15 minute solution - Dorling Kindersley / Дорлинг Киндерслей - 15 minute home workout / 15 минут упражнения дома [2010, PDF, ENG]

contents
How to Use This Book 6
Safety Issues 8
EVERYDAY PILATES
What You Need to Start 12
Pilates from the Inside Out 14
Pilates Concepts 16
Pilates Top to Tail 18
Day by Day 20
From the Top Down 36
From the Bottom Up 50
Up, Up, and Away 66
ABS WORKOUT
Focus on the Belly 82
The Anatomy of Your Abs 84
Crunch Assessment 86
Deep Abs Assessment 88
Crunch 90
Beach Ball 108
Core Basics 124
Core Challenge 142
BETTER BACK WORKOUT
The Parts of the Back 160
Posture and the Back 162
Protecting the Back 164
Imagery and Cues 166
Developing the Back 168
Revitalizing the Back 184
Energizing the Back 198
Soothing the Back 214
TOTAL BODY WORKOUT
Working the Total Body 230
Your Training Program 232
Anatomy of an Exercise 234
Equipment and Clothing 236
Step-Touch Workout 238
Toning Ball Workout 256
Hop, Jig, and Jump Workout 272
Lunge Around the Clock Workout 290
GENTLE YOGA
Yoga for Everyone 308
Advice for Beginners 310
Practicing Safely 312
Clothing and Equipment 314
Rise and Shine 316
Strengthening 332
Energizing Early Evening 346
Winding Down 362
Index 376
Resources/About the Authors 382
Acknowledgments 384