Full Description
In her bestselling book Pilates on the Ball,certified Pilates trainer Colleen Craig combines the effectiveness of the Pilates workout with the unique capabilities of the Swiss exercise ball, providing an innovative and low-impact way to stay fit. Now she offers a DVD in which numerous exercises from the book are demonstrated, accompanied by Craig's vocal coaching that explains each step of the exercises. While the book Pilates on the Ballcontains over 160 photographs and detailed step-by-step instructions, many users prefer to see the exercises demonstrated live in real time. The accompanying DVD allows readers to see exactly how to position the body throughout each phase of the exercise and also to see what pitfalls can occur and how to easily prevent them. Most important of all, the DVD allows the user to follow along as if in a class setting. The Pilates on the Ballbook and DVD workout shows users of all levels of fitness how to maximize the use of the ball in order to increase athletic performance, build long lean muscles, and tone the abdominal core. The DVD allows readers to take the exercises to new levels of understanding and effectiveness as they put the exercises contained in the book into practice.
Contents
Preface
Introduction:
Heaven or Hell? Our Relationship to Physical Activity
--Ingrid's Story
--Movement and You
--Who Can Benefit?
--Movement with Meaning: The Intelligent Workout
--Mind/Body Connection
1. A Formidable Partnership
Pilates and the Exercise Ball
--Coming Home
--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
--Back Breathing
--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
--Elsie's Story
--Postural Types
--What Is Ideal Posture?
--Inside Out: The Postural Muscles
--The Postural Exercises
Sitting · Bouncing · Spine Stretch Forward · The Saw · Round Back · BodySpheres: Seated Lateral Shift · Spine Twist · Mermaid
4. The Abdominal Exercises
--Edwin's Story
--"Life" and Lower Back Pain
--The Powerhouse and Lower Back Pain
--Centering
--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
--Extension versus Flexion
--The Extension Exercises
The Swan · Swan Dive · Shell on the Ball · More Extensions · Grasshopper
6. Pilates On the Ball Arm- and Footwork
--Jenny's Story
--Physical Fragility Is a Liability
--Inside Out-Benefits for Men and Women
--Resistance = Bone Workout
--Precision and Pace
--The Armwork
Hug a Tree · Open Shoulders and Biceps Curls · Salute · Rowing · Flies and More Armwork
--The Footwork
Parallel Feet · Small Turnout · High Half Toe · BodySpheres: Leap Frog · Lower and Lift · Wide Squat
7. Restoration and Rebuilding
--Susan's Story
--Muscles Do Remember
--Pain Reduction
--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
--Jeff's Story
--The Benefits 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
--Roseanne's Story
--Stress
--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-stressing 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
--Three Workouts
--Workout 1: Restorative Ball
--Workout 2: Basic Ball
--Workout 3: Intermediate Ball
Resources
Ball, Video, and DVD Ordering Information
Acknowledgments
Exercise Log
Pilates on the Ball DVD Directory
