Home Workout

386 Pages·2009·47.594 MB·English

ome
H
wor ou
K T
Pilates Yoga Abs
Body Toning
Twenty express
workouts to do
at home —for
a fit, fabulous
body, fast
Based on content previously published
in 15 Minute Everyday Pilates, 15 Minute
Abs Workout, 15 Minute Better Back
Workout, 15 Minute Total Body Workout,
and 15 Minute Gentle Yoga

15 minute
home
workout
Everyday Pilates
by Alycea Ungaro
Abs Workout
by Joan Pagano
Better Back Workout
by Suzanne Martin
Total Body Workout
by Joan Pagano
Gentle Yoga
by Louise Grime
London, New York, Melbourne, Munich and Delhi
Senior Editor Jennifer Latham Stills Photography Ruth Jenkinson
Senior Art Editor Susan Downing DTP Designer Sonia Charbonnier
Editorial Assistant Erin Boeck Motum Senior Production Controller Alice Holloway
Managing Editor Dawn Henderson Senior Production Editor Jennifer Murray
Managing Art Editor Christine Keilty Senior Jacket Creative Nicola Powling
Art Director Peter Luff US Editor Rebecca Warren
Publisher Mary-Clare Jerram
DVD produced for Dorling Kindersley by
Chrome Productions www.chromeproductions.com
First American edition, 2010
Published in the United States by
DK Publishing, 375 Hudson Street
New York, New York 10014
10 11 12 10 9 8 7 6 5 4 3 2 1
176049—January 2010
Copyright © 2010 Dorling Kindersley Limited
Text copyright © 2008, 2010 Alycea Ungaro (pp. 6–7, 10–79);
2008, 2009, 2010 Joan Pagano (pp. 8, 80–157, 228–305);
2008, 2010 Suzanne Martin (pp. 158–227); 2008, 2010
Louise Grime (pp. 306–375)
Material in this publication was previously published by DK
in 15 Minute Everyday Pilates, 2008; 15 Minute Abs Workout,
2009; 15 Minute Better Back Workout, 2008; 15 Minute Total
Body Workout, 2008; and 15 Minute Gentle Yoga, 2008.
Health warning
All participants in fitness activities must assume the
responsibility for their own actions and safety. If you have
any health problems or medical conditions, consult with
your physician before undertaking any of the activities set
out in this book. The information contained in this book
cannot replace sound judgement and good decision
making, which can help reduce risk of injury.
All rights reserved. Without limiting the rights under copyright
reserved above, no part of this publication may be reproduced,
stored in or introduced into a retrieval system, or transmitted,
in any form, or by any means (electronic, mechanical,
photocopying, recording, or otherwise), without the
prior written permission of both the copyright
owner and the above publisher of this book.
Published in Great Britain by
Dorling Kindersley Limited
A catalog record for this book is
available from the Library of Congress
ISBN 978-0-7566-5734–5
DK books are available at special
discounts when purchased in
bulk for sales promotions,
premiums, fundraising, or
educational use. For details,
contact: DK Publishing Special
Markets, 375 Hudson Street,
New York, New York 10014
or [email protected]
Printed and bound in China
by Shek Wah Tong
Printing Press Ltd
Discover more at
www.dk.com
contents
How to Use This Book 6 Developing the Back 168
Safety Issues 8 Revitalizing the Back 184
Energizing the Back 198
EVERYDAY PILATES Soothing the Back 214
What You Need to Start 12
Pilates from the Inside Out 14 TOTAL BODY WORKOUT
Pilates Concepts 16 Working the Total Body 230
Pilates Top to Tail 18 Your Training Program 232
Day by Day 20 Anatomy of an Exercise 234
From the Top Down 36 Equipment and Clothing 236
From the Bottom Up 50 Step-Touch Workout 238
Up, Up, and Away 66 Toning Ball Workout 256
Hop, Jig, and Jump Workout 272
ABS WORKOUT Lunge Around the Clock Workout 290
Focus on the Belly 82
The Anatomy of Your Abs 84 GENTLE YOGA
Crunch Assessment 86 Yoga for Everyone 308
Deep Abs Assessment 88 Advice for Beginners 310
Crunch 90 Practicing Safely 312
Beach Ball 108 Clothing and Equipment 314
Core Basics 124 Rise and Shine 316
Core Challenge 142 Strengthening 332
Energizing Early Evening 346
BETTER BACK WORKOUT Winding Down 362
The Parts of the Back 160
Posture and the Back 162 Index 376
Protecting the Back 164 Resources/About the Authors 382
Imagery and Cues 166 Acknowledgments 384
how to use this book
6
The 20 programs in this book have each been specially designed to give you
a well-rounded workout in 15 minutes. With step-by-step photographs and
clear instructions for each exercise, these routines are the closest you can
get to having a personal trainer right by your side.
In each of the 15-minute programs, the transitional pose, the next stage of a pose, or a
photographs capture the essence of the exercises pose from a different angle. This is to make the
in simple step-by-step images. Some exercises sequence clearer for you to follow. You will also find
require two or three images, while others only need targeted “feel-it-here” graphics (marked by white
one. Certain exercises contain smaller inset photos dotted lines) on specific exercises. These are
that depict the first step, or starting position; in intended to emphasize the fact that there is always
Gentle Yoga (pp306-374), they may also show a a different area of the body to focus on.
38 front curls side curls 39
a Holding a small weight in each bWith internal resistance (see aNow raise both arms up bUse resistance to bend your
hand, stand in Pilates position p. 19), bend your arms in past 90 sideways, just in front of your arms in past 90 degrees.
(see p. 19) with heels together and degrees. Be sure your elbows shoulders. Be sure to maintain Use even more resistance
toes apart. Tighten your seat and draw your remain high as you bend them. Now open a long spine and a strong core. Don’t allow to open your arms out. Be sure your
waistline inward and upward. Raise your your arms out with the same resistance. your posture to sink or collapse. Tighten elbows remain high as you bend and
arms forward directly in front of you, in line Repeat 5 more times, inhaling to extend, the muscles of your buttocks so the lower straighten. Repeat 5 more times, inhaling
with your shoulders, palms facing upward. and exhaling to bend. On your last half of you continues to work. to extend and exhaling to bend. On your
Keep your elbows long but not locked. repetition, lower your arms smoothly down last repetition, lower your arms smoothly
to your sides. Perform 6 repetitions. to your sides.
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from the top down from the top down
The step-by-steps These work from left to right as you
follow the step-by-step exercises. Be certain you understand
the beginning and end positions before progressing.
7
The at-a-glance charts and the Strengthening sequence (pp. 334–345)
The at-a-glance charts help you see each program from Gentle Yoga. As you watch the DVD, page
in full view. Once you’ve practiced each move references to the book flash up on the screen.
thoroughly, these charts will become invaluable. Refer to these pages for more detailed instructions.
Use them as a quick reference to trim your practice
down to a succinct 15 minutes. Exercising effectively
The programs in Everyday Pilates, Better Back
The DVD Workout, and Gentle Yoga are suitable to practice
The accompanying DVD is designed to be used every day if you wish to do so. The programs in
with the book to reinforce some of the programs Abs Workout and Total Body Workout should be
shown there. The DVD demonstrates six of the performed with a rest day in between. Muscles
routines featured in the book—Up, Up, and Away need one full day of rest in between strength-
(pp. 66–79) from Everyday Pilates; Beach Ball training workouts, as the recovery time is just as
(pp. 108–123) from Abs Workout; Energizing the important to the development of muscle as the
Back (pp. 198–213) from Better Back Workout; the exertion. For maximum results, you can do 30
Toning Ball Workout (pp. 256–271) and Hop, Jig, minutes of moderate cardio exercise, such as
and Jump (pp. 272–289) from Total Body Workout; swimming, walking, or cycling, on your “off” days.
34 day by day at a glance 35
a a a a a a
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▲ Abs Wake-up, page 22 ▲ Abdominal Curls, page 23 ▲ The Hundred, page 24 ▲ The Roll-down, page 25 ▲ Single-leg Circles, page 26 ▲ Rolling Preparation, page 27
a a a the at-a-glance
charts show all the
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of the program
▲ Single-leg Stretch, page 28 ▲ Double-leg Stretch 2, page 29 ▲ Spine Stretch Forward, page 30 ▲ Neck Roll, page 31 ▲ Pelvic Lift, page 32 ▲ Rolling Like a Ball, page 33
from the top down at a glance
a b a b a b a b a b a b
▲ Front Curls, page 38 ▲ Front Curls, page 38 ▲ Side Curls, page 39 ▲ Side Curls, page 39 ▲ Zip-ups, page 40 ▲ Zip-ups, page 40 ▲ Salutes, page 41 ▲ Salutes, page 41 ▲ The Boxing, page 42 ▲ The Boxing, page 42 ▲ The Bug, page 43 ▲ The Bug, page 43
a b a b a b a b a a b
▲ Ppaugseh -4u8ps, b
▲ Triceps, page 44 ▲ Triceps, page 44 ▲ Baby Circles, page 45 ▲ Baby Circles, page 45 ▲ Lunges, page 46 ▲ Lunges, page 46 ▲ Side Bend, page 47 ▲ Side Bend, page 47 ▲ Push-ups, page 48 ▲ Windmill, page 49 ▲ Windmill, page 49
At-a-glance charts These will help guide you along once
you no longer need the step-by-step images. It is best to
review the full program before beginning.
safety issues
8
Before you start any training program, you must make sure that it is safe for
you to begin. First, take the PAR-Q questionnaire on the opposite page to see
if you should check with your doctor before beginning. Remember, it’s always
wise to consult your doctor if you’re suffering from an illness or any injuries.
Test your fitness
When starting a fitness program, it’s useful to see
how your muscular fitness measures up by counting
how many repetitions you can perform or how many
seconds you can hold a contraction. The three
exercises shown here will assess your muscular
endurance in the lower, middle, and upper body.
Middle body Crunch with Scoop
Record your results, noting the date, and after three Count how many crunches you can do consecutively without
resting. This is not a full sit-up. Lift your head and shoulders no
months of training, repeat the tests. When you
higher than 30 degrees off the mat.
reassess yourself, perform the same version of the
Your score
exercise. Before attempting the exercises, warm up
Excellent 50 reps or more
first by moving briskly for five minutes. Good 35–49 reps
If you are just beginning to exercise, or coming Fair 20–34 reps
Poor 20 reps or less
back to it after a long break, you may prefer to
perform your first assessment after two or three
months of exercising on a regular basis.
Lower body
Wall Squat
Slide down until your
thighs are parallel to
the floor and hold the
position for as long as
you can. (If you cannot
slide all the way down,
go as far as you can.)
Your score
Excellent Upper body Half Push-up
90 seconds or more Inhale as you bend your elbows, lowering your chest to the floor.
Good Exhale as you push up to the starting position. Count how many
60 seconds you can do consecutively without a rest.
Fair
Your score
30 seconds
Excellent 20 reps or more
Poor
less than 30 seconds Good 15–19 reps
Fair 10–14 reps
Poor 10 reps or less