Features a 45-minute DVD and the bestselling book Pilates on the Ball • Includes a visual demonstration of selected exercises from the Pilates ball workout described in detail in the accompanying book 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…mehr
Features a 45-minute DVD and the bestselling book Pilates on the Ball • Includes a visual demonstration of selected exercises from the Pilates ball workout described in detail in the accompanying book 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 Ball contains 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 Ball book 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.
Colleen Craig, author of the bestselling Pilates on the Ball and Abs on the Ball, is a Certified Stott Pilates trainer and writer. She lives in Toronto and teaches workshops throughout the world.
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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
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
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