An illustrated, anatomical guide to improve the benefits of your Pilates workout while also preventing injury • Examines the correct movements, specific risks, and common mistakes associated with 8 fundamental Pilates exercises, including practices using Pilates exercise equipment • Offers guidelines to increase the effectiveness of your Pilates workout, maintain correct alignment, improve stability, and prevent injury to the pelvis, back, wrists, and ankles Developed in the early 20th century by accomplished boxer and gymnast Joseph Pilates, the Pilates Method aligns the body, builds long, lean muscles, and develops core abdominal strength. However, practiced improperly, Pilates exercises can lead to injuries such as pinched discs, hyperextension of the wrists, or low-back pain. No-Risk Pilates reveals how to minimize the risk of injury and maximize physical benefit for a strong, toned, and aligned physique. Using Blandine Calais-Germain’s signature anatomical style, this illustrated guide examines the body’s movements during 8 fundamental Pilates exercises, including practices using the Pilates Reformer, and explores the specific risks and common mistakes associated with each exercise. Detailing how injuries occur to the pelvis, back, wrists, and ankles during Pilates, the authors offer tips and guidelines to maintain correct alignment, improve stability, and prevent injury as well as increase the effectiveness of your Pilates workout.

An illustrated guide to the anatomy of the abdominal muscles and how to tone them successfully without injury • Presents the 16 most effective and safest abdominal exercises for great abs • Reveals how common ab exercises, such as crunches, can damage the spine, pelvic floor, diaphragm, and internal organs • Offers tips to get rid of belly fat--both superficial fat and deeper visceral fat Presenting a new type of abdominal exercise program designed with the body’s anatomical relationships in mind, Blandine Calais-Germain reveals the 6 underlying principles for working the abs efficiently, 7 exercises to get you ready, and the 16 most effective and safest abdominal exercises for a flat belly. Pointing out that ab exercises are not without risk, she reviews the most common abdominal exercises, such as crunches and leg lifts, and explains how to avoid injury to the neck, lower back, pelvic floor, diaphragm, prostate, and internal organs as well as how to protect these vital structures with appropriate abdominal work. Exploring this often misunderstood region of the body in her trademark anatomical style, Calais-Germain details the muscular structures that make up the abs, revealing that strength alone is not the sole factor in a flat stomach. Including tips to get rid of belly fat--both superficial fat and deeper visceral fat--this book reveals how to get great abs, lose weight, gain strength, and build your core all without hurting yourself.

The #1 Bestselling Fitness Book from International Fitness Instructor Sean Vigue! Sean has helped millions of guy of all ages and fitness levels become stronger and healthier with Pilates...why not YOU? This all fitness levels, easy to follow total Pilates training manual includes 35 dynamic Pilates mat exercises (only your body weight is needed. No equipment necessary.) complete with color photos, descriptions and add-ons/modifications so you'll get a great workout no matter your age or fitness level. There's also 6 complete Pilates workouts (beginner, intermediate, advanced, hard abs, strong back, athletic training) so you can get moving right away and reaping the many benefits of adding Pilates to your life: strength, control, endurance, flexibility, massive core strength, agility, focus and pure POWER. You can also train directly with Sean as all of the 6 workouts have been filmed and added to his popular YouTube channel with links in the book. It's always Sean's goal to make getting in incredible shape as convenient, effective and fun as possible. Never underestimate the importance of cross training (combining of various exercises and workouts to work various parts of the body) so Sean has included an exclusive training program (link provided) which includes 10 different diverse and challenging workouts from Power Yoga to Cardio Core. You will never get bored with your workouts! Pilates is the perfect stand alone workout or can be added into your current routines. It's super convenient and can be done anywhere and anytime according to your schedule and will dramatically enhance your performance on every level, for EVERY sport and EVERY activity....Pilates has you covered!

An exercise program designed to be safe and beneficial for those with osteoporosis—and those trying to prevent it. Often, people think they’ve simply strained their backs or overdone it during exercise—but in reality, small fractures have occurred. In some cases, many tiny fractures can develop before a person sees a doctor about increasing back pain. The more tiny fractures that accumulate, the greater the deformity of the spine. Karena Thek Lineback’s goal is to make sure this does not happen to you. Her four-part plan consists of: Safe movement for exercise and everyday living Postural awareness Diet Medication In this book, you’ll find safe movement guidelines and an entire exercise program of Osteo Pilates designed to be safe for those with osteoporosis, to help you greatly reduce your risk of injury or debilitating fracture. You’ll also find the nuts and bolts of osteoporosis information necessary to combat this crippling condition. You’ll learn what causes osteoporosis (perhaps you have a habit that is decreasing your bone density right now!); the effect menopause has on bone density; what dietary habits will help improve bone density; and which medications are available for increasing bone density. There is much you can do to prevent osteoporosis and to decrease the negative effects low bone density can have on your life and well-being. Osteo Pilates tells you what to do, and how.

Exercise is an option in the management of scoliosis. Historically, in the United States, observation, bracing and surgery have been the only options. Research data provides compelling evidence that exercise has earned a right to be a scoliosis management option. This book talks about the history of managing scoliosis with exercise, which exercises have been shown to be most effective and instruction on how to perform those exercises.

Percy is incredibly accident-prone, and holds the dubious record of the most accidents. Percy has had a small rivalary with Harold, however, they are always willing to help each other when in trouble.

The New York Times bestseller that explains how groundbreaking scientific discoveries can help each of us achieve our personal best Every week, Gretchen Reynolds single-handedly influences how millions of Americans work out. In her popular New York Times column, she debunks myths, spurs conversation, and stirs controversy by questioning widely held beliefs about exercise. Here, Reynolds consults experts in a range of fields to share paradigm-shifting findings that were previously only available in academic and medical journals, including: · 20 minutes of cardio is all you need (and sometimes six minutes is enough) · Stretching before a workout is counterproductive · Chocolate milk is better than Gatorade for recovery Whether you’re running ultramarathons or just want to climb the stairs without losing your breath, The First 20 Minutes will show you how to be healthy today and perform better tomorrow.

Explore the fitness craze that's right for everyone! Whether you're a ballerina or a couch potato, a mountain biker or a fitness novice, you can do Pilates - and reap its amazing benefits. Perfect for building stronger, leaner, more flexible muscles, relieving stress, and achieving full body health, the Pilates method is a revolutionary program that has the power to transform lives. Written by the founders of the internationally renowned studio, The Pilates Center, The Everything Pilates Book gives you all you need to start doing Pilates in your own home - and choose a studio that's right for you. The book provides step-by-step instruction on how to do such incredible exercises as the Spine Stretch, the Roll-Up, and the Swan, as well as more than 100 clear photographs that make it easy to get started. The Everything Pilates Book helps you: Create a supple, powerful body Prevent osteoporosis Reduce the risk of injury Establish proper posture Increase strength and flexibility Tone abs Alleviate back pain No matter of your physical condition, The Everything Pilates Book can help you take control of your body.

Brimming with engaging exercise tips and colorful illustrations, this fun-to-read guide makes it easy to do pilates in your pajamas. Improve your strength, tone your body, and increase your flexibility with these 40 easy-to-follow exercises that you can do at home. Written by certified Pilates instructor Maria Mankin, the exercises include step-by-step instructions, notes on their physical benefits, and modification options. Readers will discover how to improve posture and core strength using a kitchen counter, stretch out their legs using the dining table, and tone their arms using the edge of the bathtub, plus so much more. Each exercise is paired with a colorful illustration of a pajama-clad person demonstrating the pose. Simple to follow and with no special equipment required (beyond pj's!), this accessible take on a popular exercise technique makes it easy to get fit without leaving the house. EXERCISE MADE EASY: Packed with achievable exercises, this interactive guide to at-home Pilates is perfect for people looking for easy, accessible ways to stretch and strengthen at home. No special equipment required! ALL-LEVELS AUDIENCE: With a range of practices and modification options, this book will appeal to a wide audience—from Pilates newbies looking for ways to get fit at home to experienced practitioners in need of exercise inspiration. The low-impact, high-reward practices can be done one at a time, or in a sequence for a more challenging routine. GREAT SELF-CARE GIFT: Brimming with healthy practices and colorful artwork, this package makes a great self-care gift for moms, workout enthusiasts, and Pilates lovers, and pairs perfectly with other self-care accessories or a set of pajamas. Perfect for: • Pilates enthusiasts • Mother's Day gift shoppers • Anyone looking for easy ways to stay fit • Anyone looking for at-home exercises • Anyone who works from home

The Pilates® method may be today's hottest exercise, but it has been endorsed by physicians for almost a century. Originally developed by Joseph H. Pilates to help strengthen and condition muscles, Pilates is the ultimate mind-body exercise for anyone who wants to tone, streamline, and realign their body without the bulked-up results of more conventional workout methods. Now, in The Pilates® Body, author Brooke Siler--one of the most sought-after personal trainers in the country and owner of New York's top studio for Pilates training, re:AB--provides a complete, easy-to follow program of Pilates exercises that can be done anywhere, anytime, and without machines. With step-by-step instructions, Siler guides the reader through the complete circuit of mat exercises, each of which is clearly illustrated by photographs, line drawings, and unique visualization exercises. With Pilates you will not only streamline your figure--you will dramatically improve your posture, flexibility, and balance, and enhance your physical and emotional well-being. The Pilates Body shows you how.