Colleen Craig

ABS on the Ball

A Pilates Approach to Building Superb Abdominals

• Broschiertes Buch

Produktbeschreibung

HEALTH / BODYWORK In Abs on the Ball Colleen Craig, author of the bestselling Pilates on the Ball, reveals why the exercise ball is unmatched as a tool for building superb abdominal strength. Abs on the Ball uses a Pilates approach: a unique exercise method famous for building long, sculpted muscles and a strong back and abdominal core. In this groundbreaking book Craig shows how traditional sit-ups and "ab" machines actually limit the degree to which abdominal muscles can be trained and can even aggravate lower back pain and neck tension. In contrast, the very mobility of the exercise ball targets underutilized muscles, recruiting both deep and superficial abdominal muscle fibers to give rapid results. Abs on the Ball presents a selection of over 100 innovative exercises, including many of the key powerhouse-builders from the Pilates Method adapted specifically to large and small exercise balls, to enhance the Pilates matwork for the beginner or the seasoned athlete. Step-by-step instructions are detailed in more than 250 photographs. The author also offers 15- and 30-minute workouts for all ability levels. These workouts not only build the abdominal core but also strengthen and train deep muscles in order to soothe low-back pain and increase overall body strength, balance, and coordination. Whether you are looking to tighten your abdominals, improve your sports performance, support your lower back, or simply feel strong and toned in your body, the innovative and complete system presented in Abs on the Ball will guide you in reaching your goals--in less time than you imagined. COLLEEN CRAIG is a Certified Stott Pilates Trainer and a writer who developed a unique body conditioning technique by adapting the Pilates Method to the exercise ball. She lives in Toronto and teaches workshops throughout the world.

Produktdetails

• Verlag: Inner Traditions/Bear & Company
• Original edition
• Seitenzahl: 200
• Erscheinungstermin: 27. März 2003
• Englisch
• Abmessung: 253mm x 204mm x 13mm
• Gewicht: 490g
• ISBN-13: 9780892810987
• ISBN-10: 089281098X
• Artikelnr.: 21347620

Autorenporträt

Colleen Craig is a Certified Stott Pilates Trainer and a writer who developed a unique body conditioning technique by adapting the Pilates Method to the exercise ball. She lives in Toronto and teaches workshops throughout the world.

Inhaltsangabe

1. Why Another Book on Abdominal Conditioning? The Problem with Traditional "Ab Conditioning" Learning from the Latest Research The Pilates Powerhouse The Ball As Perfect Partner 2. Abs on the Ball Fundamentals The Breath: A Crucial Starting Point The Key Player: Transversus Abdominis Connecting Navel to Spine9 The Pelvic Floor: The "Elevator" at the Bottom of the Powerhouse Neutral Pelvis Inside Out Everyday Abs Quality, Not Quantity 3. Final Points The Right Ball for You Helpful Hints and Precautions One Final Word 4. Basic Abs on the Ball Practicing the Fundamentals Back Breathing
Neutral Pelvis Lying on the Mat
Lifting the Head off the Mat
Connecting Navel to Spine
Pelvic Floor Exercise The Basic Abs on the Ball Exercises Ab Curls with Small Ball
Half Roll
up with Arm Stretch and Tabletop Legs
Small Extensions on Small Ball
Half Roll Down
Rolling Like a Ball
Single Leg Stretch
Oblique Twists
Sidework with Small Ball
Hip Rolls with Small Ball
Hip Rolls with Leg Extensions
Ab Curls on Small Ball
The Waterfall
Hips Rolls on Large Ball
Hip Rolls with Balance
Ab Curls on Large Ball
Walk Up and Down
Rolling from Side to Side
Ball Balance 5. Intermediate Abs on the Ball Practicing the Fundamentals Neutral Spine Sitting
Find the Core Sitting
Knee Lift Stabilizing Exercise on Small Ball The Intermediate Abs on the Ball Exercises Full Roll
up
Double Leg Stretch
Teaser Prep
Lower and Lift
Leg Pull
up and Bicycle
Spine Twist
Leg Circles, Bicycle, and Scissors in Air
On Elbows
Thigh and Ankle Squeeze and Supported Swan
Bend and Stretch
Backward Crunch
Hip Lift
Back Extensions on Knees
Side Raises
Side Crunches
Planks
Side Shell with Kick
Arabesque
Tabletop Balance
Body Openers 6. Advanced Abs on the Ball Practicing the Fundamentals One Leg Standing
Opposite Hand and Foot The Advanced Abs on the Ball Exercises The Hundred
Roll Over
Corkscrew
Side Bridge on Small Ball
Boomerang
Rocking Horse Extension
Scissors
Teaser
Sidebend and Twist
Side
twist Plank
The Pike
Single Leg Shell
Kneeling Side Lifts
The Star
Ports de Bras
Plank with Hands on the Ball
Kneel on the Ball 7. The Short Workouts Fifteen
minute Basic Abs Workout Thirty
minute Basic Abs Workout Fifteen
minute Intermediate Abs Workout Thirty
minute Intermediate Abs Workout Fifteen
minute Advanced Abs Workout Thirty
minute Advanced Abs Workout Resources Ball and Video Ordering Information Acknowledgments