Standing Pilates , livre ebook

Turner Publishing Company - Joan Breibart

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247 pages

English

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Perform Pilates postures just about anywhere-- and get faster results!

Joseph Pilates's revolutionary methods of strengthening, toning, and even lengthening the body have become hugely popular all around the world. Now, in Standing Pilates, celebrated Pilates expert Joan Breibart takes Pilates off the floor, showing you step by step how to perform classic postures while standing or sitting.

Breibart, the creator of the first Pilates exercise video, has transformed traditional Pilates floor exercises into a new workout that frees you to perform postures any time, anywhere, without mats, balls, or workout gear. This groundbreaking new method uses your own body weight to help you achieve faster, longer-lasting results. You get clear instruction on how to increase your focus, develop proper form, and strengthen and tone your body more easily and efficiently. Plus, Breibart gives you valuable tips on improving your technique, making modifications to the postures, and varying each exercise to take things up a notch. No matter your current fitness level, Standing Pilates is the revolutionary new way to reshape your body and reach your fitness goals in less time. This exciting new book:
* Features black-and-white photographs throughout that fully illustrate each exercise
* Explains how to exercise smarter to get the body you want
* Provides fundamentals and foundations for retraining your brain to move your body correctly to improve your balance and form
* Presents testimonials from fitness professionals on the benefits of Standing Pilates
* Includes up-to-date contact lists for certified Pilates instructors, those also certified in Standing Pilates, and Pilates Certifying Studios
Acknowledgments.

1. My Personal Pilates Story.

2. What Is Pilates?

3. Smart Body Information.

4. The Classical Mat.

5. Being Vertical.

6. The Standing Exercises.

7. After Standing Pilates.

Afterword.

Appendix A: Pilates and the Physical Mind Institute.

Appendix B: Osteoporosis and How Pilates Can Help.

Appendix C: Testimonials on Standing Pilates.

Appendix D: Certifying Pilates Studios.

Appendix E: Standing Pilates Instructors.

Appendix F: Certified Pilates Instructors.

Glossary.

Index.

Sujets

Exercise

Health

Joseph Pilates

Fitness

Informations

Publié par	Turner Publishing Company
Date de parution	07 décembre 2010
Nombre de lectures	0
EAN13	9781118040058
Langue	English

Informations légales : prix de location à la page 0,0950€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Table of Contents

Title Page
Copyright Page
Dedication
Acknowledgments

Chapter 1 - My Personal Pilates Story
Chapter 2 - What Is Pilates?
Chapter 3 - Smart Body Information

Eve Gentry: Early Pilates Teacher
The Fundamentals
The Foundations

Chapter 4 - The Classical Mat

I SINGLE-LEG STRETCH
II ROLL-UP
III ROLLING LIKE A BALL
IV SPINE TWIST
V SIDE KICK
VI DOUBLE-LEG KICK

Chapter 5 - Being Vertical

Mirrors: Standing’s Secret Tool
Watching Others, Watching Yourself
Pilates Takes a Stance

Chapter 6 - The Standing Exercises

1 THE HUNDRED - Forward Flexion and Breathing
2 LEG CIRCLES
3 THE ROLL-UP - Pelvic Stability and Spinal Articulation
4 ROLLING LIKE A BALL - Full Spiral Flexion
5 SINGLE-LEG STRETCH - Trunk Stability with Forward Flexion and Hip Differentiation
6 DOUBLE-LEG STRETCH - Pelvic Stability and Full Breathing
7 SPINE STRETCH - Spinal Articulation from the Lumbar
8 OPEN-LEG ROCKER - Promotes Stability in Motion
9 SPINE TWIST - Spinal Rotation and One-Leg Balance
10 THE CORKSCREW - Pelvic Rotation and Complex Choreography
11 THE SAW - Spinal Rotation and Hip Differentiation
12 ROLL-DOWN TO SWAN - Level Changes, Spinal Extension, and Several Positions
13 LEG KICK-BACK - Single-Leg Balance and Spinal Extension
14 NECK PULL - Spinal Sequencing and One-Leg Balance
15 SIDE KICK - Differentiation of the Hip with Leg Mobility
16 THE TEASER - Leg Extension, Torso Stability, and Single-Leg Balance
17 SWIMMING - Shoulder Girdle Stability with Quick Repetitive Movements
18 LEGPULL-BACK
19 THE TWIST - Complex Movements with Rotation, Flexion, and Extension
20 KICKS - Movement Fluidity in Single-Leg Balance
21 PUSH-UP - Torso, Leg, and Arm Strength and Stability
22 THE STAR - Challenge Your Mind and Your Body

Chapter 7 - After Standing Pilates

Sitting (or Half Standing)
Crossed Legs
Head Position
Dynamic Sitting

Afterword
Appendix A - Pilates and the PhysicalMind Institute
Appendix B - Osteoporosis and How Pilates Can Help
Appendix C - Testimonials on Standing Pilates
Appendix D - Certifying Pilates Studios
Appendix E - Standing Pilates Instructors
Appendix F - Certifed Pilates Instructors
Glossary
Index

This book is printed on acid-free paper.

Copyright © 2005 by Joan Breibart. All rights reserved

All photographs © Sarah Silver
Illustration on p. 25 © James Sheehan

Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada

Standing Pilates ® is a registered trademark owned by PhysicalMind, Inc.

Design and production by Navta Associates, Inc.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008.

Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The information contained in this book is not intended to serve as a replacement for the advice of a physician. Any use of the information set forth in this book is at the reader’s discretion. The author and publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted prior to following any new exercise program.

For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.

Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com .

Library of Congress Cataloging-in-Publication Data:
Breibart, Joan.
Standing pilates : strengthen and tone your body wherever you are / Joan Breibart. p. cm.
Includes bibliographical references and index.
ISBN 0-471-56655-1 (paper: alk. paper)
1. Pilates method. 2. Physical fitness. 3. Exercise. I. Title.
RA781.B725 2004
613.7’1—dc22
2004005668

For Doug, Peter, and Roger
Acknowledgments
The author would like to thank the following individuals for their special contributions:

• Jack Scovil, my supportive and visionary literary agent, who saw the value of Standing Pilates
• Tom Miller, my editor, for his sound advice and guidance
• Sarah Silver, who photographed expertly the many subtleties of Standing Pilates exercises
• Marika Molnar, P.T., whose knowledge and anatomical expertise as the Institute Clinical Adviser gave me the understanding to evolve the Pilates Method
• Sophia Cannonier, Melanie Johnson, and Barbara Sampson, the lovely models who worked so well in front of the camera
• Cathy Hannan, general manager of the PhysicalMind Institute, and the Institute staff for their skills, support, and endurance during the development of this book
• Shannon Murphy, for her excellent comparison of the benefits of exercising vertically and horizontally
• Alasdair MacCrae, whose technical computer skills produced the exercise drawings for the professional course
• James Sheehan, for his drawing that describes our internal “domes”
• Mozhan Navabi, for editorial assistance in organizing the manuscript
• Eve Gentry, who shared what Joseph Pilates taught her
• Pat Grant, for her inspiring example of character
• My sons, Roger and Peter Bittenbender, for their daily help and advice
A very special thanks to Lesley Powell, whose movement abilities lent so much to the development of these exercises. Lesley owns Movements Afoot, the PhysicalMind Institute’s certifying center in New York City. A fitness trainer since 1986, she is certified in Pilates and as a movement analyst from the Laban/Barteneiff Institute. Lesley holds a B.F.A. from Temple University, and has been on the faculty of Drew University since 1991, teaching classes in dance history, modern dance, and choreography.
My thanks also to our Certifying Teachers and the membership of the PhysicalMind Institute for their suggestions, encouragement, and devotion to the Pilates Method.
Joan Breibart, whose picture first appears on page 52, has practiced Pilates for four decades. In 1991 she founded the PhysicalMind Institute (formerly the Institute for the Pilates Method), which started the Pilates trend. After graduation from Barnard College, she spent a decade in publishing. She has developed, edited, and coauthored numerous books, including Anatomy of Pilates (PMI 2001). Subsequent careers were in consumer products marketing and services. DietDirectives, Pilates for the Palate ( www.dietdirectives.com ) is her current project.
Melanie Johnson, whose picture first appears on page 27 (top), owns Powerflow Pilates Studios, the PhysicalMind Institute’s certifying center in New Haven, Connecticut. In addition to Pilates, she holds certifications from ACE, AAFA, AAAI/ISMA, Reiki II, and NIA. Melanie has studied dance and yoga for over twenty years. She is now training for Gyrotonic certification. She has been voted “Best Personal Trainer” in New Haven for the past four years.
Barbara Sampson, whose picture first appears on page 12, owned All About Movement, the PhysicalMind Institute’s certifying center in Wellesley, Massachusetts. Barbara, a former competitive athlete, began Pilates training with Romana Kryzanova before becoming a certified trainer and later a teacher trainer for the institute. Barbara is also ACE and AAFA certified. She is the resident teacher trainer/examination director for the Institute.
Sophia Cannonier, whose picture first appears on page 8, owns the Health Corp, the PhysicalMind Institute’s certifying center in Bermuda. Sophia is certified in Pilates, massage therapy, and Feldenkrais. A former Miss Bermuda, she performed with the Dance Theatre of Harlem until 1995. After an ankle injury halted her career, she began to study Pilates with Romana Kryzanova. She became an Institute teacher in 1999.
1
My Personal Pilates Story
Today there are thousands of certified Pilates instructors in private studios, health clubs, physical therapy offices, hospitals, YMCAs, universities, dance studios, and spas—everywhere that people gather to gain better bodies. But when I began in the mid-sixties, there were only three Pilates studios in the world, all within a few blocks of one another in Manhattan. They were practically identical: the exercises, the equipment, the technique, and even the fees.
Despite its limited availability, Pilates had good press. There were major articles about Joseph Pilates in national magazines and New York newspapers. Joe’s opinions in such quotes such as “Physical fitness is the first requisite for happiness,” and “There is no hope for world peace if the members of the United Nations cannot do my first five mat exercises,” were controversial, which attracted me. I decided to try Pilates, even