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    The Ultimate Book of Pilates Mat Exercises
    The Ultimate Book of Pilates Mat Exercises
    The Ultimate Book of Pilates Mat Exercises
    Ebook190 pages1 hour

    The Ultimate Book of Pilates Mat Exercises

    By Bob Hannum

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    About this ebook

    The most comprehensive guide available today for the original Pilates mat program plus variations totaling over 50 exercises by one of today's most experienced Pilates instructors who was taught by the Pilates Elder, Mary Bowen.

    No need for equipment or a gym - join the latest fitness trend using your own body for resistance. Used by elite athletes and physical therapists, the Pilates method is nearly 100 years old and is now the most popular exercise method worldwide.

    This is the complete mat program in video, photo, and text, featuring simple step-by-step lessons in an athletic style that is safe and accessible for all ages and fitness levels. Plus, unlimited online support by the instructor - your own personal online trainer!

    In this book with text, photos and videos you'll learn:
    -more benefits than any other exercise method
    -exercise without equipment or a gym
    -all the essential exercises that the body needs – stretching, strength training, and cardiovascular conditioning – in one quick 30-minute workout.
    -the instructor's breakthrough teaching method which for the first time makes Pilates quick, easy, and inexpensive to learn
    -relief from most joint and back pain
    -beginner, intermediate, and advanced levels plus a bonus Cardio Pilates workout video
    -fun lessons safe for any age and fitness level from beginner to elite athlete
    -an intense and complete 30-minute exercise program
    -the best at home exercise
    -bonus 'Guide' for quick reference during workouts
    -history of Pilates with new facts recently revealed by a 'Pilates Elder'
    -all the amazing benefits and principles
    -the differences and similarities between Pilates and yoga
    -a special breathing method to increase your oxygen intake
    -tips for exercise success
    -all about the three different kinds of exercise the body needs
    -all about target heart rate and the easiest way to finding it
    -all about the instructor's unique teaching method
    -best sources for thick exercise mats
    -and much more...

    Let's get started right now!

    LanguageEnglish
    PublisherBob Hannum
    Release dateSep 3, 2018
    ISBN9780991011018
    The Ultimate Book of Pilates Mat Exercises
    Author

    Bob Hannum

    Bob and his wife live in Northeast Harbor, ME. They make a fresh juice or smoothie each day with special recipes to keep Bonnie's breast cancer in remission. Bob would love to hear from you - please email him your questions or comments anytime at Bob@JuicingSecrets.com.

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      Book preview

      The Ultimate Book of Pilates Mat Exercises - Bob Hannum

      The Ultimate Book

      of Pilates

      Mat Exercises

      Video, Photo & Text Instruction

      For Over 50 Exercises with a Breakthrough Method that

      Makes Pilates Easy, Quick & Inexpensive to Learn! Exercise

      Anywhere & Anytime Without Equipment or a Gym

      Robert Hannum

      Advanced Certified Pilates Mat

      Instructor for Over 40 Years

      Copyright 2013 by Robert Hannum

      Second Edition 2018 by Robert Hannum

      Published by PilatesLessons.org

      7 Vine St

      Montpelier, VT 05602

      802-236-9163

      Distributed by Smashwords

      ISBN: 978-0-9910110-1-8

      This ebook is licensed for your personal enjoyment only and may not be re-sold

      or given away to other people. If you would like to share this book with another person,

      please purchase an additional copy for each recipient. If you are reading this book and did

      not purchase it, or it was not purchased for your use only, then please return to your

      favorite ebook retailer and purchase your own copy. Thank you for respecting the hard

      work of this author.

      What Readers Say

      After the first 15 minutes I felt like a totally new person.

      – Trevor S. MA

      Bob’s lessons have always been the gold standard for me and nothing I have tried has ever come close to comparing!

      – Jane M. VT

      I tried Pilates twice before and the instruction was too complicated and overwhelming. Bob’s instruction is easy to follow and makes Pilates simple to learn.

      – Paula B. MA

      I have taken Pilates instruction from many teachers…If you like good classical Pilates, this is the best.

      – Kate P. MA

      I recently saw Bob's Pilates videos online and became one of his students. My health and conditioning improved so much…

      – Ron W. CA

      Bob teaching is fun and easy to understand. His routine makes so much sense (compared to the Pilates class I tried years ago) because of the way he's organized the exercises. I could see and feel the difference in my flexibility and strength after a few classes -even with an old shoulder injury that made yoga difficult. It has helped to keep my shoulder limber without aggravating it… It has helped with tightness and lack of flexibility in all joints too. I can see that my posture is visibly better so I stand much taller and move more confidently these days. I am still using Bob's ebook. I highly recommend it.

      – Barbara W. MA

      Please remember to leave a review of my book at your favorite retailer.

      Dedication

      This book has been many years in the making and a dream come true! I owe it all to my teacher and ‘Pilates Elder’ Mary Bowen who first introduced me to Pilates over 40 years ago and continues to be a wonderful inspiration.

      Disclaimer

      Although I have taken great care to present safe instruction, it is recommended that you consult your doctor before embarking on any exercise program especially if you have never exercised before or have any medical issues.

      Table of Contents

      What Readers Say

      Dedication

      Disclaimer

      Introduction

      Chapter 1: Pilates Essentials

      6 Tips

      Amazing Benefits

      Unique Principles

      Joint Pain

      Back Pain

      Breathing

      Chapter 2: Beginner Lessons

      Lesson 1: The 100

      Lesson 2: Leg Circles

      Lesson 3: Pilates Sit Up

      Lesson 4: Rolling and the Seal

      Lesson 5: 2 Great Ab Exercises

      Lesson 6: Crisscross

      Lesson 7: Side Stretches

      Lesson 8: Saw

      Lesson 9: Swimming

      Lesson 10: Teaser

      Lesson 11: Cat

      Chapter 3: Intermediate Lessons

      Chapter 4: Advanced Lessons

      Chapter 5: Bonuses

      Chapter 6: What Every Pilates Student and Teacher Needs to Know

      Three Essential Exercises that Every Body Needs

      The Importance of Strength Training

      The Importance of Stretching

      The Importance of Cardio

      What Is Target Heart Rate and How to Find It

      Joseph Pilates: The Einstein of Fitness

      Why Is a Thick Mat Important and Where to Get One

      Pilates Vs Yoga

      A Special Note to Teachers - Calling for a New Pilates

      My Story

      Other Books and Resources by the Author

      Contact Me

      Introduction

      This book contains text, high quality images, and HD streaming video instruction. If you wish to copy or ‘burn’ my videos to a DVD that is easy to do by going to Google and searching for free online streaming video recorder. This is a free software that enables you to burn videos to a disc. I ask only that you honor my copyright and not make copies for others. Thank you and enjoy!

      What’s So Different About This Book

      I’ve been practicing and teaching Pilates for over 40 years. This book is everything I’ve learned, many years in the making, and a dream come true!

      Something else is at play here besides joy and accomplishment, and it’s important. Three things distinguish this work from the hundreds of Pilates books and DVD’s now available.

      First, this book contains three instructional tools: photos, text, and streaming HD video to satisfy the greatest variety of learning styles. The videos are all that most readers will need, but I’ve added photos and text for additional clarification.

      Second, I am available to you 24/7 to answer any and all questions – your online personal trainer. I want to be sure you get results. I want you to succeed. I want you to fully experience this unique and effective exercise method. Contact me anytime at rwhannum@gmail.com.

      The third reason that this book stands out is the most important of all. Pilates is known for being difficult, time-consuming, and expensive to learn. I’ve written this book to change all that.

      You see, Pilates is such a rich and brilliant method that it calls forth in every teacher a deep exploration of the body, mind and spirit like no other exercise except certain eastern martial arts. But a teacher’s journey is not yet over once the depths have been plumbed. There is one more step, and few teachers take it. The final step is to find a way to translate deep experiences into simple-to-understand language! I’ve spent years with this final step. For further discussion about why Pilates has become so complex see my article ‘A Note to Teachers - and Teachers-to-Be - Calling for a New Pilates’ in the last Chapter.

      Pilates is the most popular fitness program worldwide. I hope this book begins a new trend toward an easier and even more accessible Pilates.

      How to Use This Book

      Each exercise is described using text instruction, video, photos and links to additional information.

      This is a complete and comprehensive resource for Pilates mat exercise. Though I do not instruct Pilates with machines, that is no judgement on the marvelous Pilates machines. I refer the mat exercises simply because you can do them anywhere, anytime and without equipment or a gym.

      What to Expect

      This book is all you need to learn the complete Pilates mat program. It is designed to make it possible for you to do Pilates on your own quickly and easily. Once learned, use my bonuses in Chapter 5 to workout with me.

      Pilates generally takes 20-30 lessons before a student can do it on their own. I cut this time in half. Nonetheless Pilates, as with anything of true value, requires a commitment. I guarantee that if you make this effort you will be richly rewarded with the most beneficial and convenient exercise method – exercise you can do anywhere and anytime without equipment or a gym, a unique workout that will endlessly reward you for the rest of your life!

      Chapter 1: Pilates Essentials

      6 Tips for Success

      1. Keep It Simple

      To quote the founder of one of the best Pilates teacher training courses, Joan Breibart, Pilates is not brain surgery! Don’t worry or even think about breathing patterns, body alignment, fluid motion, precision, and so many other depths of Pilates. These will come easily and naturally once you’ve learned the form. In the beginning, just concentrate on the form of each exercise. Trust me! Everything else will fall into place. If you are ready for

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