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Pilates for Everyone: 50 Exercises for Every Type of Body
Pilates benefits every body--including yours!
Pilates is exercise for your mind, body, and spirit, but what if your body won't cooperate? How can you take advantage of all Pilates has to offer--strengthening your core, enhancing your flexibility, and even improving your posture--if you think you're too old or too big or too physically unable to perform the Hundred, the Shoulder Bridge, or the Double-Leg Stretch?
No matter what your age, size, or physical ability is, you can do every exercise in Pilates for Everyone . Each Pilates exercise shows the typical movements for gaining the physical and mental benefits from that exercise. Then each exercise offers at least three variations performed by people just like you to help you find the right modification that fits who you are. This way, no matter which version you perform, you're going to reach similar goals.
Pilates for Everyone includes these
• 50 step-by-step exercises for specific body areas
• Step-by-step modifications for every exercise
• 10 routines that combine exercises from the book for maximum benefits
• Expert advice from Micki Havard on how to get the most out of your practice
–––
“I’m a lead instructor trainer for Merrithew and Stott Pilates. I have spent more than two decades sharing the passion of Pilates and movements with my students and aspiring new instructors. Micki Havard has included in this book exercises and modifications suitable for everyone’s needs. Micki knows how to deliver key principles so you can practice Pilates safely at home. I find Micki’s book easy to follow and inspiring. Her guidance will make everyone strong!”
Thicha Srivisal
Pilates expert
www.breathepilates.com.sg
@thichapilates
–––
“It’s about time this book was written by Micki. Her insights in fitness, Pilates, and well-being are to be revered. Micki’s perseverance on this journey to inspire and empower others is to be embraced. With her work, she encourages others to achieve their fullest potential through her belief in them, the Pilates method, and her wealth of knowledge. Literally ANY body can benePHIT from MickiPHIT. Coming from years of experience, she has channeled all of her knowledge and experience into writing this book for everyBODY. Taking away the layers of perceived obstacles by people’s mindset, anyBODY can do it—and she shows you how in this fabulous book.”
Debbie Robbins
Founder of Air Control Pilates
www.aircontrolpilates.com
@aircontrolpilates
–––
“This book is an incredible resource for learning movement in a way that is accessible for EVERY body no matter what stage of life you are in. Micki gives clear and detailed directions, with so many options for modifications. Her exercises are easy for you to follow and will help you achieve your goals. I love the way the photos and descriptions speak to a diverse population. Micki Havard’s expert teaching will give you the confidence and strength to exercise consistently and enjoy the work every time you do it!”
Jill Harris
Owner of Informed Body
Creator of FitSprings
www.fitsprings.com
@jillharrispilates
–––
“ Pilates for Everyone written by Micki Havard is exactly what the title implies. Micki doesn’t just use words but shows readers that the statement in the title is indeed true. This vibrant book that warmly welcomes the reader into the world of Pilates clearly explains how each exercise is executed. The models, who we also learn about their background, are not Pilates statues but actual everyday people who show that Pilates can be done by everyone. The breakdown of the book—the workouts, variations, modifications, and adjustments—are excellent and show the reader that at whatever fitness level they’re at, they too can move with strength and joy!”
Michelle DuVall
Creator of Barre Variations
www.barrevariations.com
@barrevariations
Pilates is exercise for your mind, body, and spirit, but what if your body won't cooperate? How can you take advantage of all Pilates has to offer--strengthening your core, enhancing your flexibility, and even improving your posture--if you think you're too old or too big or too physically unable to perform the Hundred, the Shoulder Bridge, or the Double-Leg Stretch?
No matter what your age, size, or physical ability is, you can do every exercise in Pilates for Everyone . Each Pilates exercise shows the typical movements for gaining the physical and mental benefits from that exercise. Then each exercise offers at least three variations performed by people just like you to help you find the right modification that fits who you are. This way, no matter which version you perform, you're going to reach similar goals.
Pilates for Everyone includes these
• 50 step-by-step exercises for specific body areas
• Step-by-step modifications for every exercise
• 10 routines that combine exercises from the book for maximum benefits
• Expert advice from Micki Havard on how to get the most out of your practice
–––
“I’m a lead instructor trainer for Merrithew and Stott Pilates. I have spent more than two decades sharing the passion of Pilates and movements with my students and aspiring new instructors. Micki Havard has included in this book exercises and modifications suitable for everyone’s needs. Micki knows how to deliver key principles so you can practice Pilates safely at home. I find Micki’s book easy to follow and inspiring. Her guidance will make everyone strong!”
Thicha Srivisal
Pilates expert
www.breathepilates.com.sg
@thichapilates
–––
“It’s about time this book was written by Micki. Her insights in fitness, Pilates, and well-being are to be revered. Micki’s perseverance on this journey to inspire and empower others is to be embraced. With her work, she encourages others to achieve their fullest potential through her belief in them, the Pilates method, and her wealth of knowledge. Literally ANY body can benePHIT from MickiPHIT. Coming from years of experience, she has channeled all of her knowledge and experience into writing this book for everyBODY. Taking away the layers of perceived obstacles by people’s mindset, anyBODY can do it—and she shows you how in this fabulous book.”
Debbie Robbins
Founder of Air Control Pilates
www.aircontrolpilates.com
@aircontrolpilates
–––
“This book is an incredible resource for learning movement in a way that is accessible for EVERY body no matter what stage of life you are in. Micki gives clear and detailed directions, with so many options for modifications. Her exercises are easy for you to follow and will help you achieve your goals. I love the way the photos and descriptions speak to a diverse population. Micki Havard’s expert teaching will give you the confidence and strength to exercise consistently and enjoy the work every time you do it!”
Jill Harris
Owner of Informed Body
Creator of FitSprings
www.fitsprings.com
@jillharrispilates
–––
“ Pilates for Everyone written by Micki Havard is exactly what the title implies. Micki doesn’t just use words but shows readers that the statement in the title is indeed true. This vibrant book that warmly welcomes the reader into the world of Pilates clearly explains how each exercise is executed. The models, who we also learn about their background, are not Pilates statues but actual everyday people who show that Pilates can be done by everyone. The breakdown of the book—the workouts, variations, modifications, and adjustments—are excellent and show the reader that at whatever fitness level they’re at, they too can move with strength and joy!”
Michelle DuVall
Creator of Barre Variations
www.barrevariations.com
@barrevariations
256 pages, Paperback
Published July 20, 2021
5 people are currently reading
71 people want to read
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Displaying 1 - 9 of 9 reviews
April 13, 2025
This book is incredible, and anyone with even a mild interest in Pilates should read it. Especially Pilates instructors who want to make their classes inclusive to everyone.
October 25, 2023
This book by Micki Harvard serves to adapt the classical Pilates method, ensuring its accessibility to all, while preserving its core principles.
“This book and Micki Harvard are helping carry on the essence of Joseph’s [Pilates] dream – and that makes me happier than words can express.”
– Carrie Russo, certified Pilates instructor
In a world increasingly obsessed with high-intensity workouts and cutting-edge fitness trends, there exists a method that has quietly endured for over a century, steadily gaining popularity and acclaim.
Pilates, often regarded as the elegant cousin of yoga or the mysterious sibling of aerobics, has captured the imaginations and the core muscles of countless fitness enthusiasts around the globe. But what is Pilates, and how does it fit into our contemporary understanding of health and wellness for different body types? These are the questions that have been raised by Micki Havard in her work called ‘Pilates for Everyone: 50 Exercises for Every Type of Body’.
Author’s background
Micki Havard is a Pilates instructor with more than 20 years of experience. She started practicing Pilates in preparation for her wedding and fell in love with the principles, movements, and results of Pilates.
After a dedicated year of practice, Micki obtained certification as a Mat I and Mat II Pilates instructor through Power Pilates. She also holds certifications from the American Council on Exercise (ACE) and the Athletics and Fitness Association of America (AFAA) in wellness coaching, strength coaching, and group fitness instruction.
In 2011, Micki founded MickiPhit, a wellness coaching company where she seamlessly integrates her expertise in Pilates, group fitness, and nutrition to empower her clients in achieving their wellness aspirations. In 2018, MickiPhit introduced an online Pilates studio based on a membership model, providing around-the-clock access to comprehensive instructional Pilates videos. These videos feature Micki’s simplified Pilates instructions, making it convenient for individuals to practice Pilates at home or on the go.
In 2019, Micki pioneered the PilatesPHIT and ChairPHIT fitness programs, complete with online certification courses. Her influence extends globally, with international teaching engagements in countries like Greece, Panama, Jamaica, and Aruba.
What is the book about?
Pilates for Everyone is a comprehensive guide that challenges common misconceptions about Pilates.
This book presents 50 meticulously explained Pilates exercises, offering clear insights into their typical movements and associated physical and mental benefits. Notably, each exercise is accompanied by a range of modifications, demonstrated by individuals from diverse backgrounds, ensuring that readers can select the adaptation that aligns with their personal circumstances. This inclusive approach ensures that regardless of the version performed, individuals can achieve similar fitness objectives.
Moreover, the book presents 10 well-structured routines that integrate exercises from its pages, aiming to optimise the benefits of a Pilates practice.
Micki Havard provides expert advice throughout the book, enriching readers with valuable insights to enhance their Pilates journey.
Three key takeaways from Pilates for Everyone
1. Engaging in Pilates can enhance strength, flexibility, mobility, and body awareness
Pilates offers a range of benefits, including:
1. Core Strength and Balance: Pilates focuses on strengthening core muscles, improving balance and making daily activities feel more effortless.
2. Flexibility: Pilates incorporates dynamic stretching movements, enhancing flexibility, promoting better posture, mobility, and a positive mental state.
3. Spinal and Joint Mobility: By targeting core muscles, Pilates improves spinal stability and mobility, reducing back pain and enhancing overall body movements. It also boosts joint mobility and stimulates synovial fluid release for joint protection.
4. Body Awareness: Pilates fosters a strong mind-body connection, helping you understand and optimise your body’s movements and functions. Regular practice allows you to set and achieve exercise goals while discovering your full potential.
5. Overall Physical Strength: Pilates serves as a form of strength training, utilising body weight, small props, or equipment with spring tension. It targets both major and often overlooked muscle groups, ensuring comprehensive strength development from head to toe.
2. Pilates is beneficial for everyone, regardless of age or fitness level
Whether you’re recovering from an injury, seeking to rebuild your strength, or a professional athlete aiming to maintain peak performance, Pilates principles are applicable to you. It’s a low-impact practice that can deliver high-intensity results, making it an ideal choice for those looking to enhance their fitness. The exercises in this book have been adapted to ensure that Pilates is accessible to all.
3. There are two primary methods in Pilates
Pilates offers two primary methods: mat and reformer. Mat Pilates utilises body weight for exercises, while reformer Pilates employs specialised equipment with spring-loaded resistance. Mat Pilates focuses on core strength, often taught in group settings, making it cost-effective. Reformer Pilates, on the other hand, utilises a bed-like apparatus with straps, pulleys, and springs to target specific muscle groups and assist in proper form. Both methods enhance core strength and muscle toning, with the misconception that reformer Pilates is always harder. Consistent practice and adherence to Pilates principles are key for optimal results. This book exclusively covers mat Pilates exercises, which are accessible for home workouts without specialised equipment, making it an inclusive fitness option for everyone.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Inclusivity: The book is highly praised for its inclusive approach, emphasising that Pilates is indeed for everyone. This message is particularly appreciated by Pilates professionals and trainers, who see it as a valuable addition to the fitness literature.
• Clear and engaging instruction: Readers find the book’s instructions clear, concise, and well-organised, making it accessible to both beginners and experienced practitioners. The step-by-step cues are seen as beneficial for those who want to deepen their Pilates practice.
• Variety of models: The diverse group of models featured in the book, including pregnant individuals, is considered a strong point. It showcases the versatility of Pilates and how it can be adapted to various body types and conditions.
• Useful variations: Many readers appreciate the book’s inclusion of multiple variations for each exercise. This feature allows individuals to tailor their Pilates practice to their specific needs and restrictions.
Weaknesses:
• Audience specificity: One review suggests that the book may be more aimed at older, pregnant, heavily unfit, or disabled individuals. While this inclusivity is seen as a strength by some, it may not resonate with readers who are looking for a more traditional Pilates approach.
Best quotes from Pilates for Everyone
“Who should do pilates? You – no matter who you are.”
“Flexibility is the most neglected component of fitness and adding a Pilates practice to your wellness plan is a wonderful way to gain more flexibility. Rather than using static stretches, Pilates focuses on movements while stretching. This means the muscles are warm as you stretch, allowing you to stretch further with less pain and injury."
Final takeaway
Pilates for Everyone is a resourceful guide that promotes inclusivity and empowerment in the realm of Pilates, catering to a wide audience seeking to improve their physical and mental well-being.
“This book and Micki Harvard are helping carry on the essence of Joseph’s [Pilates] dream – and that makes me happier than words can express.”
– Carrie Russo, certified Pilates instructor
In a world increasingly obsessed with high-intensity workouts and cutting-edge fitness trends, there exists a method that has quietly endured for over a century, steadily gaining popularity and acclaim.
Pilates, often regarded as the elegant cousin of yoga or the mysterious sibling of aerobics, has captured the imaginations and the core muscles of countless fitness enthusiasts around the globe. But what is Pilates, and how does it fit into our contemporary understanding of health and wellness for different body types? These are the questions that have been raised by Micki Havard in her work called ‘Pilates for Everyone: 50 Exercises for Every Type of Body’.
Author’s background
Micki Havard is a Pilates instructor with more than 20 years of experience. She started practicing Pilates in preparation for her wedding and fell in love with the principles, movements, and results of Pilates.
After a dedicated year of practice, Micki obtained certification as a Mat I and Mat II Pilates instructor through Power Pilates. She also holds certifications from the American Council on Exercise (ACE) and the Athletics and Fitness Association of America (AFAA) in wellness coaching, strength coaching, and group fitness instruction.
In 2011, Micki founded MickiPhit, a wellness coaching company where she seamlessly integrates her expertise in Pilates, group fitness, and nutrition to empower her clients in achieving their wellness aspirations. In 2018, MickiPhit introduced an online Pilates studio based on a membership model, providing around-the-clock access to comprehensive instructional Pilates videos. These videos feature Micki’s simplified Pilates instructions, making it convenient for individuals to practice Pilates at home or on the go.
In 2019, Micki pioneered the PilatesPHIT and ChairPHIT fitness programs, complete with online certification courses. Her influence extends globally, with international teaching engagements in countries like Greece, Panama, Jamaica, and Aruba.
What is the book about?
Pilates for Everyone is a comprehensive guide that challenges common misconceptions about Pilates.
This book presents 50 meticulously explained Pilates exercises, offering clear insights into their typical movements and associated physical and mental benefits. Notably, each exercise is accompanied by a range of modifications, demonstrated by individuals from diverse backgrounds, ensuring that readers can select the adaptation that aligns with their personal circumstances. This inclusive approach ensures that regardless of the version performed, individuals can achieve similar fitness objectives.
Moreover, the book presents 10 well-structured routines that integrate exercises from its pages, aiming to optimise the benefits of a Pilates practice.
Micki Havard provides expert advice throughout the book, enriching readers with valuable insights to enhance their Pilates journey.
Three key takeaways from Pilates for Everyone
1. Engaging in Pilates can enhance strength, flexibility, mobility, and body awareness
Pilates offers a range of benefits, including:
1. Core Strength and Balance: Pilates focuses on strengthening core muscles, improving balance and making daily activities feel more effortless.
2. Flexibility: Pilates incorporates dynamic stretching movements, enhancing flexibility, promoting better posture, mobility, and a positive mental state.
3. Spinal and Joint Mobility: By targeting core muscles, Pilates improves spinal stability and mobility, reducing back pain and enhancing overall body movements. It also boosts joint mobility and stimulates synovial fluid release for joint protection.
4. Body Awareness: Pilates fosters a strong mind-body connection, helping you understand and optimise your body’s movements and functions. Regular practice allows you to set and achieve exercise goals while discovering your full potential.
5. Overall Physical Strength: Pilates serves as a form of strength training, utilising body weight, small props, or equipment with spring tension. It targets both major and often overlooked muscle groups, ensuring comprehensive strength development from head to toe.
2. Pilates is beneficial for everyone, regardless of age or fitness level
Whether you’re recovering from an injury, seeking to rebuild your strength, or a professional athlete aiming to maintain peak performance, Pilates principles are applicable to you. It’s a low-impact practice that can deliver high-intensity results, making it an ideal choice for those looking to enhance their fitness. The exercises in this book have been adapted to ensure that Pilates is accessible to all.
3. There are two primary methods in Pilates
Pilates offers two primary methods: mat and reformer. Mat Pilates utilises body weight for exercises, while reformer Pilates employs specialised equipment with spring-loaded resistance. Mat Pilates focuses on core strength, often taught in group settings, making it cost-effective. Reformer Pilates, on the other hand, utilises a bed-like apparatus with straps, pulleys, and springs to target specific muscle groups and assist in proper form. Both methods enhance core strength and muscle toning, with the misconception that reformer Pilates is always harder. Consistent practice and adherence to Pilates principles are key for optimal results. This book exclusively covers mat Pilates exercises, which are accessible for home workouts without specialised equipment, making it an inclusive fitness option for everyone.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Inclusivity: The book is highly praised for its inclusive approach, emphasising that Pilates is indeed for everyone. This message is particularly appreciated by Pilates professionals and trainers, who see it as a valuable addition to the fitness literature.
• Clear and engaging instruction: Readers find the book’s instructions clear, concise, and well-organised, making it accessible to both beginners and experienced practitioners. The step-by-step cues are seen as beneficial for those who want to deepen their Pilates practice.
• Variety of models: The diverse group of models featured in the book, including pregnant individuals, is considered a strong point. It showcases the versatility of Pilates and how it can be adapted to various body types and conditions.
• Useful variations: Many readers appreciate the book’s inclusion of multiple variations for each exercise. This feature allows individuals to tailor their Pilates practice to their specific needs and restrictions.
Weaknesses:
• Audience specificity: One review suggests that the book may be more aimed at older, pregnant, heavily unfit, or disabled individuals. While this inclusivity is seen as a strength by some, it may not resonate with readers who are looking for a more traditional Pilates approach.
Best quotes from Pilates for Everyone
“Who should do pilates? You – no matter who you are.”
“Flexibility is the most neglected component of fitness and adding a Pilates practice to your wellness plan is a wonderful way to gain more flexibility. Rather than using static stretches, Pilates focuses on movements while stretching. This means the muscles are warm as you stretch, allowing you to stretch further with less pain and injury."
Final takeaway
Pilates for Everyone is a resourceful guide that promotes inclusivity and empowerment in the realm of Pilates, catering to a wide audience seeking to improve their physical and mental well-being.
February 3, 2022
I borrowed this book from the library because I thought the title suggested it was Pilates for "every type of body". As a fairly fir person with bad stretching skills I thought that would be good for me.
This book is in fact more aimed at the old/pregnant/heavily unfit/disabled members of society and shows how they can adapt the Pilate exercises to their current restrictions.
So yer the book was good, great pictures and instruction, just not the right book for me.
This book is in fact more aimed at the old/pregnant/heavily unfit/disabled members of society and shows how they can adapt the Pilate exercises to their current restrictions.
So yer the book was good, great pictures and instruction, just not the right book for me.
January 23, 2022
The simplicity of this book attracted me, each move is clearly laid out & variations are given. It’s inviting to all ages and all body types. It’s a good book for someone to begin their wellness journey!
October 8, 2021
Useful, and with plenty of variations for each exercise. Also a really diverse group of models, including one who was pregnant!
March 7, 2023
Loved this pilates guide that made a point of being inclusive. “Keep the mind sharp, the body flexible, the spirit renewed”, fabulous. ❤️❤️
January 24, 2024
I liked that it was practiced by people of various body shapes, rather than fashion models.
Pilates seems more difficult because the movements are faster than yoga, but I want to try it.
Pilates seems more difficult because the movements are faster than yoga, but I want to try it.
September 1, 2025
Great book that details many Pilates poses with excellent options to modify. Inclusive and clear explanations.
January 19, 2022
2021 POPSUGAR Reading Challenge: A book that discusses body positivity
Displaying 1 - 9 of 9 reviews