116 • pilates ANATOMY

sample sequences
T his group of exercises uses the base and provide yourself with the most benefit
I nt e rm e diat e

work that you developed from the
Beginner section and incorporates more
skilled techniques and movements. You
should be able to perform these exercises
with precision and control to avoid injury
from your workout. Perform each exercise
four to six times. Follow the breathing
cues as you go through the movements;
they are included to not only aid in the
proper muscle recruitment but also to

Building a better core I

The Mermaid Plank with Leg Lift Leg Pull-back The Saw The Seal

The Scissors The Roll-up Rollover/Hip Up Bridge II The Hundred II

Side Kick I Bicycle Kick

Side Passé Single-leg Kick Child’s Pose

STRETCHES

Hip Flexor Stretch Quadriceps Stretch Spine Stretch I Piriformis Stretch

 THE exercises • 117

provide flow to your movements. Stretching
after each workout is recommended for
overall flexibility and muscle elongation. The
Intermediate exercise series focuses on the
flexion of the spine. The head is lifted in quite
a few of these exercises, a move that relies on
the engagement of the abdominal muscles.
If you are experiencing neck pain while you
perform these exercises, start with a folded
towel under your head for additional support
until you master lifting the torso with your
abdominals­—not your neck.

Building a better core II

Plank with Leg Lift The Roll-up Neck Pull The Hundred II The Crisscross

Teaser I The Scissors Rollover/Hip Up Side Bend I Plank Press-up

Single-leg Kick

Swimming Child’s Pose Bridge II The Seal

STRETCHES

ITB Stretch Soleus Stretch Lumbar Stretch Latissimus Dorsi Stretch

 158 • pilates ANATOMY

Sample Sequences
T hese two sequences of exercises to ensure safety, precision, and flow. The
ad v anc e d

incorporate all of the basics from
the Beginner section and the techniques
learned in the Intermediate section into
an advanced workout series. The Advanced
sequences should be performed only after
you have mastered the first two sections
selected sequences provide a great workout
that challenges you to master all of the six
principles of Pilates listed in the beginning
of this book. These two routines demand
that you control your core, and they test
your ability to target the proper muscles

Mastering of the core I

Short Plank Leg Pull-down Push-up Oblique Roll-down Open-leg Rocker

Jackknife Corkscrew Hip Twist Bridge III Side Bend II

Side Leg Lift Kneeling Side Kick I Teaser II Double-leg Kick Child’s Pose

STRETCHES

Seal with Foot Clap Piriformis Stretch Hamstring Stretch Quadriceps Stretch ITB Stretch
 THE exercises • 159

and move dynamically using these specific
muscles through the entire movement.
These exercise sequences are considered
advanced because a great deal of control
and precision are required to perform them
properly. If you are experiencing any difficulty
or discomfort with either of these sequences,
take time to warm up with some of the
Intermediate exercises before attempting
an Advanced sequence. Performing the
stretches at the end of your workout routine
will not only allow your body to cool down,
but it will also lengthen and stretch key
muscle groups.

Mastering of the core II

Open-leg Rocker Teaser II Jackknife Control Balance Corkscrew

Side Kick III Side Leg Lift Kneeling Side Kick I Side Bend II Hip Twist

The Star Kneeling Side Kick II Short Plank Leg Pull-down Seal with Foot Clap

STRETCHES

Side-bend Stretch Spine Stretch Lumbar Stretch Child’s Pose