A Pilates Primer

The Combo Millennium Edition

Judd Robbins

• Publisher: Presentation Dynamics
• Year: 2011
• eBook ISBN: 9781928564645
• Topic: Biological Sciences
• Subtopic: Sport & Exercise Science
• Index: Biological Sciences

This Combo Millennium Edition includes both of the published works of Joseph Pilates. Newly edited and revised, this is the only authorized copy of the Library of Congress books written by Joe Pilates. It makes available in one volume all of his early Twentieth Century philosophies, principles, and theories about health and fitness, as well as the exercises, poses, and instructions fundamental to his exciting fitness program. You will also learn every single one of his original 34 mat exercises taught to his own students. Living testimony to the validity of his own teachings, Joseph Pilates shares in these writings his fundamental tenets of posture, body mechanics, correct breathing, spinal flexibility, physical education, and his law of natural exercises.

THE EXERCISES

1. The Hundred

INSTRUCTIONS for “The Hundred”

Pose 1	(a) Take position illustrated
	(b) Lie flat with body resting on mat or floor
	(c) Stretch arms (shoulder-wide, touching body, palms down) straight forward
	(d) Stretch legs (close together, knees locked) straight forward
	(e) Stretch toes (pointed) forward and downward
Pose 2	(a) INHALE SLOWLY
	(b) Lift both feet about 2" above mat or floor
	(c) Raise head with eyes focused on toes
	(d) Raise both arms about 6" to 8" above thighs
Pose 3	(a) EXHALE SLOWLY
	(b) Raise and lower both arms (tensed)
	(c) From shoulders only
	(d) Without touching body
	(e) Within a radius of 6" to 8"
	(f) Mentally counting 5 movements while
	(g) EXHALING SLOWLY
	(h) Alternating with 5 similar movements while
	(i) INHALING SLOWLY
	(j) Begin with only 20 movements and
	(k) Gradually increase them in units of
	(1) 5 additional movements each time until a
	(m) Maximum of 100 movements is reached
	(n) Never exceed 100 movements
Pose 4	(a) Relax completely

REMARKS

At first you probably will not be able to carry out instructions as illustrated in poses - this proves why these exercises and all succeeding ones will benefit you. However, with patience and perseverance you eventually should succeed in achieving the ideals as posed - with accompanying normal health.

2. The Roll Up

INSTRUCTIONS for “The Roll Up”

Pose 1	(a) Lie flat with entire body resting on mat or floor
	(b) Stretch arms (shoulder-wide, palms up) straight backward
	(c) Stretch legs (c...

Table of contents

• Cover
• Title
• Copyright
• Acknowledgment
• Introduction
• Introduction to the Millennium Edition
• Table of Contents
• Civilization Impairs Physical Fitness
• Contrology Restores Physical Fitness
• Guiding Principles of Contrology
• Bodily House-cleaning with Blood Circulation
• Results of Contrology
• The Exercises
• Your Health