Pilates on the Ball

PILATES / EXERCISECertified Pilates trainer Colleen Craig offers us a unique and exciting synthesis of the Pilates Method of body conditioning and the Swiss exercise ball, providing a new, low-impact way to get fit. Using the exercise ball, there is no need for the expensive equipment or studio time required in Pilates training. Developed in the early twentieth century by accomplished boxer and gymnast Joseph Pilates, the Pilates Method--named by many lifestyle and fitness magazines as the hottest workout of the decade--aligns the body, builds long, lean muscles, and develops core abdominal strength. The exercise ball, used by Olympic coaches, dancers, and athletes to heighten body awareness and enhance performance, provides a perfect base for performing the graceful, strength-building Pilates movements.Throughout her program Craig integrates the mind and body, offering breathing and relaxation techniques that accompany the ballwork. The personal stories and inspirational quotes included in the text illustrate how Pilates can improve your way of life. A handy exercise log makes it possible to track your workouts and monitor your individual progress. And, most important, step-by-step instructions and more than 300 photographs detail the Pilates principles and challenge all ability levels.Intense enough to engage seasoned athletes yet gentle enough to alleviate chronic pain and help heal injuries, Pilates on the Ball builds strong, flexible bodies and healthy minds in an innovative way.COLLEEN CRAIG is a Certified Pilates Trainer and writer. She lives in Toronto and teaches workshops throughout the world.

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