Pilates on the Ball: The World's Most Popular Workout Using the Exercise Ball

Front Cover
Inner Traditions / Bear & Co, Sep 1, 2001 - Health & Fitness - 179 pages
3 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.
  

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Review: Pilates on the Ball: A Comprehensive Book and DVD Workout

User Review  - Shaunie - Goodreads

I love this workout. It was great to get me back in shape after each baby. Read full review

Pilates on the Ball

User Review  - Overstock.com

Haven't sat and ready the book yet, but the instructional video is very helpful. ... Read full review

Selected pages

Contents

Introduction
1
Movement and You
2
Who Can Benefit?
4
MindBody Connection
5
A Formidable Partnership
7
What Is PilatesPhysiotherapy or Body Conditioning?
8
The Basic Principles of Pilates
9
Why Pilatesbased Ballwork?
10
Benefits for Men and Women
72
Precision and Pace
73
The Armwork
74
The Footwork
81
Restoration and Rebuilding
86
Muscles Do Remember
87
Pain Reduction
88
The Role of Abdominals in Back Care
89

The Unique Power of the Ball
11
Other Uses for the Ball
13
Before You Start
15
The Right Ball for You
16
Breathing and Breathers
18
Back Breathing
19
Breathing Patterns as Therapy
20
The Breathing Exercises
21
BreathersCocoons of Readiness
25
The Postural Exercises
29
Postural Types
30
The Postural Muscles
31
The Postural Exercises
32
The Abdominal Exercises
41
Life and Lower Back Pain
42
The Powerhouse and Lower Back Pain
44
Centering
45
The Extensions
60
Be Balanced Be Sane
61
Extension versus Flexion
62
Pilates on the Ball Arm and Footwork
70
Physical Fragility Is a Liability
71
Shoulder and Neck Problems
90
The Ball as Therapeutic Partner
91
The Rebuilding Exercises
92
The Simplest of Pleasures Stretching
106
The Benefits of Stretching
107
The Ins and Outs of Safe Stretches
108
The Stretching Exercises
109
Stress Management and Cardiovascular Exercises
121
Stress
123
The Cardiovascular Exercises
125
Destressing on the Ball
132
Pilates on the Ball for Life
135
Honor Your Own Pace
137
Accept Yourself as You Are Today
138
Restorative Ball
141
Basic Ball
149
Intermediate Ball
159
Resources
170
Ball Video and DVD Ordering Information
171
Acknowledgments
172
Exercise Log
174
Copyright

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About the author (2001)

\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.

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