This exercise builds on the principles of the Mat Work: Supine Spine Twist but incorporates a longer lever (the legs), intensifying the hip flexor work and the abdominal work, particularly that of the oblique abdominals.
This is an excellent exercise for teaching precise lateral flexion and correct alignment, thereby laying a foundation to later perform the same movement in more challenging positions on other pieces of apparatus.
You can read Human Kinetics e-books on desktop, laptop, and various mobile devices, as long as you have authorized the device or e-reader app to read e-books protected by Adobe’s digital rights management (DRM).
The most acclaimed, comprehensive guide on Pilates is now updated, expanded, and better than ever!
In this second edition, world-renowned Pilates expert Rael Isacowitz shows you the same repertoire that he has used to train multiple Olympians as well as an elite group of professional instructors who work with celebrities and athletes around the world.
Starting with the foundation for all the exercises, Pilates presents an in-depth treatment of mat work, including photos, imagery cues, and detailed instruction on breathing to help you perform the movements correctly. The mat work in this edition is organized according to a mat-specific version of the comprehensive BASI Block System used for the apparatus work. This arrangement enhances understanding of the expansive repertoire and provides the tools for creating personalized mat routines. A unique set of challenging exercise sequences is offered to facilitate performing the movements in one continuous, flowing motion.
After the mat work, where most books stop entirely, Pilates goes on to apply the same depth of instruction and photos to the full range of Pilates apparatus:
Step and ladder barrels
The complete repertoire includes a purposeful grouping of exercises into blocks that work all regions of the body and progress from the fundamental level through the intermediate and advanced levels to challenge you at all stages of Pilates development.
With more than 200 exercises and more than 50 variations, Pilates is the most comprehensive guide available on the method. As a contemporary approach to the work of Joseph Pilates, this is the one book you need in order to improve your balance, concentration, coordination, posture, muscle tone, core strength, and flexibility—in short, your well-being.
Chapter 1 Enhancing the Mind and Body
Chapter 2 Alignment, Posture, and Movement
Chapter 3 Powerful Pilates Practice
Chapter 4 Mat Work
Chapter 5 Universal Reformer
Chapter 6 Cadillac
Chapter 7 Wunda Chair
Chapter 8 Barrels
Chapter 9 Ped-a-Pul
Chapter 10 Arm Chair
Chapter 11 Magic Circle
Chapter 12 Sample Exercise Routines
About the Author
Rael Isacowitz is a world-renowned practitioner and teacher of
Pilates. With over three decades of Pilates practice and achievement, he
is a prominent lecturer and teacher at symposia, universities, colleges,
and studios around the globe. He received his bachelor of education
degree and teaching credentials from Israel's prestigious Wingate
Institute, where he subsequently joined the teaching faculty. He later
earned a master of arts degree in dance from the University of Surrey,
Rael’s early Pilates teachers included Alan Herdman and thereafter
several of the first-generation Pilates teachers (known as the Elders),
including Kathy Grant, Ron Fletcher, Romana Kryzanowska, Eve Gentry, and
Lolita San Miguel.
Rael has mastered all levels of the Pilates repertoire and is noted in
the industry for his unique athleticism; synthesis of body, mind, and
spirit; and passion for teaching. In 1989 he founded Body Arts and
Science International (BASI) Pilates, which has developed into one of
the foremost Pilates education organizations in the world. BASI Pilates
is currently taught in more than 100 locations spanning 30 countries.
Rael’s first edition of Pilates (Human Kinetics, 2006) and
his Pilates Anatomy (coauthored with Karen Clippinger, Human
Kinetics, 2011) have received worldwide acclaim and been translated into
multiple languages. He has published a series of movement analysis
workbooks on all the Pilates apparatus, produced DVDs, designed the
revolutionary Avalon System line of contemporary equipment, and created
the groundbreaking Pilates Interactive software. He is a regular
contributor to several industry publications. Creativity, passion, and
energy suffuse his work. Teaching Pilates is, for Rael, the ultimate
“The two Pilates books I refer to most often are Joseph Pilates’ Return
to Life Through Contrology and Rael Isacowitz’s Pilates.
They are must-have reference works for Pilates teachers, students, and
clients. I have known Rael for many years. In this book you will meet
Rael the man and teacher, multitalented and knowledgeable. He presents
his approach to Pilates with simplicity and love, and he inspires you to
do your best. Bravo, Rael!”
Lolita San Miguel, PMA, CPT-- First-Generation Pilates Teacher,
certified by Joseph Pilates and Carola Trier
“Pilates, Second Edition, brought to you by world-class
master Rael Isacowitz, provides all of the necessary tools and then some
for you to reap the wide-ranging benefits that the method has to offer.
Whether you’re new to Pilates or a seasoned practitioner, you will read
this book—cover to cover—over and over again.”
"Rael Isacowitz is one of the great Pilates masters of our time. I
recommend this book to anyone looking for detailed insight into Pilates
theory and practice. It is an extraordinary resource for all dedicated
“Rael draws from his vast experience to provide a clear,
comprehensive, creative, and inspiring presentation of Pilates
repertoire for the mat and apparatus. This new edition enriches an
already invaluable Pilates resource by adding variations that promote
accessibility for the Pilates novice and expand the degree of challenge
for the experienced Pilates enthusiast or teacher.”
Karen Clippinger, MSPE-- Professor, California State University
at Long Beach; Faculty member, BASI Pilates