서론 Introduction 필라테스의 주요 요소 The Pilates Method 필라테스의 기초 Pilates Basics
스트레칭 The Stretches Hamstring Stretch ITB Stretch Hip Flexor Stretch Quadriceps Stretch Runner’`s Stretch Soleus Stretch Piriformis Stretch Lumbar Stretch Spine Stretch I Triceps Stretch Latissimus Dorsi Stretch Neck Flexion Stretch I Neck Side - Bend Stretch II
운동 The Exercise Beginner Half Curl Tiny Steps Side Leg Lift Rolling Like a Ball Spine Stretch II Spine Twist Roll - Down Bridge I Single - Leg Circles Hundred I Single - Leg Stretch Double - Leg Stretch Rising Swan Child’s Pose Plank Roll - Down Thigh Rock - Back Tendon Stretch Single - Leg Balance Windmill Heel beats 초급 기본 연속동작 Sample sequences
Intermediate Plank with Leg Lift Leg Pull - back Seal Saw Crisscross Scissors Teaser I Side Kick I Side Passe Bicycle Kick Roll - Up Single - Leg Kick Plank Press - up Rollover Mermaid Swimming Side Bend I Bridge II Neck Pull Hundred II 중급 연속동작 샘플 Sample sequences
Advanced Twist Side Kick II Teaser II Open - Leg Rocker Double - Leg Kick Short Plank Leg Pull - Down Hip Twist Seal with Foot Clap Side Bend II Push - up Side Leg Lift Kneeling Side Kick I Oblique Roll - down Bridge III Jack - knife Corkscrew Kneeling Side Kick II Control Balance Star 고급 연속동작 샘플 Sample sequences