Pilates Mat Workout Tutorial

Author: Chen Yating
Publisher:
Publish Date: 2006-01-01
Features: Introduction to Basic Pilates Knowledge
1. What is Pilates
2. Psychological and Physical Benefits
3. Principles of Pilates
4. Breathing
5. Abdominal Engagement
6. Neutral Spine
7. Spinal Joints
8. Linear Sequence Adjustments
9. Preparation
10. Starting Your Practice with the Course
11. Listening to Your Body
Lesson 2: Feeling the Body Change
1. Pelvic Lift
2. Small Hip Rolls
3. Hip Rolls
4. Chest Lift
5. Side Bends
6. Chest Expansion
7. Arm Openings
8. Leg Raises
9. Lateral Leg Raises
10. Medial Leg Raises
11. Hamstring Lifts
12. Body Arch
13. Rest Position
14. Hamstring Stretch
15. Quadriceps Stretch
16. Glute Stretch
Lesson 3: Visible Changes
1. Lateral Torso Twists
2. Backbends
3. Single-Leg Circles
4. Ball Rolls
5. Beginner Double Leg Stretch
6. Single-Leg Stretch
7. Spinal Flexion
8. Sawing Movements
9. Spinal Twists
10. Body Supports
11. Reverse Supports
12. Seal Movement
Lesson 4: A Whole New You
1. Hundred Push-Ups
2. Rolling Up
3. Leg Raises
4. Beginner Criss-Crosses
5. Double Leg Spins
6. Lateral Leg Kicks
7. Single Leg Kicks
8. Double Leg Kicks