>> 15 minute
everyday
pilates Alycea Ungaro P.T.
London, New York, Melbourne, Munich, and Delhi
For my husband Robert Project Editor Hilary Mandleberg Project Art Director Miranda Harvey Senior Art Editor Peggy Sadler Managing Editor Penny Warren Managing Art Editor Marianne Markham Art Director Peter Luff Publishing Director Mary-Clare Jerram Stills Photography Ruth Jenkinson DTP Designer Sonia Charbonnier Production Controllers Rebecca Short, Sarah Sherlock Production Editor Luca Frassinetti Jacket Designer Neal Cobourne
DVD produced for Dorling Kindersley by Chrome Productions www.chromeproductions.com Director Joel Mishcon DOP Marcus Domleo, Matthew Cooke Camera Marcus Domleo, Jonathan Iles Production Manager Hannah Chandler Production Assistant Nathan Nikolov Grip Pete Nash Gaffer Paul Wilcox, Johann Cruickshank Music Chad Hobson Hair and Makeup Roisin Donaghy, Victoria Barnes Voiceover Alycea Ungaro Voiceover Recording Charles de Montebello, CDM Studios, New York City (www.cdmstudios.com)
First American Edition, 2008 Published in the United States by DK Publishing 375 Hudson Street New York, New York 10014 08 09 10 11 10 9 8 7 6 5 4 3 2 1 PD226/Jan-08 Copyright © 2008 Dorling Kindersley Limited All rights reserved Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of both the copyright owner and the above publisher of this book. Published in Great Britain by Dorling Kindersley Limited. A catalog record for this book is available from the Library of Congress ISBN 978-0-7566-3357-8 DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or
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contents Author Foreword
From the Bottom Up Summary
6
How to Use this Book Day by Day
From the Bottom Up Extras
8
18
Up, Up, and Away 34
Day by Day Summary Day by Day Extras From the Top Down
Up, Up, and Away Extras
42
Beyond the Workout
From the Top Down Summary From the Top Down Extras From the Bottom Up
66
64
58
Resources Index
88
90
Up, Up, and Away Summary
40
82
106
112
114
124
126
Acknowledgments
128
Health warning Always consult your doctor before starting a fitness program if you have any health concerns, and especially if you are pregnant, have given birth in the last six weeks, or have a medical condition such as high blood pressure, arthritis, or asthma. Every effort has been made to ensure that the information contained in this book is complete and accurate. However, neither the publisher