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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 | |