of you, your shoulder-width apart, your feet flexed. Your pelvis and spine should be neutral, your arms at shoulder height stretched out to the sides, and your palms facing forward, still visible in your peripheral vision. If your hamstrings or hip flexors are tight, sit on a small cushion in a neutral and vertical position to get the pelvis in.

2. Inhale as the rib cage, and the shoulders rotate to the right.

3. Exhale to slightly tuck the chin and continue to exhale to roll down, one vertebra at a time, scooping off the abs. Reach your left arm to the outside of your right foot and rotate your right arm so that the thumb points toward the floor. The pelvis remains vertical.

4. Then, maintain the spinal rotation, inhale as you roll up, one vertebra at a time until your torso is vertical. Both palms face forward.

5. Exhale back to starting position as you rotate the rib cage and shoulders. On the other side, repeat.

DO: Keep the wings down, and even while rotating and flexing, keep the length in the spine.

DO: maintain flat abs while exercising.

DON'T: Collapse your torso over your leg.

SWAN DIVE 2, MODIFIED

The Swan Dive is an advanced exercise that challenges the flexibility of the spinal, core strength, and body awareness. Both this exercise and the Swan Dive, Modified build blocks for the advanced classical swan dive of Joseph Pilates. This version builds on the foundation developed in the modified version by further challenging the hip extensors (the glutes and hamstrings), as well as the muscles of the abs and back, to maintain the fully extended position of the whole body.

Focus

Move the spine into its own full, uniform extension with no pain or discomfort. Maintain core control as the whole body rocks slowly forward and back.

Repetitions

4 to 6

Visualization

Imagine that you are the bottom of a rocking horse and that your shape does not change as you rock slowly forward and back.

Precautions

Individuals suffering from exaggerated thoracic spine's kyphosis may need to modify. People with lumbar spine exaggerated lordosis, or lower back pain may need to reduce the range of motion or completely avoid the exercise. If you’ve been advised against back bending (extension of the spine), avoid this exercise.

1. Lie on your stomach and keep your legs separated, shoulder-width apart. The pelvis and spine should be neutral, and your legs rotated, so your knees are pointing to the sides. Place your hands on the floor, comfortably just outside the shoulders with your elbows bent. Pull your belly button to the spine. 

2. Inhale and press into the hands to lift your head, shoulders, and as much of the rib cage as your flexibility allows off the mat. Your elbows might or may not fully straighten out.

3. As you exhale, contract the glutes to support the weight of your legs as they lift off the mat, simultaneously bending the elbows to maintain the shape of the entire body, and rock the weight of your body forward to the torso.

4. Inhale as you straighten your elbows and engage the muscles of the upper back to lift the torso and restore the body back to the “swan” position with the legs on the ground.  Repeat steps 3 and 4.

DO: Engage the glutes to maintain the position of your legs.

DO: Keep the belly button pushed to the spine throughout the movement.

DO: Keep your wings down, and keep tension out of the neck

DON’T: Allow the shoulders to lift or hunch.

DON’T: Drop your chin as you bend your elbows to rock your body forward.

SINGLE-LEG KICK

The Single-Leg Kick helps stabilize the pelvis and spine against the movement of the legs, augmenting core strength and control. It also improves flexibility in the quads and strengthens the shoulder girdle.

Focus

Keep the top part of the leg—from the hip bone to the knee—flush on the mat while you bend your knee to bring your heel toward your seat.

Repetitions

6 to 8 on each side

Visualization

Imagine the abdominal muscles pulling in so much that they—not your elbows—support the weight of your torso. Envision your leg getting longer with each repetition.

Precautions

If you’ve been advised against back bending, limit spinal extension, and support the position with the abdominal muscles. If you have knee injuries, be careful to move only in a pain-free range of motion, and skip this exercise if you still experience pain. If you have especially tight quads, you may find this exercise challenging; work in a pain-free range of motion, and gradually you will feel improvements.

1. Lay right down on your stomach while you straighten your legs and squeezing together, and your toes pointed. Place your elbows on the mat directly under your shoulders so that the upper body is propped up, but the pubic bone is still touching the mat. Your hip bones will be slightly off the mat. Engage your glutes to help prevent the lower back from arching. Engage your abdominal muscles, lengthen your neck and spine, and slide your shoulders down your back. 

2. Modification: If this position is uncomfortable, lie on your stomach with your hands under your forehead, keeping the pelvis and spine neutral.

3. On an exhale, bend the knee of your right leg to kick the heel to the right buttock with a pointed foot, then on a second exhale pulse at the end range for a second kick with a flexed foot.

4. Inhale smoothly, then straighten your right leg, point your toe,  and lengthen the leg back down to the mat. 

5. Repeat with the left leg.

DO: Keep your pubic bone on the mat, and your torso stable as the knee bends and straightens.

DO: Keep your wings down.

DO: Keep the abdominal muscles pulled in and up throughout the exercise.

DON’T: Hyperextend your neck.

DON’T: Allow your pelvis and spine to move.

NECK PULL, MODIFIED

The Neck Pull is Pilates’s way of making the Roll-Up more difficult. The full Neck Pull is an advanced exercise that starts on your back with your arms behind your head, which increases the weight of the torso and makes the exercise much more challenging. This modified version starts in a seated position, instead.

Focus

Maintain the smooth C-curve of the spine throughout the full movement.

Repetitions

4 to 6

Visualization

To achieve a nice, even curve, imagine your abs are the inside of an ice cream scoop, and your back is the outside of the scoop.

Precautions

If you have lower-back or hip flexor pain, you may need to modify the range of motion or perform the exercise with your hips higher than your feet. Individuals with a history of herniated discs should avoid exercise.

1. Sit tall with your weight even on your sit bones, your pelvis neutral, your legs shoulder-width apart, and your knees bent with your feet flat on the floor. Place your hands behind your head at the base of your skull with your elbows reaching wide to keep the shoulders open. 

2.Inhale to move the belly button onto the spine.

3. Exhale to contract the abdominal muscles and roll back off your sit bones, scooping in your abs.  Keep on rolling back as fast as you may while still maintaining flat abs and a curved spine.  (However, if your bottom rib touches the mat, pause in that position.) The goal is to achieve a C-curve of the spine.

4. At your end range, inhale and focus on flattening your abs and keeping your wings down.

5. Exhale, maintain the C-curve, and roll forward until you arrive back on your sit bones with your spine curled over your knees.  

6. From that position, inhale to roll up, one vertebra at a time, to return to the start position.

DO: Curl evenly through the spine, and keep the C-curve shape throughout the exercise.

DO: Keep your abs flat throughout the movement.

DON’T: Allow the shoulders to shrug.

SIDE KICK SERIES

CIRCLES

The Circles exercise challenges the stability of the pelvis and the spine against the movement of the legs as the muscles around the leg work to control the movement.

Focus

Keep the spine, pelvis, and hips neutral as the top leg circles both forward and back.

Repetitions

6 to 10 in each direction, on each side

Visualization

Imagine that your spine is a steel rod, impervious to movement, regardless of what the legs do. Imagine you have a pencil attached to your toes and are drawing small circles on the wall.

Precautions

If you have a tight lower back, you may need to flex the hips slightly. Individuals with neck pain might need to place a pillow under their head.

1. Face on one side of stacked hips and your feet in line with your hips. Your body will be in a straight line. Extend your bottom arm overhead and allow your head to rest on it, or if it is more comfortable, bend your bottom arm and rest your head in your hand. Your top arm should be bent, with your hand resting on the floor. Be sure you have neutral pelvis and spine.

2. Inhale to lengthen through the spine and pull your belly button to your spine, simultaneously lifting the top leg higher than hip height but keeping the knee facing forward. 

3. Circle the leg forward in very small circles, exhaling each time the top ankle passes by the other ankle and taking a small sip of air at the top of each circle.   

4. After you’ve traced 6 to 10 circles, reverse the direction and trace 6 to 10 more very small circles with the same leg, exhaling each time the top ankle passes by the other ankle and taking a small sip of air at the top of each circle.

5. Exhale and lower the leg down to the start position. 

6. Repeat on the other side.

DO: Keep both knees pointing straight forward.

DO: Keep your abs flat and your legs engaged.

DON’T: Allow the top hip to hike up as the leg lifts.

DON’T: Put pressure on your top hand or let the shoulder roll forward.

DON’T: Allow the pelvis to rotate or wobble as the leg circles.

SIDE KICK SERIES

STAGGERED LEGS

This move capitalizes on the strength developed in the Up & Down and Circles exercises, demanding more stability of the pelvis and torso and more strength in the muscles of the hips and legs.

Focus

Keep the spine, pelvis, and hips neutral against the movement of the legs.

Repetitions

4 to 6 on each side

Visualization

Imagine that your spine is a steel rod, impervious to movement regardless of what the legs do.

Precautions

If you have a tight lower back, you may need to flex the hips slightly. Individuals with neck pain might need to place a pillow under their head.

1. Lie on one side of stacked hips and your feet in line with your hips. Your body will be in a straight line. Extend your bottom arm overhead and allow your head to rest on it, or if it is more comfortable, bend your bottom arm and rest your head in your hand. The top arm should be bent, with the hand resting on the floor. Make sure you have balanced pelvis and spine.

2. Inhale to lengthen through the spine and pull your belly button to your spine, simultaneously lifting the top leg higher than hip height but keeping the knee facing forward. 

3. As you exhale, lift the bottom leg to meet the top leg.  Then, on that same exhale, lower both the legs down to the mat together.  Repeat 4 to 6 times.

4. Repeat on the other side.

DO: Keep both knees pointing straight forward.

DO: Keep your abs flat and your legs engaged.

DON’T: Let the top leg drop. Keep it lifted and make the bottom leg meet it.

DON’T: Put pressure on your top hand or let the shoulder roll forward.

DON’T: Allow the top hip to hike up towards the ribs.

SIDE KICK SERIES

DOUBLE-LEG LIFT

The Double-Leg Lift is the culmination of all the Side Kick Series exercises. It works to strengthen the muscles of the outer hip and leg while stabilizing the spine and flattening the abs.

Focus

Keep the spine, pelvis, and hips neutral against the movement of the legs.

Repetitions

4 to 6 on each side

Visualization

Imagine that your spine is still a steel rod, but now someone has sewn the inseam of your pants together so your legs cannot separate.

Precautions

If you have a tight lower back, you may need to flex the hips slightly. Individuals with neck pain might need to place a pillow under their head.

1. Lie on one side of stacked hips and your feet in line with your hips. Your body will be in a straight line. Extend your bottom arm overhead and allow your head to rest on it, or if it is more comfortable, bend your bottom arm and rest your head in your hand. Your top arm should be bent, with your hand resting on the floor. Face on one foot of stacked hips

2. Inhale to lengthen through the spine and pull your belly button to your spine.

3. As you exhale, lift both legs simultaneously, keeping the hips neutral, abs flat, and legs connected. 

4. Inhale as you lower both legs to the start position.  Repeat 4 to 6 times.

5. Repeat on the other side.

DO: Keep both knees pointing straight forward.

DO: Keep your abs flat and your legs engaged and squeezed tightly together.

DON’T: Allow your legs to move forward as they lift.

DON’T: Let the top hip hike up towards the ribs.

DON’T: Put pressure on your top hand or let the shoulder roll forward.

THE TEASER, MODIFIED

This move builds on the strength and flexibility gained in the Roll-Up and Open-Leg Rocker by adding the challenge of rolling up with one leg straightened on a high diagonal. It improves abdominal strength, balance, and core control.

Focus

Roll smoothly up to the Teaser position without using momentum or moving the legs in space.

Repetitions

4 to 6

Visualization

Imagine peeling a piece of tape off the mat slowly as the spine rolls up. Imagine placing a string of pearls down on a bureau, one pearl at a time, when rolling down. Envision your legs fixed in space on the high diagonal and that the spine must roll up to meet them.

Precautions

If you have been advised to avoid rotation due to lower-back or disc injury, skip this exercise until a medical professional has cleared you up. Work always in a painless range of motion. If you have a neck injury or neck pain, you may need to modify or skip this exercise.

1. Lie on the mat with both knees bent and feet flat on the floor, legs squeezing together, and your arms by your sides.  Move to the imprint position. Inhale and lift one leg up into a tabletop position. Then, extend that leg into a high diagonal, about 45 to 60 degrees off the ground.  Reach your arms overhead as far as possible, keeping your bottom ribs on the mat. 

2. Inhale smoothly and reach your arms to the ceiling, then lift your head and shoulders to start rolling up. 

3. On a strong exhale, continue rolling up, one vertebra at a time, reaching your arms toward your knees until half of your body is holding the Teaser position (like a V) with your weight on the back of your sit bones. 

4. Inhale smoothly, lift your arms overhead by your ears, and lengthen the upper back and neck, bringing them into their natural, neutral position.

5. Exhale, keeping the leg still in space. Round the spine to roll the torso down to the mat, one vertebra at a time.  At the end of the exhale, reach your arms overhead. 

6. Repeat on the other side.

DO: Keep the wings down throughout the exercise.

DO: Keep the leg still in space without letting it bob up and down.

DO: Roll up and down smoothly through each vertebra.

DON’T: Allow momentum to dictate the movement.

SWIMMING, MODIFIED

Swimming is an advanced exercise designed to strengthen the back and butt muscles and tone the upper arms. In this modified version, we help you start slowly to learn proper technique and execution for maximum benefit as you pick up the pace.

Focus

Lift your head, shoulders, and opposite arm and leg without bending your knee or overextending your neck.

Repetitions

8 to 10 on each side

Visualization

Instead of thinking of lifting the opposite arm and leg, imagine the body getting longer with each repetition, as if you are the rope in a tug-of-war, being pulled from both ends.

Precautions

If you’ve been advised against back bending (extension of the spine), be sure to limit extension and support this position with your abdominal muscles. Individuals with excessive lordosis of the lumbar spine may need to place a cushion under their hip bones or skip the exercise completely. Similarly, individuals with neck injuries or neck pain may need to avoid this exercise.

1. Lay right down on your stomach while you straighten your legs, separated and slightly rotated outward, with your toes pointed. Reach your arms overhead, slightly wider than shoulder-width apart.  Engage your abdominal muscles to lift your abs off the mat, lengthen your neck and spine, and slide your shoulders down your back.

2. Exhale smoothly and engage the back muscles to lift your head and shoulders off the mat, simultaneously lifting the right arm and left leg off the mat. Use your left arm for additional support, if necessary. 

3. Inhale smoothly and lower your head, shoulders, arm, and leg back to the mat, thinking of length. 

4. Exhale smoothly, and repeat the movement on the other side, lifting the right leg and left arm along with the head and shoulders.

DO: Keep the neck neutral and in line with the rest of the spine.

DO: Keep the legs straight.

DO: Keep the abs engaged throughout the entire exercise.

DON’T: Hyperextend your neck.

THE SEAL

The Seal builds on the strength gained in Rolling Like a Ball by adding a balance pose at both ends of the movement (which challenges abdominal strength and core control). Plus, it’s fun!

Focus

Maintain the C-curve of the spine. Balance at both ends of the movement to achieve three claps of the feet.

Repetitions

6 to 8

Visualization

Imagine sitting as the letter C.

Precautions

If you have been told to stop rotation due to lower-back or disk injuries, skip this exercise before a medical professional has cleared you up. Work always in a painless range of motion.

1. Stand on both sit bones, pelvis neutral, knees bent, legs close tight, and feet flat on the floor along with the weight.  Contract the abdominal muscles to curve the spine and roll your weight back off the sit bones, gazing at your knees.  Then, lift your legs one at time and hold your ankles to balance on the back of your sit bones. Point the toes.  While maintaining balance, open your knees and slightly rotate your femurs out, keeping your toes together. Hold your ankles from the insides of your legs. This is the start position. 

2. Smoothly inhale and relax the abdominals to move up towards the top of the shoulder blades, but not onto your neck or head. Pause here long enough to clap your feet together 3 times. 

3. Exhale effortlessly, then contract the abdominal muscles to slide the ribs toward the pelvis and return to the start position; balance here without putting the feet down, and clap the feet together 3 times. Repeat.

DO: Use the abdominal muscles as your brake and accelerator.

DO: Hold the wings down and the neck long.

DO: Keep your feet off the ground in the start position and between repetitions.

DON’T: Roll onto the neck and head.

DON’T: Allow momentum to dictate the movement.

ASSESSING YOUR PROGRESS

Congratulations—you are no longer a Pilates beginner! After completing Level 2, you should feel gains in strength all over the body, improved posture, and increased confidence. Moreover, you should now have the body awareness to naturally incorporate Pilates principles into your daily life and other physical activities.

Here are some final assessment questions. If you still need work in any of these areas, continue with the Level 2 Program for one or two more weeks.

1. Can you perform the Level 2 exercises without any pain or discomfort?

2. Can you recognize any patterns of which exercises are easy or hard for you?

3. Are you able to reduce the range of motion to accommodate your unique needs?

If you answered “yes” to all three questions, we hope that you will continue on your Pilates journey, whether at a studio, a gym, or at home. If you like our style, then check out PilatesOnFifthOnline.com for more of our exercises! We also include some supplemental strengthening exercises in the next chapter.

CHAPTER EIGHT

SUPPLEMENTAL STRENGTHENING EXERCISES

The exercises in this chapter are not in the traditional Pilates repertoire, but they are fabulous for building core strength quickly. These exercises can be performed at any time during your journey with this book, as they are great supplements for every program and level. Three of them call for a stretch band, which simulates the spring resistance Joseph Pilates used in the exercise equipment he invented. Stretch bands, like springs, require control throughout the exercise and thus tone the full length of the muscles. You can adjust where you hold the band to make easy adjustments in tension (difficulty).

ELBOW PLANK

An elbow plank builds core strength powerfully and effectively by targeting not just the abdominal muscles but also most of the muscles that compose your powerhouse. You’ll achieve a strong core, sculpted arms, flat abs, and toned hips and thighs with this simple but challenging exercise.

Focus

Pull in your abdominal muscles tightly and protect your core with a neutral spine and pelvis.

Repetitions

Hold for 30 seconds, then 1 minute, then 1 minute and 30 seconds, and so on, up to 3 minutes. If you can hold your body in one straight line from the shoulders to the heels for 30 seconds without your back arching or aching, you may begin to try and hold the pose longer. If you feel your back arching or aching, however, put your knees down!

Visualization

Imagine that your body is an arrow, a straight line of energy starting at your heels and exiting out the top of your head.

Precautions

If you have an exaggerated arch in your lower back, you’ll need to build strength gradually. Start by holding the position only as long as you can maintain flat abs, a neutral spine, and a neutral pelvis. Build slowly from there.

1. From an all-fours position, place both your elbows on the mat directly underneath your shoulders.  Stretch one leg, then the other, out behind you with your toes tucked, to form one straight line. Pull your belly button to your spine, squeeze your legs together, and engage your glutes. 

2. Inhale and exhale smoothly, holding this position for as long as you can maintain proper form.

DO: Pushed the belly button to your spine.

DO: Keep your body in a straight line from the heels to the shoulders.

DO: Keep your pelvis, spine, and hip joints neutral.

DON’T: Let your head fall toward the mat.

SIDE PLANK

The Side Plank builds on the Elbow Plank by further challenging the serratus anterior, the gluteus medius, and the oblique abdominal muscles to hold the side plank position. Moreover, because most individuals tend to favor one side over the other, the side plank can be a great exercise to highlight and correct this imbalance.

Focus

Keep your supporting shoulder strong for the duration of the exercise and hips lifted to maintain a neutral spine and pelvis.

Repetitions

Hold for as little as 15 seconds or up to 1 minute per side

Visualization

Imagine a straight line drawn from the middle of your ankles to your ear.

Precautions

If you’re prone to neck pain, you may need to start with a very short hold of this pose or skip it altogether. Similarly, individuals with shoulder injuries may need to reduce the hold time of the position or perform the exercise on their knees to lessen the burden on their shoulders.

1. Lay on one side of stacked hips, and place your bottom elbow directly underneath your shoulder, propping your weight on the elbow. Make sure your hips are in line with your elbow, and your feet are in line with your hips. Both legs should be straight, with your knees, hip bones, and shoulders facing forward. 

2. Inhale to prepare.

3. Exhale and press into your elbow and bottom foot to lift your hips off the mat, creating a neutral pelvis and spine and forming a straight line from your ankles to your ears. 

4. Continue to inhale and exhale smoothly, holding the position for as long as you can maintain proper form. Slowly increase your hold time as you build strength.

5. Repeat on the other side.

DO: Keep your neck long and your wings down and neutral.

DON’T: Allow your hips to drop toward the mat.

DON’T: Sink into your supporting shoulder.

STANDING ARMS WITH STRETCH BAND

We’ve included varying versions of this exercise to target the different muscles in your shoulders and arms to give you strong, sculpted arms and more shapely shoulders.

Focus

Feel your arm muscles working without compromising your posture or feeling any strain in the neck.

Repetitions

10 to 20 of each exercise

Visualization

Imagine the entire length of your arm muscles toning in the same way that a spring coil evenly disperses stretch and tension.

Precautions

If you feel strain in the shoulder or elbow joints, adjust the tension as necessary.

1. Stand in the middle of the band with your feet sit-bones distance apart and grab the ends with your fists, so the edge of the band is coming out the thumb side of your hands. Make sure you have balanced pelvis and spine, and your wings are down. Pull your abdominal muscles into your spine. 

2. For Biceps: Exhale and bend both elbows to bring your fists to your shoulders, keeping the upper arms in line with your torso. Inhale, straighten both arms, and return to the start position. Repeat. 

3. For Anterior Deltoids: Exhale and reach both arms forward to shoulder height or slightly

Focus

Feel your arm muscles working without compromising your posture or feeling any strain in the neck.

Repetitions

10 to 20 of each exercise

Visualization

Imagine the entire length of your arm muscles toning in the same way that a spring coil evenly disperses stretch and tension.

Precautions

If you feel strain in the shoulder or elbow joints, adjust the tension as necessary.

1. Stand in the middle of the band with your feet sit-bones distance apart and grab the ends with your fists, so the edge of the band is coming out the thumb side of your hands. Make sure you have balanced pelvis and spine, and your wings are down. Pull your abdominal muscles into your spine. 

2. For Biceps: Exhale and bend both elbows to bring your fists to your shoulders, keeping the upper arms in line with your torso. Inhale, straighten both arms, and return to the start position. Repeat. 

3. For Anterior Deltoids: Exhale and reach both arms forward to shoulder height or slightly higher. Inhale and lower both arms to the start position. Repeat. 

4. For Middle Deltoids: Exhale and reach both arms out to your sides, keeping your thumbs facing the ceiling. Inhale and lower both arms to the start position. Repeat. 

5. For Posterior Deltoids: Exhale and reach both arms back behind your torso, keeping your arms straight. Inhale and return to the start position. Repeat. 

6. For Triceps: Bend both elbows, pulling your fists up next to your ribs, so the elbows are pointing directly back.  Keeping the upper arms fixed in space, exhale and extend the elbows fully to target the triceps.  Inhale and slowly bend the elbows to return to the previous position. Repeat.

DO: Maintain a neutral spine and keep your abdominals pulled in.

DO: Stop if you feel any neck strain or tension.

DON’T: Lift your shoulders!

BEND & STRETCH WITH STRETCH BAND

During this exercise, the stretch band provides controlled resistance to strengthen and tone the muscles of the legs while targeting the abdominal muscles as well.

Focus

Extend the leg fully against the tension of the band while keeping the abdominal connection between the ribs and the hips and maintaining the imprint position.

Repetitions

10 to 12 in each position

Visualization

With each repetition, imagine your legs are taffy being pulled, getting longer each time they are pulled.

Precautions

If you have instability in your lower back, extend your legs on a higher diagonal to protect it. Be careful to keep tension out of your neck.

1. Lay on the back of your mat, knees bent and feet flat on the floor, lower-back pressed into an imprint, and abdominal muscles engaged.  Lift your legs up one at a time to tabletop position with your knees bent at right angles, and inner thighs are squeezing together.  Take the band, curl your head and shoulders off the mat, and wrap the center of the band around the bottoms of your feet. Keep your feet flexed. Hold the edges of the band with your fists, with the band coming out the thumb side of your hands.  Relax your head and shoulders back down to the mat and slide the band through the hands to the desired tension. Bend your elbows, so your fists point to the ceiling, and press your elbows and the backs of your shoulders into the mat. 

2. Parallel: Exhale, keep squeezing the inner thighs together, pull the abdominal muscles in, and extend the legs on a high diagonal against the tension of the band without moving your arms.  Inhale and bend the knees to return to the previous position.  Repeat.

3. Turned Out: Maintain the position of the body and band, but now, from the Parallel leg position,  keep your heels together and open the knees, so your legs form a diamond shape. You should have your toes apart and your heels together, with the band still around the arches of the feet. Exhale, pull the abdominal muscles in, squeeze your heels together, and press your feet into the band to straighten your legs into a high diagonal without moving your arms.  Inhale and bend the knees to return to the previous position. Repeat.

DO: Straighten the legs fully!

DO: Keep the lower back pressed into the mat.

DON’T: Let tension creep into your neck and shoulders.

KICK BACK & KICK UP WITH STRETCH BAND

This move strengthens and tones the muscles in the backs of the legs, which can be difficult to “feel” in Pilates exercises (although they are working!). And, as a bonus, it also gives a higher and tighter bum an instant feeling.

Focus

Strengthen the muscles of the buttocks and upper back of the leg without straining your lower back.

Repetitions

8 to 10 of each exercise, on each leg

Visualization

As you kick your leg back or up, imagine your spine is a steel rod that cannot bend. For the Kick Up, imagine putting a footprint on the ceiling.

Precautions

If you have instability in your lower back, limit your range of motion to ensure that the back does not arch during the exercises.

1. From an all-fours position,  reach the right foot forward and wrap the middle of the band around the arch of the foot.  While holding the ends of the band, return to the all-fours position. 

2. Kick Back: Exhale and press the right leg back against the tension of the band to extend straight and in line with the hip.  Inhale, bend the knee, and return to the previous position with your knee hovering for easy repetition. Do 8 to 10 reps, then carefully transfer the loop of the band to the left foot and repeat.

3. Kick Up: Keeping the knee bent at a 90-degree angle, lift the right leg back to extend the hip, so the thigh is parallel to the floor, and the foot is flexed and reaching to the ceiling. Exhale, hold the spine in neutral, and lift the thigh as if putting a footprint on the ceiling.  Inhale, and lower slightly. Do 8 to 10 reps, then carefully transfer the loop of the band to the left foot and repeat.

DO: Straighten the knee fully on the Kick Back.

DO: Keep the abdominal muscles pulled in and your spine straight.

DON’T: Allow your spine to arch.

Do Not Go Yet; One Last Thing To Do
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