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The most authoritative, step-by-step guide to Pilates available on the market. Popular for decades with dancers, athletes, and celebrities, Pilates is the perfect equipment-free workout for a stronger, leaner, fitter body. With great emphasis on precision and awareness, not only is Pilates great for the body, but for the mind as well. Using step-by-step mat-work exercises and a wide range of programs, from beginner to advanced, Pilates: Body in Motion is the only practical guide that shows you all of the proper steps to follow and how to avoid common mistakes in your conditioning. Published authority on fitness and wellness and a pioneer of the Pilates method, Alycea Ungaro brought some of the very first mat Pilates classes to New York City. Both the method and Alycea built a devoted following as people flocked to her classes. Alyceas clientele includes some of todays most high profile celebrities ranging from Madonna, Uma Thurman, Kyra Sedgewick, Christy Turlington, Claire Danes, Sarah Michelle Gellar and Molly Sims, among others. Alycea has expanded her popular Pilates classes into a fitness media empire. Her first multi-media project was the innovative Portable Pilatesâ„, an easy-to-use at-home mat workout. Best selling titles followed including; Pilates: Body in Motion, published in 2002, The Pilates Promise published in 2004, and The Pilates Practice Companion. Now, for the first time since its release, Pilates: Body In Motion is available in eBook edition sold exclusively though Amazon. In addition to serving on the advisory board of Fitness Magazine and as About.coms resident Pilates expert, Alycea travels widely as a guest teacher hosting retreats at world-famous locations such as Amangani in Jackson Hole, Wyoming. Together with long-time client Christy Turlington, Alycea collaborated on a œPilates Booty shoe for Puma. The booty was aptly named œThe Alycea. Alycea is also the creator of SpringTone®, the ideal resistance training class utilizing various weighted springs to strengthen and sculpt, launching nationwide. Alycea was early to the digital game by partnering with Mobile Mind, Inc. to launch a cell phone version of Portable Pilatesâ„. This go-anywhere mini-workout, was designed to broaden Pilates accessibility. 15 Minute Everyday Pilates has also been converted into a series of Vooks (video books) that are available for iPhones and iPads as well as the Amazon Kindle and the Android platform. The New York Times has hailed these Pilates Apps as the best on the market. She also created the œ15 Minute Everyday Pilates DVD and the patented Real Alignment Mat for the home exerciser. In addition to her Pilates expertise, Alycea is a licensed physical therapist having graduated from New York Universitys prestigious program. She is also a certified Perinatal specialist making her uniquely qualified to work with all levels of disability and with clients during any phase of their pregnancy. When she is not traveling, Alycea spends her days working with students and teachers and growing the Pilates industry. Cover Page......Page 3 Copyright Page......Page 4 CONTENTS......Page 5 INTRODUCTION......Page 8 Defining Pilates......Page 9 The Language of Pilates......Page 17 Beginning Pilates......Page 30 Preparation Exercise and......Page 32 Self-Evaluation......Page 36 INTRODUCTORY PROGRAM......Page 37 The Hundred......Page 38 Roll Down......Page 41 Single Leg Circles......Page 44 Rolling Like a Ball......Page 48 Single Leg Stretch......Page 51 Double Leg Stretch......Page 54 Spine Stretch Forward......Page 57 BEGINNER'S PROGRAM......Page 60 The Hundred......Page 61 Roll Up......Page 65 Single Leg Circles......Page 68 Rolling Like a Ball......Page 72 Single Leg Stretch......Page 75 Double Leg Stretch......Page 78 Spine Stretch Forward......Page 81 The Wall Sequence......Page 84 INTERMEDIATE PROGRAM......Page 97 Exercise Sequence......Page 98 Single Straight Leg Stretch......Page 102 Double Straight Leg Stretch......Page 105 Criss-Cross......Page 108 Open Leg Rocker: Preparation......Page 111 Open Leg Rocker......Page 114 Corkscrew......Page 118 Saw......Page 122 Neck Roll......Page 125 Single Leg Kick......Page 128 Double Leg Kick......Page 131 Neck Pull......Page 134 Side Kicks: Preparation......Page 139 Side Kicks: Front......Page 142 Side Kicks: Up/Down......Page 145 Side Kicks: Circles......Page 148 Teaser: Preparation......Page 151 Teaser: 1......Page 154 Seal......Page 157 ADVANCED PROGRAM......Page 160 Exercise Sequence......Page 161 Roll Over......Page 168 Swan Dive......Page 173 Scissors......Page 176 Bicycle......Page 180 Shoulder Bridge......Page 183 Spine Twist......Page 186 Jack Knife......Page 189 Side Kicks: Double Leg Lift......Page 192 Side Kicks: Single Leg Lift......Page 194 Side Kicks: Bicycle......Page 196 Transition: Heel Beats......Page 199 Teaser: 2......Page 202 Teaser: 3......Page 205 Can-Can......Page 208 Hip Circles......Page 212 Swimming......Page 216 Leg Pull Down......Page 219 Leg Pull Up......Page 222 Kneeling Side Kicks......Page 225 Mermaid......Page 228 Boomerang......Page 232 Push Ups......Page 238 Magic Circle Sequence......Page 241 Useful Resources......Page 256 Acknowledgments......Page 259 Pilates: Body in Motion is a pioneering, step-by-step book for mat-based Pilates. A global best-seller famed for its clear instruction and innovative design, Pilates: Body in Motion clearly explains every exercise sequence with at-a-glance overviews, detailed step-by-step photographs, and a checklist of dos and don'ts. Author Alycea Ungaro pioneered mat-based Pilates and lends her expert advice to help you avoid injury and maximize Pilates' fitness and health benefits. Four program sequences allow you to move from beginner to intermediate to advanced and cover fifty mat-based exercises, from The Hundred to The Wall Sequence, the Open Leg Rocker and Corkscrew to the Swan Dive, Shoulder Bridge, Magic Circle Sequence, and many more. Streamline your body and focus your mind with 50 classic mat Pilates exercises to do at home with Pilates: Body in Motion . Author Bio: Alycea Ungaro is a pioneer of the Pilates method, and the author of bestselling titles including Pilates: Body in Motion, 1st edition , The Pilates Promise , and The Pilates Practice Companion . In addition to serving on the advisory board of Fitness Magazine , Ungaro also travels widely as a guest teacher hosting retreats at world-famous location such as Amangani in Jackson Hole, Wyoming. She has trained celebrities including Madonna, Uma Thurman, Kyra Sedgewick, Claire Danes, and Molly Sims. The most authoritative, step-by-step guide to Pilates available on the market. Popular for decades with dancers, athletes, and celebrities, the Pilates Method is the perfect equipment-free workout for a stronger, leaner, fitter body. With great emphasis on precision and awareness, not only is Pilates great for the body, but for the mind as well. Using step-by-step mat-work exercises and a wide range of programs, from beginner to advanced, Pilate's Mind and Body is the only practical guide that shows you all of the proper steps to follow and how to avoid common mistakes in your conditioning. Pilates is a unique exercise system that gives rapid, yet lasting results; a sculpted body with increased back strength and improved posture. This work aims to show you how to achieve these remarkable results at home.