The Ultimate Book of Pilates Mat Exercises

By Bob Hannum

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!

• Language: English
• Publisher: Bob Hannum
• Release date: Sep 3, 2018
• ISBN: 9780991011018

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 [e-mail].

Book preview

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 [e-mail].

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