Dr. Abigail Ellsworth - Pilates Anatomy A Comprehensive Guide

p i l at e s Understanding the effects of any p exercise on your body is the key to unlocking its full range of ilap i l at e s benefits. Pilates anatomy will give you a solid foundation on aNatOMY which to buildor continue your Pilates regimen, coupling tesaNatOMY the fundamental exercises with detailed illustrations that show how your muscles work. Hints for achieving the correct movement and Dr. Abigail Ellsworth breathing accompany A Comprehensive Guide each exercise. Armed with this knowledge, Pilates anatomy takes you a youll minimize into a new dimension of this world your chances renowned exercise system that develops N of sustaining muscle synergy and body alignment. a an injury and Photographs and illustrations maximize demonstrate how target muscles t every work in each exercise.

Step-by-step workout. instructions for each movement and a OMY variety of workouts tailored for beginner, intermediate, and advanced practitioners will help you achieve a strong, fit body. Also included is a full-color poster with a detailed guide to anatomy obliquus externus and key Pilates movements for rectus abdominis every part of the body. transversus abdominis Dr Thunder Bay Press . A An imprint of the Baker & Taylor Publishing Group b 10350 Barnes Canyon Road, San Diego, CA 92121 igA www.thunderbaybooks.com il E Printed in Canada llsworth ABOUT THE AUTHOR: Dr. Abigail Ellsworth is Dr.

Abigail Ellsworth a certified Pilates specialist. She is the owner of the Pilates, Therapy and Wellness Center of Westchester, New York. ISBN-13 978-1-60710-015-7 ISBN-10 1-60710-015-0 9 0 0 0 0 7 8 1 6 0 7 1 0 0 1 5 7 P I L AT E SANATOMYGeneral Disclaimer The contents of this book are intended to provide useful information to the general public. All materials, including texts, graphics, and images, are for informational purposes only and are not a substitute for medical diagnosis, advice, or treatment for specific medical conditions. All readers should seek expert medical care and consult their own physicians before commencing any exercise program or for any general or specific health issues. The author and publishers do not recommend or endorse specific treatments, procedures, advice, or other information found in this book and specifically disclaim all responsibility for any and all liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use or application of any of the material in this publication.

Thunder Bay Press An imprint of the Baker & Taylor Publishing Group 10350 Barnes Canyon Road, San Diego, CA 92121 www.thunderbaybooks.com Copyright 2009 by Moseley Road Inc. Copyright under International, Pan American, and Universal Copyright Conventions. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage-and-retrieval system, without written permission from the copyright holder. Brief passages (not to exceed 1,000 words) may be quoted for reviews. Thunder Bay is a registered trademark of Baker & Taylor.

All rights reserved. All notations of errors or omissions should be addressed to Thunder Bay Press, Editorial Department, at the above address. All other correspondence (author inquiries, permissions) concerning the content of this book should be addressed to Moseley Road, Inc., 123 Main Street, Irvington, NY 10533. www.moseleyroad.com. ISBN-13: 978-1-60710-506-0 (ebook) P I L AT E SANATOMYA comprehensive guide Dr. Abigail Ellsworth San Diego, California CoNTeNTS Introduction The Pilates Method Pilates Basics The STreTcheS Hamstring Stretch ITB Stretch Hip Flexor Stretch Quadriceps Stretch Runners Stretch Soleus Stretch Piriformis Stretch Roll-down Lumbar Stretch Bridge I Spine Stretch I Single-leg Circles Triceps Stretch The Hundred I Latissimus Dorsi Stretch Single-leg Stretch Neck Flexion Double-leg Stretch Side-bend Stretch The Rising Swan The exerciSeS Childs Pose Beginner exercises Plank Roll-down Half Curl Thigh Rock-back Tiny Steps Tendon Stretch Side Leg Lift Prep Single-leg Balance Rolling Like a Ball The Windmill Spine Stretch II Heel Beats Spine Twist Beginner Sample Sequences intermediate exercises 76 open-leg Rocker Plank with Leg Lift Double-leg Kick Leg Pull-back Short Plank The Seal Leg Pull-down The Saw Hip Twist The Crisscross Seal with Foot Clap The Scissors Side Bend II Teaser I Push-up Side Kick I Side Leg Lift Side Pass Kneeling Side Kick I Bicycle Kick oblique Roll-down The Roll-up Bridge III Single-leg Kick Jackknife Plank Press-up Corkscrew Rollover/Hip Up Kneeling Side Kick II The Mermaid Control Balance Swimming The Star Side Bend I Advanced Sample Sequences Bridge II Credits and Acknowledgments Neck Pull The Hundred II Intermediate Sample Sequences