Pilates at Home
A 4-Week Plan for Strength and Posture
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Ce que tu reçois
- A complete 4-week plan with every session written out
- 18 mat exercises, each with easier and harder versions
- A 5-minute warm-up and 4-minute cool-down to use every time
- Clear lessons on breathing, neutral spine and core engagement
- Everyday posture habits for desk, phone and lifting
- A common-mistakes table and progress tracker
- A simple formula for building your own sessions afterwards
Get stronger, stand taller and feel steadier in your body with a complete Pilates plan you can follow on your living room floor. No machines, no gym and no experience needed: just a mat and 20 to 30 minutes, four times a week.
This book teaches you the foundations properly first: ribcage breathing, neutral spine, and how to engage your core without straining your neck or back. Then you get a library of 18 clearly explained mat exercises, each with an easier and a harder version, so the plan fits you whether you are a complete beginner or coming back after a break.
The heart of the book is a four-week, session-by-session plan with a ready-made warm-up and cool-down, progress tracking tables, and a 10-minute posture routine for busy days. You will also find practical habits for desk work, phone use and lifting, a common-mistakes guide, and honest answers to the questions women ask most.
Sommaire
- Welcome to Your Mat
- The Foundations: Breath, Alignment and Your Centre
- Warm-Up and Cool-Down
- Exercise Library, Part 1: On Your Back
- Exercise Library, Part 2: Sides, Front and Back
- The 4-Week Plan
- Posture in Everyday Life
- Common Mistakes and How to Fix Them
- Keep Going: Your Next Steps
Lire un extrait
Your "centre" or "powerhouse" means the muscles that wrap around your trunk: the deep abdominals, the pelvic floor, the back muscles and the diaphragm. You are not trying to suck your stomach in as hard as possible. Aim for about a third of your maximum effort. A cue that works: as you exhale, imagine gently zipping up a snug pair of trousers from your pubic bone to your belly button, and lightly lifting your pelvic floor as if stopping the flow of wind. Keep breathing while you hold this gentle support. Let your shoulder blades slide softly down your back and widen across it. Imagine your collarbones are smiling. When you lift your head off the mat in exercises like the chest lift, keep your chin a fist's distance from your chest and look toward your thighs, not the ceiling. If your neck tires, rest your head on the mat or support it with your hands. Rest is part of training. Move at a pace where you could stop at any moment. If you are swinging, bouncing or using momentum, slow down or choose the easier version. Fewer, better repetitions always win.
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