Karon Karter - The Complete Idiots Guide to Pilates on the Mat

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First edition originally published as The Complete Idiots Guide to the Pilates Method.

Copyright 2012 by Karon Karter

All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.

THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.

ISBN: 978-1-61564-427-8
Library of Congress Catalog Card Number: 2011912284

14 13 12 8 7 6 5 4 3 2 1

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 12-1 shows that the first printing occurred in 2012.

Printed in the United States of America

Note: This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted.

The author and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

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For details, write: Special Markets, Alpha Books, 375 Hudson Street, New York, NY 10014.

Publisher:Marie Butler-Knight

Associate Publisher:Mike Sanders

Executive Managing Editor:Billy Fields

Executive Acquisitions Editor:Lori Cates Hand

Senior Development Editor:Christy Wagner

Senior Production Editor:Kayla Dugger

Copy Editor:Amy Lepore

Cover Designer:Kurt Owens

Book Designers:William Thomas, Rebecca Batchelor

Indexer:Tonya Heard

Layout:Ayanna Lacey

Proofreader:John Etchison

This book is dedicated to my devoted mother, whom I love more than life itself, and Janet Harris, my writing coach, who continues to mold and shape my writing career.

Introduction

Rather than sucking in your gut and wishing you looked svelte in your little black dress, try Pilates. Its a whole-torso workout that strengthens your abs and back and also straightens your posture, making you feel taller. Pilates combines the allure of rebalancing your mind as you fine-tune your body from head to toe. Joseph Pilates prophecy sums it up nicely: in 10 sessions, youll feel the difference; in 20, youll see the difference; in 30, youll have a new body.

Whether you want to expand your Pilates knowledge or try it for the first time, youve come to the right place.

How This Book Is Organized

The book is divided into three parts:

, Live in Your Body, explains why you should join the Pilates movement. As you read on, youll learn about the muscles that support your frame and keep you standing tall. Plus, youll discover why your breath can enhance your life.

, Show Me the Mat, introduces you to Mat exercises in the correct sequence and to core concepts so you can get the body you deserve. These exercises are the same ones taught by Joseph Pilates. Before long, youll move just like he did!

I wrote , Moving On Up, with two goals in mind: to challenge you and to give you enough exercises for a lifetime. In this part, you learn the advanced Mat exercises, plus the Side-Kick Series and the Standing Arms Series.

A Little Something Else

This book also contains a few easy-to-recognize sidebars that offer inspirational quotes from Joseph Pilates as well as tips, definitions, and extra information to help you along the way. Keep an eye out for the following elements to enhance your knowledge: