For one thing, it’s physically constructed to sit on the floor by you and remain open so you can read and review it while you’re going through the workouts. It’s a hardcover book, but has a spiral spine. This prevents it from flopping shut on you.
It starts out with a introduction to basic Pilates concepts. It briefly explains your skeletal and muscular systems, especially in light of the Core, which Pilates called your Powerhouse — the central part of your body. When your Core is strong and aligned, the rest of your body naturally tends to fall into place.
He covers correct breathing and posture, visualization and feedback, and what you need to get started — not much besides a quiet, well-ventilated and private room, a thick rug, carpet or mat, and comfortable clothes.
He then starts off with a series of light warm up exercises: focus on breath, shrugs, rolling down, head turns, pivot, shell stretch, cat stretch, mermaid (side bends), c-curve, trunk rotation, and shoulder shrugs.
If you’re new to Pilates, you can do just the warm ups for a week or two (at least twice a week) before proceeding to the next level.
Next come pictures and descriptions of introductory level exercises: breathing, neutral to imprinted spine, low abdominals 1, abdominals 1, leg slide, knee folds, flowing arms, trunk rotation, c-curve, spine stretch, spine twist, swan dive 1, swimming, forward leg kick, and top leg lift.
Do the warm up exercises, then this introductory level workout. Do these at least twice a week for six to eight weeks.
Next come pictures and descriptions of “Beginner Level” exercises. Why call the level after “introductory” the “beginner” level? Aren’t you a beginner when you start at the introductory level? And already beyond beginner after you advance from the introductory level? I don’t know. I agree the terminology doesn’t make logical sense, especially because the next level is “advanced.” So you go from beginner to advanced with no intermediate stage. Beats me.
Breathing, lumbar rolls, lower abdominals 2, abdominals 2, one hundred, bent knee circle, rolling, single leg stretch, double leg stretch, shoulder bridge, spine stretch, spine twist, swan dive 2, swimming, cat stretch, superman, forward leg kick, top leg lift, and circles.
Do the warm ups, then these exercises at least twice a week until you’re confident you’re doing them all well. Don’t move on until you’re ready.
Next come pictures and description of the advanced level exercises: side bicycle, inner thigh lift, bicep curl, tricep kick backs, advanced one hundred, and single leg stretch with obliques.
Source by Richard Stooker