1st period members, please close your ribs while exhaling deeply.
Pilates Movement: Hundred
First muscle: diaphragm
Second muscle: intercostal muscles

Second period member, pull your chin down toward your chest and look at your belly button.
Pilates Move: Single Leg Stretch
Third muscle: rectus abdominis
Fourth muscle: external oblique
Fifth muscle: internal oblique
Sixth muscle: transverse abdominis

Third period member, try to make it seem like your legs are coming by themselves.
Pilates Move: Scissors
Seventh muscle: psoas major

4th period member, this is not an arm exercise.
Pilates Move: Open Leg Rocker
Eighth muscle: Rectus femoris
Ninth muscle: vastus lateralis
Tenth Muscle: Vastus Medialis
Eleventh Muscle: Vastus Intermedius

5th period member, pull down your shoulders
Pilates Movement: Spine Stretch Forward
Twelfth Muscle: Trapezius
Thirteenth Muscle: Latissimus Dorsi

In the 6th period, members will stretch their arms out to the sides.
Pilates Movement: Saw
Fourteenth Muscle: Deltoid

7th period, I'll pop the mini ball with my thigh.
Pilates Movement: Shoulder Bridge
Fifteenth Muscle: Adductor Longus
Sixteenth Muscle: Adductor Brevis
Seventeenth Muscle: Adductor Magna

8th period member, push Jeong Su-ri up to the ceiling
Pilates Movement: Swan
Eighteenth Muscle: Multifidus
Nineteenth Muscle: Erector Spinae

9th period members, lift your knees and kick my butt.
Pilates Move: Double Leg Kick
Twentieth Muscle: Biceps Femoris
Twenty-first muscle: Semitendinosus
Twenty-second muscle: Semimembranosus

10th period member, I will try to separate the pelvis and legs.
Pilates Movement: Side Kick Series Up and Down
Twenty-third muscle: gluteus maximus
Twenty-fourth muscle: Gluteus medius
Twenty-fifth muscle: gluteus minimus

11th period members, knees and insteps facing the ceiling
Pilates Movement: Side Kick Series Circle
Twenty-sixth Muscle: Piriformis
Twenty-seventh muscle: Hip external rotator group

12th period member, please fill in the space between your shoulder blades
Pilates Movement: Leg Pull Front
Twenty-eighth muscle: Serratus anterior
Twenty-ninth muscle: pectoralis major
Thirty Muscle: Pectoralis Minor

13th period member, stretch your torso like a stick and turn it sideways.
Pilates Move: Mermaid Stretch
Thirty-first muscle: Quadratus lumborum

13 Pilates moves you can easily do at home
Pilates classes that specifically target and train 31 key muscles in the body.

“Isn’t Pilates something that requires expensive equipment?”
Pilates is often perceived as an exercise that requires equipment and therefore cannot be done at home.
So, the book introduces 13 Pilates movements that can be easily followed at home with just a mat, and specifically introduces 31 muscles that are used when performing the movements.
The most important thing in Pilates is knowing exactly which muscles you are working in each movement.
Rather than focusing solely on Pilates movements and their effects, we've included detailed information on each muscle group used in each Pilates movement.
Even if you do one movement, the way to improve your body is to do it with the correct posture and use the right muscles.
The Pilates movements you're doing right now are undoubtedly sore, but have you ever wondered which muscles you're actually working? This book is packed with information, so why not familiarize yourself with it before heading to a Pilates studio?

The world's easiest introduction to difficult Pilates anatomy terms
A book for beginner Pilates instructors and Pilates instructors

More than a hundred years have passed since Joseph Pilates created Pilates.
With easy access to anatomy information online, modern Pilates instructors frequently use the names of bones and muscles during class.
Even Joseph Pilates would probably be speechless if he saw a modern anatomy book filled with such advanced medical information.
But even if you know the difficult terms, not many people would be able to confidently answer someone who asks, “Where is that?”
It is difficult not only for Pilates members but also for beginner instructors.
Pilates is a very intensive exercise that trains and rehabilitates the body, so you should not neglect your knowledge.
This book was created to help those learning Pilates understand the principles of movement and practice the exercises, and to help beginner Pilates instructors provide more accurate movement cueing to their members.
We introduce 13 classic Pilates movements, detailing the principles of the movements and the use of the muscles. At the end of each movement, you can draw the muscles yourself, so you can take the time to master each movement.