Pilates anatomy : a comprehensive guide

161 Pages·2009·13.34 MB·English

by  Abby Ellsworth

Understanding the effects of any
p i l at e s p i l at e s exercise on your body is the key
to unlocking its full range of
p benefits. Pilates anatomy will
give you a solid foundation on
i which to build—or continue—
a N at O M Y l a N at O M Y your Pilates regimen, coupling
the fundamental exercises with
a
detailed illustrations that show
how your muscles work.
t
Hints for achieving the
e correct movement and
breathing accompany
Dr. Abigail Ellsworth
s A Comprehensive Guide each exercise. Armed
with this knowledge,
Pilates anatomy takes you
you’ll minimize
into a new dimension of this world- a
your chances
renowned exercise system that develops of sustaining
N
muscle synergy and body alignment. an injury and
Photographs and illustrations maximize
a
demonstrate how target muscles every
workout.
work in each exercise. Step-by-step
t
instructions for each movement and a
O
variety of workouts tailored for beginner,
intermediate, and advanced practitioners
M
will help you achieve a strong, fit body.
Y
Also included is a full-color poster
obliquus externus
with a detailed guide to anatomy
and key Pilates movements for
rectus abdominis
every part of the body.
transversus abdominis
D
Thunder Bay Press r
.
An imprint of the Baker & Taylor Publishing Group A
10350 Barnes Canyon Road, San Diego, CA 92121 b
ig
www.thunderbaybooks.com A
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Printed in Canada E
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l
s
w
o
r
t
h Dr. Abigail Ellsworth ABOUT THE AUTHOR: Dr. Abigail Ellsworth is
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
90000
9 781607 100157
P I L AT E S
A N AT O M Y
General Disclaimer
The contents of this book are intended to provide useful informa-
tion 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 spe-
cific 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
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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 S
A N AT O M Y
A comprehensive guide
Dr. Abigail Ellsworth
San Diego, California
CoNTeNTS
Introduction 6
The Pilates Method 8
Pilates Basics 12
The STreTcheS 16
Hamstring Stretch 18
ITB Stretch 19
Hip Flexor Stretch 20
Quadriceps Stretch 21
Runner’s Stretch 22
Soleus Stretch 23
Piriformis Stretch 24
Roll-down 46
Lumbar Stretch 25
Bridge I 48
Spine Stretch I 26
Single-leg Circles 50
Triceps Stretch 27
The Hundred I 52
Latissimus Dorsi Stretch 28
Single-leg Stretch 54
Neck Flexion 30
Double-leg Stretch 56
Side-bend Stretch 31
The Rising Swan 58
The exerciSeS 32 Child’s Pose 60
Beginner exercises 34 Plank Roll-down 62
Half Curl 34 Thigh Rock-back 64
Tiny Steps 36 Tendon Stretch 66
Side Leg Lift Prep 38 Single-leg Balance 68
Rolling Like a Ball 40 The Windmill 70
Spine Stretch II 42 Heel Beats 72
Spine Twist 44 Beginner Sample Sequences 74
intermediate exercises 76 open-leg Rocker 124
Plank with Leg Lift 76 Double-leg Kick 126
Leg Pull-back 78 Short Plank 128
The Seal 80 Leg Pull-down 130
The Saw 82 Hip Twist 132
The Crisscross 84 Seal with Foot Clap 134
The Scissors 86 Side Bend II 136
Teaser I 88 Push-up 138
Side Kick I 90 Side Leg Lift 140
Side Passé 92 Kneeling Side Kick I 142
Bicycle Kick 94 oblique Roll-down 144
The Roll-up 96 Bridge III 146
Single-leg Kick 98 Jackknife 148
Plank Press-up 100 Corkscrew 150
Rollover/Hip Up 102 Kneeling Side Kick II 152
The Mermaid 104 Control Balance 154
Swimming 106 The Star 156
Side Bend I 108 Advanced Sample Sequences 158
Bridge II 110
Credits and Acknowledgments 160
Neck Pull 112
The Hundred II 114
Intermediate Sample Sequences 116
Advanced exercises 118
The Twist 118
Side Kick II 120
Teaser II 122
6 • PILATeS ANAToMY
INTRoDUCTIoN
InTroduCTIon • 7
S
ince Joseph H. Pilates began developing his method of body
conditioning nearly a century ago, Pilates has become one of
the most popular ways to get fit and strong. Increasing numbers
of people have come to embrace Pilates as an invigorating and
fun way to not only get in shape, but to also discover things about
the body that they didn’t know before. Pilates offers endless
possibilities with its scores of exercises based on six principles.
As you look through this book, keep in mind that the exercises
featured here are only an introduction to Pilates. Thousands of
exercises exist and infinite variations are available, making it easy
to craft a program aligned with each individual’s needs. Yet, the six
principles must always be preserved.
Pilates Anatomy highlights some of the main exercises that
are considered the foundation of “classical” Pilates training. This
foundation will provide you with a base from which to build,
allowing you to take your Pilates experience as far as you wish.
You can use this book in several ways. As a novice, you will most
likely want to focus on the basic principles before you move along
to more difficult exercises. If you already have a good knowledge
of Pilates, you’ll find a number of exercises to add to your routine.
Step-by-step photos and anatomical illustrations guide you
through the exercise movements, with the muscles active in each
exercise highlighted. There are also handy tips that note each
exercise’s focus to better allow you to target certain areas of your
body. The exercises are grouped into three sections—Beginner,
Intermediate, and Advanced—and each section features sample
workout sequences so that you can test your skills as you progress.
8 • PILATeS ANAToMY
THe PILATeS MeTHoD
S The Pilates method aims to strengthen 2 Breath
your core, or “center,” lengthen the
Have you ever caught yourself holding
e
spine, build muscle tone, and increase
L your breath while lifting something
body awareness. Following the six
heavy or carrying out a difficult task?
P principles below will help you gain all of
Holding your breath builds pressure in
these benefits while maintaining safety.
I the muscles and spinal cord and changes
C heart rhythm and blood pressure.
1 Control
Deep, consistent breathing is essential
N
Joseph Pilates originally called his to a flowing movement, proper muscle
I method of exercise Contrology. The balance, and overall health.
R principle of control is the main focus of Most people do not know how to
his exercise system. Control is important breathe correctly, and consequently use
P
in everything we do—especially on the about half of their available lung capacity.
Pilates mat. It is crucial at the beginning Shallow breathing is the result of several
(initiation) and at the end of each move- outside factors, including stress, smoking,
ment, because mat exercises are based and a sedentary lifestyle. Learning how
on the resistance provided by your body’s to breathe correctly is crucial for healthy
weight and gravity. living and an increased lung capacity.
As you work out, the control of your Controlled breathing is a core aspect
muscles, positions, and speed gives you of Pilates, and this emphasis sets it apart
results and keeps you safe. This rule not from other exercise forms. If you are just
only applies to the routines themselves, beginning and feel confused about when
but also to the transitions between to breathe and what type of breath to use,
exercises. By mastering the principle remember this general rule of thumb:
of control, you will train your muscles when in doubt, exhale during the most
to maintain a strong and lengthened difficult part of the exercise.
state throughout the entire movement, There are three main types of breathing
reducing muscle bulk in the process. utilized in Pilates, each with its own
While focusing on control, you are also purpose and benefits. As you become
encouraging your body to recruit smaller more familiar with the types of breathing
“helper” muscles, known as synergists, and the exercises, your body will help you
which aid the muscles of the body in naturally select the one that is appropriate
working together. These synergists are for the movement, so don’t worry if you
the key to developing coordination and feel overwhelmed at first and are not sure
balance through movement. which way to breathe.
The PIlATes MeThod • 9
The Accordion or BillowS BreAThing PercuSSive BreAThing
Place your hands on either side of your The percussive breathing method is
rib cage. Take a deep breath in and let the smooth and deep on the inhale and
space between your hands expand to the percussive (resisted) on the exhale. You
sides (creating a big gap in the middle). should be able to feel the abdominals
Then breathe out (exhale), slowly allowing forcing the air out of your lungs on the
the rib cage to decrease in size and letting exhale, and you can use a shh, shh sound
your hands come together. Allow all of with the breath out. This breathing is
the air to leave your lungs, and feel your typically used for the Hundred exercise.
abdominal muscles activate to assist.
Repeat, practicing the lateral (sideways) even BreAThing
expansion of the rib cage. This lateral This technique allows breathing without
expansion allows the ribs to remain stable displacing any part of your body. The
on the spine and keeps the inhale and exhale occur without a lot of
torso balanced. movement in the rib cage or stomach.