Pilates for a Flat Stomach: Perfect Abs in Just 15 Minutes a Day
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Anna Selby. Pilates for a Flat Stomach: Perfect Abs in Just 15 Minutes a Day
Pilates for a Flat Stomach. Perfect Abs in Just 15 Minutes a Day. Anna Selby
Table of Contents
How to Use This Book
What is Pilates?
THE ORIGINAL PILATES METHOD
The Pilates Principles
THE PRINCIPLES
How Pilates Helps You Get a Flat Stomach
Applying the Principles
Roll Down Against the Wall
Finding Neutral
Breathing Exercise
Stage One Exercises
The Scoop
Hip Rolls
Curl-ups
Oblique Curl-ups
Side Rolls
Leg Stretches
The Cat
Simple Double Leg Stretch
Child’s Pose
Pillow Squeeze
Relaxation Sequence
Stage Two Exercises
Pelvic Tilts
Curl-ups
Oblique Curl-ups
Leg Lifts
Single Leg Stretches
Alternate Arm and Leg Stretches
The Hundred
Leg Lifts 2
Oblique Leg Stretches
Leg Circles
Contractions
Roll-ups
Finishing the Session
Stage Three Exercises
Advanced Pelvic Tilts
Curl-ups
Oblique Curl-ups
Legs Against the Wall
Cat with a Leg Stretch
Side Stretches
The Hundred
Double Leg Stretch
Crossed Pelvic Tilt
Forward Leg Lifts 1
Forward Leg Lifts 2
Scissor Legs
Contractions 2
Pleadings
The Rope
Arm Scissors
Can-can
Seated Leg Lifts 1
Seated Leg Lifts 2
Windmill Arms
Foot Circles
Shoulder Stand
The Plough
Finishing the Session
Day-to-Day Pilates
POSTURE
Head and Neck
Shoulders and Arms
Back and Abdominals
Buttocks
Legs and Feet
WAITING GAMES
IN THE GYM
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Copyright
About the Publisher
Отрывок из книги
Cover Page
Title Page
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Stage One Exercises
Stage Two Exercises
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