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Professional dance is an exciting but demanding career to choose, and the dancer of today needs to be physically prepared for the stress on the body that a performing life entails. Pilates and Conditioning for Dancers is a practical guide to exercises designed specifically for dance students and professionals alike. The focus on how to choose exercises that suit the individual offers dancers the freedom to optimize their performance potential in a flexible environment. Key topics covered are Core Control; Turnout; The Healthy Spine; Footwork; Jumping and Landing. This new book covers each area of the body, relating the exercises closely to dance technique and providing movement solutions for dancers of al styles and at all stages of their performing career.
Eric Franklin’s first edition of Conditioning for Dance was a bestseller—and it is back and better than ever, offering state-of-the-art conditioning exercises for dancers. An internationally renowned master teacher, Franklin has developed a science-based method of conditioning that is taught and practiced in companies and schools around the world. In this new edition of Conditioning for Dance, he integrates the latest scientific research on strength, flexibility, and conditioning into his dance exercises.
Do you know how Katrina Kaif manages to stay injury-free? Or how Deepika Padukone maintains her washboard abs? Pilates is the answer! Trainer to the stars Yasmin Karachiwala and internationally known Pilates instructor Zeena Dhalla bring the Pilates method, which has revolutionized fitness around the world, to India. Yasmin and Zeena take the original routine to a whole new level of precision and power. Sculpt and Shape: The Pilates Way will show you how tochange the shape of your body by teaching you more about your posture and how to improve it. From secret fitness formulas of stars like Kareena Kapoor, Alia Bhatt and Malaika Arora Khan, among many others, to practical tips and techniques on nutrition, breathing and everyday living that are essential to shaping your body from the inside out, this book has it all. So, are you ready to look your best?
A user-friendly guide that teaches you the origins and philosophy of the Pilates method and helps you set realistic fitness goals and custom tailor a program Once the secret fitness weapon of professional dancers, athletes, and movie stars, Pilates is sweeping the country and becoming more popular than ever. If half of what its many fans claim is true, then it’s easy to see why. Combining elements of yoga, dance, gymnastics, and boxing, along with many original movements, Pilates exercises build muscle tone, improve flexibility and balance, lengthen the spine, increase body awareness, and repair past injuries. Most people who’ve done it, even for a short time, say they feel stronger and more energized, centered, and physically confident than ever before. They also like having the flat tummies, tight buns, and long lean thighs of a dancer. Pilates For Dummies is your gentle introduction to the Pilates method without the high cost of private instruction. Packed with easy-to-follow exercises an plenty of photos, it helps you develop your own Pilates fitness program to do at home or in the gym and how to use eight basic Pilates principles to get the most out of your mat-based routines. With this practical guide by your side, you can: Look and feel better than ever Get stronger, more flexible, in control, and less prone to injury Target and tone problem areas Tone and strengthen your abs, buns, thighs, and arms Repair chronic stress and sports injuries Whether you’re just starting out with Pilates or know a few exercises and want to learn more, the book covers: Basic, intermediate, and advanced mat exercises How to use Pilates exercise equipment and accessories How to target specific areas of your body including the stomach, back, thighs, and chest Pilates for the pregnant and recently pregnant body How Pilates can help heal injuries and reform your posture The fun of combining Pilates with other forms of exercise, including yoga, swimming, aerobics, and more Additionally, you’ll learn simple ways to incorporate Pilates into your everyday life, changes you can expect to see from practicing Pilates, and questions to ask if you decide to join a Pilates studio or hire a Pilates instructor. Get your copy of Pilates For Dummies to start designing a Pilates fitness program just for you.
ABOUT THE BOOK Pilates is a kind of exercise that works both the mind and the body. It improves strength without necessarily building bulk. It also targets the core (midsection) and other muscles that often get neglected by other activities. My introduction to Pilates happened at an early age. For most of my life, I was considered tall for my age with long legs and big feet. My parents thought it would be a good idea to enroll their lanky toddler in ballet classes. I continued those classes (and other dance classes) for over 14 years. In high school, I was a lean 5’8” ballet dancer and basketball player. I still had big feet, but they were complemented by long legs, long arms, and a long neck. What did I have to complain about? My midsection. I was relatively slim, but I had a pudgy middle. In high school, where appearances are everything, I wanted to do something about it. Fortunately, around this time, my dance instructor introduced the class to the Pilates method. She said that Pilates is based off of the ballet moves many of us had been doing for most of our lives. She promised that the method would flatten our midsections and make us feel taller. My dance instructor made good on her promise. After just 15-20 minutes of Pilates before we started dancing, I felt taller. Over time, I felt slimmer. I was hooked. I’ve been doing Pilates ever since, and I love it. I’ve taken classes and I’ve done several Pilates DVDs. Of all the activities I participate in (everything from running to basketball to kickboxing to Zumba), Pilates is one that I always come back to because it is really so effective and important. EXCERPT FROM THE BOOK Pull the part of your stomach area that is below your belly button upwards and inwards--as if you are pulling it away from your belt line.Keep your rib cage relaxed and breathe normally.You should be able to feel the muscle contracting in your lower abdomen. Another essential skill is being able to activate your pelvic floor. Your pelvic floor muscles are at the base of your abdomen. They control your bladder and bowel functions. They also stabilize not only the pelvis but also the lower back. If you have lower back pain, are pregnant, or experience incontinence, learning how to control these pelvic floor muscles can really help. How do you activate your pelvic floor?Start in neutral spine position.Contract the muscles you would use to urinate.Breathe as you normally would. Once you can handle activating your TA and your pelvic muscles separately, try activating them together. Ready for some advanced Pilates moves? Great! Here are six of the most common moves for experienced Pilates pupils. Because sometimes it’s easier to see the moves being done rather than reading about them, many of the links in this section are to videos. Advanced Pilates ExercisesThe Crab--The Crab requires complete control from your core, so it will give you a great ab workout. It builds on exercises like the “Roll Up” but is slightly more advanced.Start by sitting up straight. Bend your knees almost Indian style and cross your feet at the ankles.Bring your knees up to your shoulders and grab your feet with your hands.Drop your head and allow your spine to curve as your prepare to roll.Breathe in and roll back. Control the movement. Try not to let your limbs flail around.Once you roll to your shoulders, let go of your feet and switch your feet around. Grab your feet again as you prepare to roll up.Breathe out and roll forward. Inhale as your head touches the mat.Roll back to repeat the move.Double Leg Kick--This move works the back extensors and the hamstrings primarily, but it can be a total-body exercise as well.Start by lying face down with your head turned to one side and your feet together.
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.
Pilates exercises are safe and effective, working on improving the tone and alignment of the body by targeting the key postural muscles. They are suitable for all, from the first-time exerciser to someone with chronic back pain, and are used by top athletes, actors and performers. Body Control - the Pilates Way introduces this unique system through forty exercises with programmed combinations, fully illustrated with photographs and muscle or joint explanations.
Pilates Instructors: Are you prepared to work with clients who have scoliosis? Acquire the tools you need to create an effective lesson for your client's unique body. Analyzing Scoliosis will teach you how to: *Diagram your client's scoliosis*Use proper padding while exercising *Measure your client's spine using a scoliometer *Apply movement principles backed by medical research *Expand upon your existing Pilates knowledge by identifying muscle groups affected by scoliosis to determine the best course of action for your client Whether you've been working with scoliosis clients for years or have just met your first one, Analyzing Scoliosis will help you develop the skills you need to become a renowned, respected Pilates Instructor who knows how to masterfully handle scoliosis clients--improving their curves and keeping them out of pain...".groundbreaking, comprehensive...a required read for your entire staff." -Jennifer Gianni, Founder of FusionPilatesEDU.com..".delivers a foundation for understanding scoliosis that is especially helpful to the PMA-CPT who is interested in advancing their knowledge."-Amy Beversdorf, MFA, PMA-CPT..".easy-to-follow guidelines give hope, build confidence, and create results..." -Jeannine Corbell, Balanced Body Master Instructor..".perfect for those of us dealing with scoliosis clients on a daily basis."-Dede Brignardello, Level IV Pilates Instructor, Romana's Pilates
Basic instruction for the beginner in Pilates.