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| About the Author | |
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| Foreword | |
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| Preface | |
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| Acknowledgements | |
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| Introduction | |
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| Why Our Bodies Need a Regular Fitness Program | |
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| The Effects of Lifestyle and Stress on the Body | |
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| How We Establish Faulty Patterns of Movement | |
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| Loading the Body | |
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| The Importance of Levers | |
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| You Can Do It! | |
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| Mental Control over Physical Movement | |
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| The Inevitable Aging Process | |
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| Find Your Focus | |
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| Developing a "Thinking Body" | |
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| The Eight Principles of the Pilates Method | |
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| Concentration | |
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| Centering | |
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| Breathing | |
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| Control | |
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| Precision | |
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| Flowing Movement | |
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| Isolation | |
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| Routine | |
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| The Importance of Posture | |
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| Body Types | |
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| Factors Influencing Posture | |
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| What Is Correct Posture? | |
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| The Tripod Position | |
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| Postural Assessment | |
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| Bad Posture and Lower-Back Pain | |
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| Muscle Imbalances | |
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| Identifying and Avoiding Pain | |
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| Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale | |
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| Body Positioning for Better Exercising | |
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| The Exercise Formula | |
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| Body Awareness and Posture | |
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| The Perfect Torso Posture (PTP) | |
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| Establishing Correct Posture | |
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| Making Your Pilates Workout Effective and Safe | |
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| Warm-Up and Stretching Before Your Workout | |
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| Pointers for Safe Exercising | |
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| The Structure of the Exercise Program | |
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| The Warm-Up | |
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| Resting Position (Baby Pose) | |
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| Standing Roll Down | |
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| Stamina Stretch | |
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| The Start Stretches | |
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| Spiral Stretch | |
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| Calf Stretch | |
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| Alternating Calf Stretches | |
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| Hamstring Stretch: Basic | |
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| Hamstring Stretch 2 | |
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| Hamstring Stretch 3 | |
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| Thigh Stretch 1: Prone | |
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| Thigh Stretch 2: Standing | |
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| Thigh Stretch 3: Kneeling | |
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| The Routine for Lower-Back Pain and Weak Aboominals | |
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| One-Leg Lifts: Supine | |
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| Sliding Leg | |
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| Rest Position with Knees to Chest for Exercises Done while Lying on the Back | |
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| Position for All Exercises with Cushion | |
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| Preparation with Cushions | |
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| The Basic Routine | |
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| Preparation for the Hundreds | |
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| The Hundreds: Basic | |
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| The Hundreds: Intermediate | |
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| Percussion Breathing | |
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| Single Leg Stretch | |
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| Double Leg Stretch: Basic | |
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| Single Leg Circles 1 | |
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| Side to Side | |
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| Stomach Stretch | |
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| The Perfect Abdominal Curl (PAC) | |
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| Ankle Weights: Outer Thigh (Abductor) | |
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| Ankle Weights: Inner Thigh (Adductor) | |
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| Ankle Weights: Outer Thigh Flexion (Abductor) | |
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| Back of the Thigh: Hamstring/Buttocks | |
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| Arm Weights: Position for All Supine Routines | |
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| Opening Arms | |
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| Alternating Arms | |
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| Double Overhead Arms | |
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| Arm Circles | |
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| Arm Swings: Alternating | |
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| Arm Swings: Chest Expansion | |
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| The Pole | |
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| The Intermediate Routine | |
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| The Hundreds: Alternating Legs | |
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| Coordination | |
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| The Roll-Up | |
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| The Roll-Over | |
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| Single Leg Circles | |
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| Double Leg Stretch 2: Lowering and Raising | |
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| Rolling Like a Ball | |
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| Crisscross | |
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| Stomach Stretch: Alternating Arms and Legs | |
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| Single Leg Kick | |
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| Double Leg Kick | |
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| Swan Dive 1 | |
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| Swan Dive 2 | |
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| Swimming | |
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| Spine Rotation | |
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| Spine Stretch | |
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| Open Leg Rocker | |
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| Corkscrew: Basic | |
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| Corkscrew 1: Intermediate | |
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| Corkscrew 2: Advanced | |
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| The Saw | |
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| Side Kick 1 | |
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| Side Leg Lifts | |
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| Pelvic Curl | |
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| Pelvic Lift | |
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| Teaser 1: Basic | |
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| Teaser 2 | |
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| Teaser 3 | |
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| Leg Pull Prone | |
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| Leg Pull Supine | |
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| Side Kick 2 | |
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| Boomerang | |
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| Seal | |
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| Control Balance | |
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| The Aovanced Routine | |
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| The Hundreds: Lower and Raise | |
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| Roll-Over: Bent Legs | |
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| Pendulum | |
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| Neck Curl | |
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| Helicopter Hundreds | |
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| Jackknife | |
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| Scissors | |
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| Bicycle | |
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| Shoulder Bridge | |
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| Can-Can | |
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| Can-Can Extension | |
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| Hip Circles | |
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| Lying Torso Stretch | |
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| Stamina Stretch: Advanced | |
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| Lumbar Stretch | |
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| Rocking | |
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| Twist 1 | |
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| Twist 2 | |
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| More Chrllenging Exercises | |
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| Oblique Curls | |
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| Wrist and Forearm Strengthener | |
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| Neck Stretches | |
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| Seated Spine Rotation | |
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| Cushion Squeeze | |
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| Theraband Routines | |
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| Pointing the Foot (Plantar Flexion) | |
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| Pointing the Toes | |
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| Dorsiflexion of the Ankle | |
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| Eversion of the Ankle | |
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| Inversion of the Metatarsal Joint | |
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| Adduction of the Inner Thigh | |
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| Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints | |
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| Hyperextension to Extension | |
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| Flexion to Extension on the Back | |
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| Prone Hyperextension to Extension | |
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| Biceps | |
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| Triceps | |
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| Pectorals | |
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| Pectorals and Deltoids | |
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| Latissimus Dorsi | |
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| Back | |
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| Overhead | |
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| Side Stretch | |
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| Move Yourself Out of Pain | |
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| Specific Conditions and the Exercises That Help to Relieve Them | |
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| Increasing the Challenge: A Plan for Progressing Through the Exercises | |
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| Studio-Based Pilates Programs | |
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| Conclusion | |
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| References | |
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| Exercise Charts | |