Introduction: author's introduction; what is Pilates?; why Pilates?; setting your goals; preventing pain and injuries. The principles: concentration; breathing; centring and stability; control and flowing movement; precision and isolation; posture and neutral spine. The movements: the programme - warm-ups; standing spine twist; spine swing; balance; push-up; swimming on the knees; plank, prone; side bend; rolling; swan dive; roll-up; leg pull supine, teaser; the hundred; shoulder bridge; one-leg circles; scissors; one-leg stretch; double-leg stretch; seated spine twist; the can-can; hip twist; side kick; side scissors; side lifts; hip rolls, knee circles; the seal, the crab; runner stretch; plain stretch side; up a tree; rocker; ordinary chest stretch; chest stretch ball; extra stretch balance; extra stretch with dynaband, head stretch, quad stretch; stretch against a wall; foot stretch. The movements - progressions: roll up, spine twist, rolling; standing spine twist, push-up, leg pull prone; rolling, teaser, jack knife; side bend, side kick, scissors; side kick, one-leg circle. Programmes and tips.
Michael King has been an exercise professional for the past 20 years. He was first introduced to Pilates as a professional dancer. When an injury cut short his dancing career, Michael turned to Pilates, studying with second-generation teacher Alan Herdman and subsequently qualifying as a Pilates teacher. He first taught at London's Pineapple Dance Studios. Following a move to the USA, Michael worked with the Houston Dance Company, and then as an instructor at Voight Fitness in Los Angeles. Upon his return to England, Michael ran the Mind-Body Studio at Holmes Place health club in central London. He has now founded the Pilates Institute in London where, among his many courses, he trains teachers to run classes for Pilates during pregnancy. Michael is the author of Pure Pilates, and Pilates for Pregnancy also published by Mitchell Beazley.