Pilates: Resources, Books, and Videos.
by J. Zimmerman.

First this Word of Caution (and see also "Power Pilates" by Dianne Daniels):

Pick from these great topics:

Pilates DVDs

Pilates Complete for Everyone
STOTT Pilates: Pilates-infused Yoga
Yogilates created by Jonathan Urla

Pilates Complete for Everyone

Basic

Four workout programs:
varied sequences of exercises
and gently increasing challenge.
Opening
The One Hundred:
Roll up:
Single-leg circles:
Balance (preparation for
Roll-up-like-a-ball):
Single-leg stretch:
Double-leg stretch:
Spine stretch forward:

Beginning

Three workout programs:
with combinations of exercises
and gently increasing challenge.
The One Hundred:
Roll up:
Single-leg circles:
Rolling-like-a-ball:
Single-leg stretch:
Double-leg stretch:
Open-leg rocker balance:
Corkscrew:
Saw:

Intermediate

Nine workout programs:
with combinations of exercises

Intermediate/Advanced

Nine workout programs:
with combinations of challenging exercises

Challenging

Nine workout programs: combinations of very challenging exercises; avoid unless very experienced.
Cautions:
Hip circles:
Overhead Corkscrew:
Rollover:
Scissors:
Swan dive:
Teaser 3:

Yogilates created by Jonathan Urla

A fusion of the "powerful centering techniques of Pilates with the breath and flexibility training of hatha yoga for a complete and balanced mind/body workout".

Beginner's Work-out (2002) in three parts:

  1. Slow full stretches similar to those advised below on stretches in preparation for Pilates.
  2. Second section devotes a greater portion of the time to Yoga asana.
    1. Soles of feet together, press knees open.
    2. Round spine over legs, exhaling.
    3. Table position leaning back with arms and lower legs vertical.
    4. Seated straight-back stretch lean forward, alternating with rounded spine lean-forward.
    5. Spiral body, back of hand to outside opposite leg.
    6. Hands on shoulders and breathe in; breathe out and twist, pulsing.
    7. Lie on tummy, arms under head. Lift up one leg then the other.
    8. Lie on tummy, arms by sides. Inhale and lift upper body and legs.
    9. Child pose.
    10. Cat pose.
    11. Down dog.
    12. Lunge.
    13. Rag doll, with feet hip-distance apart.
    14. Mountain pose.
  3. Third section devotes even more time to Yoga asana.
    1. Small knee bends.
    2. Stand on toes, balancing.
    3. Tree pose.
    4. Sun salutation.
    5. Mountain pose.
    6. Side bows.
    7. Chair pose.
    8. Lunge into Warrior I.
    9. Long lunge into Warrior II.
    10. Triangle.
    11. Stretch over legs, spiral towards upper leg.
    12. Lie in a long stretch.
    13. Corpse pose.

Intermediate Work-out

Vinyasa Core: Advanced

STOTT Pilates: Pilates-infused Yoga

Simple Stretches with P.J. O'Clair (2003):

  1. 111 minutes of content.
  2. Instructor talks continuously so one can do the exercises (as in a typical Pilates mat class) simply by listening.
  3. Two students follow her instructions.
  4. A relief to use the music-only option on the CD and just follow along without the full commentary.
  5. Said to be level 2 (of 5) in difficulty.
  6. Bonus workouts: samples at the next level of difficulty.
  7. Uses a few Yoga poses including: Cat pose; Down dog; Mountain pose; Tree pose;
  8. Uses many variations of Yoga poses.

Pilates Specifics

These are some of the more basic Pilates mat exercises.

For specifics, be sure to see the Pilates DVDs listed above or check:

Before exercising, (1) wait at least an hour or two since your last meal; and (2) do some loosening-up stretches, lying on your back with knees bent, with your spine in neutral. Such stretches include:

  1. Breathing with neutral spine.

  2. Shoulder shrugs.

  3. Shoulder slaps. Reach your straight arms upward, lifting your shoulder blades off the lap, then letting them slap on your mat.

  4. Arm reaches/arm circles. Reach your straight arms upward, back beside your ears, outward, down by your sides, then upward again.

  5. Coccyx Curls.

  6. Tiny steps. Exhaling, pull your navel to your spine and lift your right knee to your chest.
    Inhale, holding the position.
    Exhaling, pull your navel toward your spine and bring your right bent leg back to the mat.
    Repeat with alternate legs.

  7. Upper abnominal curls.

  8. Hip-Up.

  9. C Curve Roll Down Prep.
    (1) Inhale, holding outsides of thighs near knees, sit tall.
    (2) Exhale, pulling navel to spine and hollowing lower belly to make a C curve of your lower back. Begin rolling down your spine, so your lower back presses the mat.
    (3) Inhale.
    (4) Exhale and press your back into the mat while keeping the C curve and returning to sitting on your tailbone, but now your head is at your knees.
    (5) Inhale and stack your spine vertically.
    (6) Exhale while sitting tall.

  10. Modified Rolling like a Ball. In these preliminaries, wrap the hands around the outside of the thighs (instead of holding the shins). This exercise combines Hip-Up and Balance Point (Teaser Prep)

Different programs suggest ten or a dozen basic Pilates mat exercises, doing between 4 and 9 repetitions. Unless otherwise specified, begin by lying on your back with knees bent, with your spine in neutral. Usually the exercises include many of the following:

  1. Balance Point (Teaser Prep).
    Basically a Coccyx Curl with your feet off the floor.

  2. Bridge.
    Breathe in deeply, pulling your navel toward your spine, squeeze your lower butt muscles, flatten your lower back on the mat. Lift up your tailbone so that you form a straight line from shoulders to knees; this is the Bridge position.

  3. Coccyx Curls.
    Breathe in deeply, pulling your navel toward your spine, squeeze your lower butt muscles, flatten your lower back on the mat. Roll up your tailbone slowly so that after 5 seconds you form a straight line from shoulders to knees; this is the Bridge position.

  4. Double-leg stretch.

  5. Hip-Up.
    Put arms above your head (by ears) is you have enough abdominal strength to handle this. Lie on your back with legs bent up in the air, and feet crossed.
    Inhale and rock back, pulling your navel toward your spine as you lift your hips off the mat, so that your knees are above your eyes.
    Exhale, pulling in belly and lowering your hips.

  6. The One Hundred.

  7. Rising Swan.

  8. Roll Down, which the book calls a beginning version of the Roll Up.

  9. Rolling like a Ball.

  10. Roll Up.

  11. Saw.

  12. Seal.

  13. Side Kicks.

  14. Single-leg Circle.

  15. Single-leg stretch.

  16. Spine Stretch.

  17. Upper Abdominal Curls.
    Pull your navel in toward your spine. Lift head. Roll up (as if squeezing a small orange beneath your chin), till your shoulder blades are just off the mat.

Avoiding injury