20 MINUTES TO MASTER ... PILATES
Lesley Ackland
Do you dream of a flat stomach, a longer, leaner body and superb posture? Do you wish to improve your overall appearance? Pilates will help you achieve all this – and more.20 Minutes to Master Pilates is a clear introduction to the practice and its background, guiding you through key exercises that benefit both body and mind.Pilates is a disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles. In this book you will discover a unique bodywork system that will help you transform your body and develop a physical presence and energy that exudes total confidence and grace.Previously published as First Directions: Pilates, this ebook brings together classic text, written by an expert in the field, with a new chapter that condenses all the ideas and practices into a simple, digestible 20-minute read. It covers:• What Pilates is, its background, history and principles• Key exercises to work different parts of the body• Essential techniques to ensure you are exercising efficiently and effectively• Watchpoints to ensure you are exercising safelyThis is part of the 20 Minutes to Master series, ten indispensable guides that can show you how to transform your life in simple and effective ways. Other titles in the series include 20 Minutes to Master Your Psychic Potential, 20 Minutes to Master NLP, 20 Minutes to Master Past Life Therapy, 20 Minutes to Master Yoga and 20 Minutes to Master Pilates.
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IN THE SAME SERIES (#ub1e2a8a6-061f-5a0d-868e-49fbca868869)
20 Minutes to Master Buddhism
20 Minutes to Master Feng Shui
20 Minutes to Master Meditation
20 Minutes to Master NLP
20 Minutes to Master Past Life Therapy
20 Minutes to Master Stress Management
20 Minutes to Master Wicca
20 Minutes to Master Yoga
20 Minutes to Master Your Psychic Potential
ABOUT THE AUTHOR (#ub1e2a8a6-061f-5a0d-868e-49fbca868869)
Lesley Ackland founded the highly acclaimed Pilates-based Body Maintenance Studio in London’s Covent Garden over 20 years ago, and for five years she was Remedial Exercise Consultant to the Birmingham Royal Ballet. She is the author of 15-Minute Pilates, 10-Step Pilates and Pilates Body Power.
ABOUT THIS BOOK (#ub1e2a8a6-061f-5a0d-868e-49fbca868869)
This book is split into two parts. The first part, First Directions: Pilates, is an original, previously published work from an expert in the field. It’s a comprehensive and insightful introduction to the subject, explaining the ideas and techniques that will allow you to develop a true understanding and practise it every day.
The second part is 20 Minutes to Master Pilates, which you’ll find here (#uc452b063-b8fe-52e9-951c-05e0516b4718). This is your Pilates cheat-sheet – a short and lucid look at the ideas and techniques covered in the first section, which will only take you 20 minutes to read. It’s a powerful and invaluable resource that you’ll return to again and again.
If you want to truly master Pilates – in both the short term and the long term – look no further. The answers are here.
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CONTENTS
Cover (#ueeff868a-0be4-5146-a4b0-d0bd88d48f9f)
Title Page (#ulink_0440fe64-1d33-57f5-93cc-b98fb1daf5b9)
In the Same Series (#ulink_daedd630-834d-56d1-afd3-7f8d128793e4)
About the Author (#ulink_128ddfb2-2560-5b01-8a57-df5533fa8672)
About this Book (#ulink_2abfddb3-7708-5989-be20-cf52ba138b0e)
FIRST DIRECTIONS: PILATES (#uf7efc4d6-1332-5450-ad0a-32d0768ac0b2)
PILATES (#ulink_0aa1d9aa-7f71-5d15-aef7-a925d1185295)
Introduction (#ulink_b3050387-0c99-5e2d-ade1-8e21ee42c017)
1 The Mind–Body Connection (#ulink_11eefbbf-9548-5267-bfd5-1c54ed48d214)
2 Essentials (#ulink_305c379f-592c-5368-a328-d677a0552d7a)
3 Preparation (#ulink_553c271b-b217-5f27-9b3a-f06e826eb690)
4 The Exercise Programme (#ulink_dd07f421-a442-55db-85c0-5815f0b085a6)
Conclusion (#ulink_ebbffcf7-80c1-532c-90a7-6a67da5eb586)
20 MINUTES TO MASTER PILATES (#uc452b063-b8fe-52e9-951c-05e0516b4718)
Introduction (#ulink_517279f9-b1bf-5ebb-b936-debfc57a1d5e)
The Exercise Programme (#ulink_43bf43d6-0a81-509a-814a-b22eef4fb16d)
Copyright (#ulink_41179951-f79e-5096-ba98-fa0d0156ab5c)
About the Publisher (#u19a55ac7-0da6-5160-91b8-9716ce19c8b5)
PILATES (#ub1e2a8a6-061f-5a0d-868e-49fbca868869)
Pilates is a disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles.
INTRODUCTION (#ub1e2a8a6-061f-5a0d-868e-49fbca868869)
Do you dream of a flat stomach, a longer, leaner body and superb posture? Do you wish to improve your overall appearance? If so, then Pilates will help you achieve all this – and more. In this book you will discover a unique bodywork system that will help you transform your body and develop a physical presence and energy that exudes total confidence and grace.
While most people have heard of Pilates, few know exactly what it entails. Pilates is a very disciplined, focused form of exercise, designed to strengthen ligaments and joints, increase flexibility and lengthen the muscles. The main emphasis is on ‘elongating’ the body to create a longer, leaner and taller silhouette. However, Pilates differs from other exercise regimes by going beyond the purely physical. This is a holistic discipline that integrates the mind, body and spirit. It is a philosophy of movement that brings about mental and physical integration. If you have never tried this type of exercise before, you will be surprised by its apparent simplicity. The slow, controlled movements enable energy to move more freely throughout the body. The visualization techniques gently help to focus the mind so that each exercise is executed with ultimate precision. With Pilates there is no need for over-exertion. The emphasis is on quality, not quantity. It’s not about how much you do but, rather, how you do it. This is good news indeed for those of you who have become disillusioned and bored with fitness programmes that may not suit you.
If you want a long, lean look, with a minimum of effort in the safest way, you merely have to follow the guidelines in this book. Most of the techniques are based on the idea of using your own body to create resistance, so there is no need for any complicated props. All you need is a willing body and a curious mind. Before you attempt any of the exercises, though, it is important that you first become acquainted with the underlying principles outlined in chapters 1 to 4.
Pilates promises no quick fixes or sudden improvements. However, with concentration and commitment, the end result will be rewarding and nothing short of enhanced physical and mental well-being.
THE ORIGINS OF CLASSIC PILATES
The original concept of Pilates was the brainchild of a German, Josef Hubertus Pilates. He was extremely frail and weak as a child, but was determined to regain good health. This was the start of a life-long obsession with fitness and body building, and as a young man he excelled as a diver, skier and professional gymnast. Aged 32 he decided to move to England, where he made a living as a boxer, circus performer and self-defence instructor.
When the First World War broke out, his career was temporarily cut short. As a German, Pilates was interned in England for the duration of the war. He used this time, however, as an opportunity to re-think and develop his approach to fitness. The result was the first blueprint for a whole new regime, Pilates, which drew upon all the various disciplines with which he was involved. His basic philosophy concluded that the only way to achieve true fitness was through the integration of mind and body. Hence, all his techniques were based on a combination of physical and mental conditioning.
When Josef Pilates created his unique system of exercise during the early part of the twentieth century the lifestyle was, in many respects, healthier for the public at large. People walked far more, for instance, and were not subject to the repetitive movements inherent in using a computer or sitting in an office chair all day. For this reason I decided to expand and enhance the basic principles of Pilates.
BODY MAINTENANCE
In 1980 I began developing Body Maintenance, a balanced system of exercise, body shaping and tone combined with mental improvement and nutrition, based on Pilates. This unique bodywork system integrates methods from a wide variety of sources, including remedial massage, osteopathy and injury clinics. In my studio in London’s Covent Garden I use the system to treat people suffering from modern infirmities such as RSI, as well as giving classes for those whose focus is simply on gaining or maintaining fitness.
The Pilates-based exercises I teach in my studio often incorporate balls, ropes, springs and pulleys. However, the most important and long-lasting work takes place on the floor. Mat exercises, essential to body mobility and endurance, target weak, under-utilized muscles in the abdomen, lower back, arms and legs. The exercises in this book are based on mat work. They involve straightforward, concentrated movements that don’t require a gym or special equipment. What they do require is a little time, be it in the morning, during lunch time or later in the evening. This is a complete exercise regime devised for individuals who might not have the inclination or opportunity to seek out my studio, but who want to benefit from my tried and proven Pilates-based exercise programme.
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