Introduction: Pilates is something that anyone can do.
Exercise for all of us 4

Part 1: Getting Started with Pilates

Anatomy and the Basic Principles of Pilates
The Six Fundamentals of Pilates 14
Be aware of your body 20
21 Benefits of Pilates

Ideal posture to maximize exercise effectiveness
Proper Muscle Mobilization 24
24 Different Types of Muscle Exercises
25 Major Muscles of Our Body
Preventing Injuries 29
Regulating Your Mental State 29

Pilates breathing techniques
30 Conscious Breathing Exercises to Control Your Emotions
Let's practice Pilates breathing 31

Pilates warm-up
Managing Stress and Emotions 32
Finding Inner Balance 33
Bringing harmony to the body 33

Nutrition Guidelines for Healthy Eating
Let's develop good eating habits 30

Part 2 Pilates Stretching Program
Beginner / Intermediate / Advanced

Hamstring Stretch 40
Quadriceps Stretch 42
Soleus Stretch 44
Triceps Stretch 46
Latifex Stretch 48
50 Spinal Stretches
Neck Stretch 52

Part 3 Pilates Program
Beginner / Intermediate

Half-loop pose 56
Tiny Step Pose 58
Side Leg Lift 59
Rolling like a ball 60
Spinal Twist 62
Spinal Extension 64
Bridge 66
Drawing a circle with legs 68
Stretch both legs 70
Child's pose 71
Swan Pose 72
Plank Rolldown 74
Muscle Synergy 76
Strengthening the back of the thighs 77
Strengthening Foot Muscles 78
Balancing on one leg 80
Rounding the spine 82
Leg Kick 84

Part 4 Pilates Program
Intermediate / Advanced

Airplane attitude 88
Reverse Plank 90
Roll your body 91
Seal Pose 92
Strengthening the obliques 94
Balancing on your hips 96
98 Ways to Improve Back Flexibility
100 leg raises
Mermaid Pose 102
Kick 104
High Plank 106
Round your waist 108
Swimming posture 110
Bridge: Advanced Moves 1 112
Bridge: Advanced Moves 2 114
Hundred Pose 116
Teaser Pose 117
Boat Position 118
One-legged plank 119
120 push-ups
Russian Twist 122
Jackknife Pose 124
Balancing 126

Easy-to-understand Pilates exercise principles with anatomical illustrations

A movement that anyone can easily do
Focus on muscle contraction and relaxation, and breathing to create a healthy and balanced body.

Easy-to-understand Pilates exercise principles with anatomical illustrations

《Anatomy Home Pilates》 is a book by Jean-Pierre Clemenceau, a coach to famous international stars, and Frédéric Delavier, author of the world-famous 《Muscle Exercise Guide》 series, a bestseller on exercise anatomy, based on their expert knowledge of biomechanics and anatomy, to teach the ideal posture and correct method of mobilizing muscles to increase the effectiveness of Pilates exercise.
Here, we introduce a method for creating a healthy body through muscle contraction and relaxation, and correct movements without the stress of exercise, based on the breathing method created by Joseph Pilates.


A unique feature of this book is its anatomical approach, which includes illustrations to help readers understand how to perform each movement correctly.
The book's detailed anatomy diagrams, along with descriptions and instructions for each body part and the muscles involved in each exercise, help you visually understand which muscles are stimulated by each movement.

The body must be understood as a whole, not as parts.
The Pilates exercises presented in this book aim to stabilize the upper body and pelvis, ranging from very precise basic postures to slow, fluid, and controlled movements.
It also provides detailed, illustrated exercise methods for beginners, intermediate, and advanced levels, focusing on mat exercises, such as spinal extension, muscle coordination, single-leg balance, and waist flexibility. Let's understand the characteristics of my body with "Anatomy Home Pilates" and start a Pilates exercise program that's right for me!