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Pilates on the Ballby Colleen Craig
Synopses & Reviews
A unique and exciting synthesis of two highly acclaimed fitness techniques: Pilates Method and the Swiss exercise ball.
• Non-impact Pilates exercises on the ball can be adapted for all levels of ability, from fitness trainers and weekend athletes to those healing from injury or chronic back pain.
• Shows how to practice Pilates techniques without expensive equipment.
• Profusely illustrated with black-and-white photographs for maximal learning.
The Pilates Method of body conditioning is a highly effective workout technique that strengthens the body while engaging the mind. Developed in the early twentieth century by accomplished boxer and gymnast Joseph Pilates, the Pilates Method aligns the body; builds long, lean muscles; and develops core abdominal strength. Many lifestyle and fitness magazines have named Pilates the hottest workout of the decade.
In a first-of-its-kind fusion, Pilates on the Ball merges the principles and exercises of the highly effective Pilates Method of body conditioning with the unique functions of the exercise ball, used by Olympic coaches, dancers, and athletes to fine-tune body awareness and enhance physical performance. The ball magnifies the benefits of the carefully developed and refined Pilates Method. Because maintaining balance on the ball recruits the deep, stabilizing muscles of the spine, the postural muscles are strengthened. The ball intensifies athletic performance by increasing resistance and heightening awareness of how the body moves in space. Chapters detail the Pilates principles step by step, with successive movements to challenge all levels of ability and "watch points" for careful evaluation of your form. Intense enough to engage seasoned athletes yet accessible enough to use as an everyday exercise routine or to alleviate chronic pain, Pilates on the Ball builds strong bodies and engaged minds.
In a first-of-its-kind fusion, Pilates on the Ballmerges the principles and exercises of the highly effective Pilates Method of body conditioning with the unique functions of the exercise ball, used by Olympic coaches, dancers, and athletes to fine-tune body awareness and enhance physical performance.
Fitness expert Craig presents a unique and exciting synthesis of two highly acclaimed fitness techniques: Pilates Method and the Swiss exercise ball. 200 photos.
About the Author
Colleen Craig, a Certified Pilates Trainer and ballet dancer, studied the Pilates Method with Moira Stott at the Stott International Training and Certification Centre in Canada. She lives in Toronto.
Table of Contents
Introduction: Heaven or Hell? Our Relationships to Physical Activity
Movement and You
Who Can Benefit?
Movement with meaning: The Intelligent Workout
1. A Formidable Partnership
Pilates and the Exercise Ball
What Is Pilates-Physiotherapy or Body Conditioning?
The Basic Principles of Pilates
Why Pilates-based Ballwork?
The Unique Power of the Ball
Other Uses for the Ball
Before You Start
The Right Ball for You
This Is Your Ride
2. Breathing and Breathers
Joseph Pilates's Story
Breathing Patterns as Therapy
The Breathing Exercises
Breathing Observations - Back Breathing - Side Breathing
Breathers-Cocoons of Readiness
Breather One - Breather Two - Breather Three
3. The Postural Exercises
What Is Ideal Posture?
Inside Out: The Postural Muscles
The Postural Exercises
Sitting - Bouncing - Spine Stretch Foreward - The Saw - Round Back - Bodysheres: Seated Lateral Shift - Spine Twist - Mermaid
4. The Abdominal Exercises
"Life" and Lower Back Pain
The Powerhouse and Lower Back Pain
The Abdominal Exercises
Navel-to-Spine - Little Abdominal Curls - Full Abdominal Curls - BodySpheres: Upper Abdominal Curl - The Waterfall - The Rollup - Leg Circles - Rolling Like a Ball - Single Leg Stretch - Double Leg Stretch - Obliques - The Rollover
5. The Extensions
An Average Sunday: My Story
Be Balanced, be Sane
Extention versus Flexion
The Extention Exercises
The Swan - Swan Dive - Shell on the Ball - More Extentions - Grasshopper
6. Pilates On the Ball Arm- and Footwork
Physical Frugality Is a Liability
Inside Out - Benefits for Men and Women
Resistance = Bone Workout
Precision and Pace
Hug a Tree - Open Shoulders and Biceps Curls - Salute - Rowing - Flies and More Armwork
Parallel Feet - Small Turnout - High Half Toe - BodySpheres: Leap Frog - Lower and Lift - Wide Squat
7. Restoration and Rebuilding
Muscles Do Remember
The Role of Abdominals in Back Care
Shoulder and Neck Problems
The Ball as Therapeutic Partner
The Rebuilding Exercises
Hip Rolls - Hip Rolls with Balance - Shoulder Bridges - Hip Lift Bend and Stretch - On the Side - Ball Balance - The Push-up - The Pike
8. The Simplest of Pleasures: Stretching
The Benefit of Stretching
The Ins and Outs of Safe Stretches
The Stretching Exercises
Frog Stretch - Hamstring Stretch - Hip Stretch - Neck Stretch - The Shell - Side Stretches - Psoas Stretch - Shoulder Stretches - The Arch - The Squat
9. Stress Management and Cardiovascular Exercises
A Visit to a Relaxation Clinic and Other Stress Releasers
The Cardiovascular Exercises
Bouncing Plus - Bouncing with Arms - Foot Taps - Foot Kicks - Moving around the Ball
De-stresing on the Ball: Relaxation Poses 1, 2, and 3
10. Pilates on the Ball For Life
Journeys versus Arrivals: Lucy's Story
Honor Your Own Pace
Accept Yourself as You Are Today
Workout 1: Restorative Ball
Workout 2: Basic ball
Workout 3: Intermediate Ball
Ball,Video, and DVD Ordering Information
What Our Readers Are Saying
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