Total Pilates: The Step-by-Step Guide to Pilates at Home for Everybody

Overview

Learn how to achieve optimum health and well-being through a unique combination of Pilates exercises, up-to-the-minute nutritional advice, and relaxation techniques

Practice more than 60 step-by-step Pilates exercises, proven to strengthen and stretch and specially designed to work each major muscle group in your body

Discover how Pilates can lengthen your muscles, improve your posture and flexibility, and enhance your co-ordination, strength, ...

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Overview

Learn how to achieve optimum health and well-being through a unique combination of Pilates exercises, up-to-the-minute nutritional advice, and relaxation techniques

Practice more than 60 step-by-step Pilates exercises, proven to strengthen and stretch and specially designed to work each major muscle group in your body

Discover how Pilates can lengthen your muscles, improve your posture and flexibility, and enhance your co-ordination, strength, and fitness levels-all with the benefits of looking beautiful and feeling great

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Product Details

  • ISBN-13: 9781844838547
  • Publisher: Osprey Publishing, Limited
  • Publication date: 1/5/2010
  • Edition description: Original
  • Pages: 144
  • Sales rank: 964,785
  • Product dimensions: 7.50 (w) x 9.20 (h) x 0.60 (d)

Meet the Author

Trained in nutrition and stress management, Ann Crowther has 20 years’ experience in health and fitness and is a leading authority on the subject.

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Table of Contents

Introduction 8

The basics 14

Chapter 1 Pilates plus exercise 30

Warming up 32

Toned abdominals 34

Abdominal warm-ups 36

Power crunches 38

Total abs 40

The butterfly 42

Abdominal arcs 44

Hourglass abs 46

The bug 48

Abdominal stretches 50

The strong back 52

Neck and shoulder tension busters 54

Upper-back stability 56

Feed the birds 58

Angef wings 60

The mermaid 62

Lumbar toning 64

The bridge 66

Total back workout 68

Back stretches 70

Limbered limbs 72

The rotator cuffs and deltoids 74

Biceps, triceps and pecs 76

Shoulder, arm and chest stretches 78

Inner thighs, outer thighs and knees 80

Quads and hamstrings 82

Tobago thighs 84

Leg and hip stretches 86

Pilates sequences 88

Chapter 2 Food therapy 90

How to eat 92

The energy balance 94

Vitamins and minerals 96

The fountain of youth 98

The eating experience 100

The recipes 102

Vitality breakfasts 104

Luscious lunches 107

Delicious dinners 110

Snacks and smoothies 114

Nutrient chart 116

Chapter 3 Time for me 118

Self-healing 120

Healing hands 122

Micro-meditations 124

Zip up your aura 126

Positive living 128

Boosting self-esteem 130

Laughter for life 132

The power of walking 134

Dust off your dreams 136

Sweet sleep 138

Bibliography 140

Index 141

Acknowledgments and about the contributors 144

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