As you are preparing to begin your first
PILATES WORKOUT
keep the following in mind:
If you have longer hair, tie it back off your
shoulders and out of the way.
Always keep your neck and shoulders
thoroughly relaxed.
Engage your abdominals. These muscles
comprise in what Joseph Pilates referred
too as the PowerHouse, muscles in the
Abdomen, the Buttocks, and the Lower
Back.
Never lock your joints.
Keep your movements precise and
smooth.
Keep your spine in the neutral position by
not arching or tilting your back.
PILATES Cords (see page 12) When
using more than one Cord, balance the
resistance by attaching the both outer
Cords first. While performing your
workout, you'll want to adjust the Cords for
your appropriate resistance. When
pushing the platform away, more Cords
equal more resistance, but when pulling
the platform in, fewer Cords equal more
resistance.
PILATES Rope Extension (see page 11)
must be attached to perform the PILATES
WORKOUT .
PILATES Leg Bar (see pages 3 & 12) must
also be attached to perform the PILATES
WORKOUT.
The TOTAL TRAINER PILATES allows you,
like millions of others around the world, to
enjoy the benefits of the PILATES method
from the comfort of your own home.
This Manual, along with the
PILATES WORKOUT VCD or VIDEOTAPE
provided, will teach you the basic movements
and breathing that Joseph Pilates pioneered.
His method is based on progressively
challenging the body in stages, so the order of
each exercise series is important.
Joseph Pilates also believed that muscles
work more efficiently and receive the most
oxygen available if you inhale at each exertion.
Exhaling completely is equally important
because it creates more room for a deeper
inhalation. Be sure to use this method of fully
breathing during each exercise.
The 6 Principles of the PILATES method of
Body Conditioning are:
1. Centering
2. Concentration
3. Control
4. Precision
5. Breath
6. Flow
Keep all of these 6 Principles in mind as you
workout in order to retrain your body to move
correctly. You will develop ease and grace in
your everyday movements and will also
improve your posture, develop longer leaner
muscles, stronger abdominals, and improve
your breathing.
Learn each exercise one at a time until you are
familiar with the workout.Use the
PILATES WORKOUT VCD or VIDEOTAPE
provided as a reference and use this Manual
as a easy reference guide.
Remember, unlike other workouts, you can
practice these PILATES Exercises as often as
you like.
1.
PILATES WORKOUT Introduction
2.
3.
4.
6.
7.
8.
9.
Workout Reference Numbers
5.
10 10
1
Toes
2
Arches
3
Arch Pulses
4
Heels
5
Heels Pulses
6
Tendon Stretch
7
Wide Position
8
The Hundred: Just Arms
9
The Hundred: Arms & Lift Head
10
The Hundred: Arms, Head & Legs
11
The Hundred: Full Hundred
12
Legs in Straps: Leg Lowers
13
Legs in Straps: Leg Circles
14
Arms in Straps: Arm Circles
15
Arms in Straps: Arm Beats
16
Salute
17
Hug-A-Tree
18
Stomach Massage: Back Curved
19
Stomach Massage: Back Curved, Heel Lowers
20
Stomach Massage: Arms Back
21
Stomach Massage: Heel Lowers, Arms Back
22
Stomach Massage: Reach Up
23
The Elephant
24
Knee Stretches: Curved Back
25
Knee Stretches: Arched Back
26
Down Stretch
27
Roll Backs
28
Bicep Curls
29
Sitting Chest Expansion
30
Side Stretch
31
Wide Position with Pelvic Tilt
32
Running
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