Table Of Content000011--001111__FFMM..iinndddd 22 55//1100//2211 22::5522 PPMM
P s
e
i l a t
for
Everyone
50 Poses for Every Type of Body
t u
MICKI HAVARD
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Publisher Mike Sanders
Editor Christopher Stolle
Designer Lindsay Dobbs
Art Director William Thomas
Photographer Kelley Jordan Schuyler
Proofreaders Amy J. Schneider & Chrissy Guthrie
Indexer Celia McCoy
First American Edition, 2021
Published in the United States by DK Publishing
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Copyright © 2021 Dorling Kindersley Limited
DK, a Division of Penguin Random House LLC
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001-322097-JUL2021
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Contents
Foreword ..........................................................................6 Leg Pull-Ups ...............................................................134
Introduction to this book ...............................................8 Kneeling Side Kicks ..................................................138
Author Feature: Micki Havard ........................................10 Model Feature: Jerry Denys ........................................142
Side Bends ..................................................................144
CHAPTER 1: PILATES FACTS
Hip Circles ...................................................................148
What Is Pilates? ............................................................14
Single-Leg Stretches ................................................152
What Are the Benefits? ................................................16
Single Straight-Leg Stretches ................................156
Who Should Do Pilates? / Meet the Models ............17
Double-Leg Stretches ...............................................160
What You Need to Practice Pilates ............................18
Cat-Cow .......................................................................164
CHAPTER 2: UPPER BODY Model Feature: Jerome Pascua ..................................168
The Hundred ..................................................................22
CHAPTER 5: STANDING PILATES
Roll-Ups ..........................................................................26
One-Leg Circles.............................................................30 Standing Hundred .....................................................172
Rolling Like a Ball .........................................................34 Standing Swimming ..................................................176
Forearm Kicks ...............................................................38 Standing Boxing .........................................................180
Model Feature: Jillian Peterson ...................................42 Standing Arm Circles ................................................184
Push-Ups ........................................................................44 Standing Biceps Curls ..............................................188
Criss-Cross ....................................................................48
Standing Oblique Crunches .....................................192
Scissors ..........................................................................52
Standing Triceps Extensions ...................................196
Bicycle .............................................................................56
Model Feature: Andrew Blum .....................................200
Forward Spine Stretches ............................................60
Spinal Rotations ............................................................64 CHAPTER 6: CHAIR PILATES
CHAPTER 3: LOWER BODY Seated Biceps Curls ..................................................204
Shoulder Bridge ............................................................70 Seated Push-Ups .......................................................208
Clam ................................................................................74 Seated Swimming .....................................................212
Inner Thigh Lifts ...........................................................78 Seated Hundred .........................................................216
Side Kicks .......................................................................82 Seated Criss-Cross ...................................................220
Single-Leg Kicks ...........................................................86 Seated Teaser ............................................................224
Model Feature: Andrew Peterson ................................90 Seated Leg Lifts .........................................................228
Heel Beats ......................................................................92 Seated Spine Twists ..................................................232
Leg Circles .....................................................................96
Seated Figure Four Stretches .................................236
Double Straight-Leg Stretches ...............................100
Model Feature: Susan Holewinski .............................240
Hip Flexor Lunges .....................................................104
Forearm V-Lifts ..........................................................108 CHAPTER 7: SEQUENCES
Hamstring Lunge Stretches ....................................112
Office Workout / Strength & Stretch ......................244
CHAPTER 4: TOTAL BODY Core & More / Legs, Legs, Legs ..............................246
Teaser Prep ................................................................118 Total Body ...................................................................248
Teaser ..........................................................................122
Swimming ...................................................................126 Index .............................................................................250
Four-Point Balance ....................................................130 About the Author / Acknowledgments ..................256
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6
FOREWORD
I’m a classically trained Pilates expert and I’ve dedicated my life to sharing
the authenticity of Joseph Pilates’s method, originally called Contrology.
Joseph’s vision for his method was for it to be known across the world
because he knew it was beneficial for every body.
This book and Micki Harvard are helping carry on the essence of Joseph’s
dream—and that makes me happier than words can express. Micki excels
at giving modifications and adaptations of the classical work so it’s
accessible to all bodies while maintaining the principles of the original
Pilates method. Micki knows how to help you on your fitness journey
without the need of expensive apparatuses.
No matter your age, gender, ability, education, economic status—every
body is designed to move. This means every body is a Pilates body. My
wish is that you use Micki’s guidance in this book to make your body
Pilates strong.
CARRIE RUSSO
Pilates instructor
@russopilates
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Photo by Shawn Driscoll
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Yes, You Can Do Pilates!
When I started practicing Pilates more than 20 years ago, I was getting in shape for my impending
wedding. My goal was to maintain my figure to make sure I’d fit in my wedding dress. I had no idea
Pilates would prove to provide so much more. My practice started in my parents’ basement with VCR
tapes and cable fitness programs. When I branched out of my home practice and went in search of
a Pilates studio, I found they were quite homogenous. I didn’t find that the classes included a variety
of fitness levels, shapes, races, or even ages. There seemed to be an almost “Stepford”-like quality to
the instructors and the practitioners. Everyone was twenty-something and slender, and they looked like
dancers or models. And even though I fit in physically, something didn’t feel right about the environment.
I popped around from studio to studio until I settled in with a small studio owned by an older woman
who didn’t look like a Pilates magazine cover model. She was fit, a former dancer, and very passionate
about inclusivity in her classes. After taking Pilates for just over a year, she suggested I become certified.
I knew that when I became an instructor, I wanted to be inclusive and to share Pilates with a wide range
of students. I taught in private studios for a few years and then got a job with my local Y to fit with my
at-home-mom schedule. That’s where I had the opportunity to teach a wide range of fitness levels,
shapes, ages, and sizes. I felt at home and connected with my students.
My mission now—as it was then—is to bring Pilates to as many people as possible because I believe
Pilates is truly for everybody. I hope this book helps you find your place in Pilates.
MICKI HAVARD
@mickiphit
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