Colleen Craig

Pilates on the Ball

A Comprehensive Book and DVD Workout

• Broschiertes Buch

Produktbeschreibung

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.

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Produktdetails

• Verlag: Inner Traditions/Bear & Company
• Original edition
• Seitenzahl: 192
• Erscheinungstermin: 10. September 2003
• Englisch
• Abmessung: 253mm x 203mm x 12mm
• Gewicht: 494g
• ISBN-13: 9780892810956
• ISBN-10: 0892810955
• Artikelnr.: 42299698

Autorenporträt

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.

Inhaltsangabe

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