EXERCISE / WORKOUT In Strength Training on the Ball, Colleen Craig shows readers of all fitness levels how to build strong bones, improve balance, and reduce fat while toning and defining the body. Combining the unique functions of the exercise ball with the endurance and flexibility benefits of Pilates-based strength training, Craig presents over 140 exercises using weights, balls, bands, and the body's own resistance. She introduces innovative work using two balls for developing core stability, the hallmark of the Pilates approach and a key to building a strong body and functional movement…mehr
EXERCISE / WORKOUT In Strength Training on the Ball, Colleen Craig shows readers of all fitness levels how to build strong bones, improve balance, and reduce fat while toning and defining the body. Combining the unique functions of the exercise ball with the endurance and flexibility benefits of Pilates-based strength training, Craig presents over 140 exercises using weights, balls, bands, and the body's own resistance. She introduces innovative work using two balls for developing core stability, the hallmark of the Pilates approach and a key to building a strong body and functional movement patterns. Her exercise variations make strength training safe for beginners, children, teens, and older adults and challenging enough for the experienced athlete. Strength Training on the Ball is modeled after Craig's groundbreaking and bestselling works Pilates on the Ball and Abs on the Ball. Step-by-step instructions and photographs outline every exercise, and each chapter contains checkpoints to help readers set realistic yet motivating goals. Personal stories throughout the book illustrate how strength training can improve quality of life. The book concludes with three specialized strength-training workouts: a therapeutic workout for those recovering from injuries, a basic workout for beginners, and a challenging workout for athletes and gym enthusiasts. COLLEEN CRAIG, author of the bestselling Pilates on the Ball and Abs on the Ball, is a certified Stott Pilates trainer and a writer. She lives in Toronto and teaches workshops worldwide.
Colleen Craig, author of the bestselling Pilates on the Ball and Abs on the Ball, is a certified Stott Pilates trainer and a writer. She lives in Toronto and teaches workshops worldwide.
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Introduction: Function Versus Strength Liuda’s Story Recovering Function and Strength Connecting the Dots: A Pilates Approach Not a Recipe Book 1. The Ball and The Method Aquilino’s Story The Pilates Method: Over Ninety Years Old and Growing Strong Why Pilates-Based Ballwork? Check-In: Getting Started 2. Breathing and Releasing Maria’s Story: Freeing the Rib Cage The Three-Dimensional Breath Rest As You Go: An Italian Story The Breathing Exercises Ball Breathing • Chest Opener with Arm Circles • Breathing and The Hundred Check-In: The Right Ball for You 3. Stability Before Strength Dawn’s Story: Achieving “Moving Stability” “Big Engines” Versus “Control Engines” Nervous-System Error The Pre-Pilates Stabilizing Exercises Navel-to-Spine • Tailbone Curls • Pelvic Floor and Knee-Lift Stabilizing Exercise • Heel Slides and Single-Leg Circles • Scapula Isolation and Rib Cage Stability • Half Roll-Downs with Resistance Band Check-In: The Work of Attention 4. Strength Training, Posture, and Balance Arthur’s Story Posture: Staying in Line with Gravity Uncovering a New Neutral Spine Strength Training and Balance The Footwork The Footwork Exercises • Squats with and without Weights • Single- Leg Footwork and Lunges Check-In: Balance Tests and Postural Assessment 5. The Abdominals: The Powerhouse to Strength Cindy’s Story: Activating the Elevator at the Base of the Powerhouse The Powerhouse: A Three-Dimensional Cylinder Crunches Versus Curls The Key Powerhouse Builders Pelvic-Floor Elevator • Knee-Lift Stabilizing Exercise • Abdominal Curls • The Roll-up • Single- and Double-Leg Stretches • Oblique Twists • With the Small Ball • Ab Curls on the Ball • Abdominal Challenges • Side-Twist Plank with Leg Lift Check-In: Dieting Blues 6. Strength Training and Antiaging The Long Slow Goodbye of Aging The Antiaging Benefits of Strength Training Osteoporosis--The Silent Bone Saboteur Light Versus Heavy Weights The Pilates-Based Arm Work Ball as Bench • On the Belly • Bicep Curls/Wrist Curls • Side-Lying Arm Work • Sitting on the Ball with Weights Check-In: Weight Training and Women 7. Strength Versus Flexibility My Summer Yoga Class Stressful Lives, Stressed Bodies Functional Flexibility Band and Ball Stretches Single-Leg Stretch Series • Inner Thigh Stretch • Hip Stretch • Spinal Twist • Hip-Flexor Stretch • Kneeling Hamstring Stretch with Ball • The Tabletop and Quad Stretch Check-In: How Are You Doing? 8. Rebuilding Strength Sadie’s Story--Battling a Crippler The Science of Back Pain Extreme Sports and Weekend Warriors The Resistance-Band Exercises Sitting on the Ball: Upper Body • On the Mat: Lower Body • Extensions • Roll Downs with Pull Check-In: Treating Your Low-Back Pain Options and Home Care for Low-Back Pain 9. Recovering Strength and Playfulness in Youth One in Four: A Page from a Teen’s Diary Out-of-Shape Kids Balls in Schools Hyperactive Kids and the Ball Strength Exercises for Children and Teens Sitting • Extensions and Airplane • On Elbows • Side Star • Throw and Catch • Ball Squat forTwo • Teaser for Two • Balance Test Check-In: Solutions for Inactive Families 10. Strength Training for Older Adults A Tolstoyan Story The Self-Fulfilling Prophecy of Aging Older Adults and Exercise Sitting and Pelvic Movements • Resistance-Band Arm Work • Bridges • Planks • Hamstring Curls with Two Balls Check-In: Posture Control and How to Complement Your Strength Workout Final Words Workout 1: Restorative Strength Training Workout 2: Basic Strength Training Workout 3: Intermediate Strength Training Resources Ball and Video Ordering Information Acknowledgments
Introduction: Function Versus Strength Liuda’s Story Recovering Function and Strength Connecting the Dots: A Pilates Approach Not a Recipe Book 1. The Ball and The Method Aquilino’s Story The Pilates Method: Over Ninety Years Old and Growing Strong Why Pilates-Based Ballwork? Check-In: Getting Started 2. Breathing and Releasing Maria’s Story: Freeing the Rib Cage The Three-Dimensional Breath Rest As You Go: An Italian Story The Breathing Exercises Ball Breathing • Chest Opener with Arm Circles • Breathing and The Hundred Check-In: The Right Ball for You 3. Stability Before Strength Dawn’s Story: Achieving “Moving Stability” “Big Engines” Versus “Control Engines” Nervous-System Error The Pre-Pilates Stabilizing Exercises Navel-to-Spine • Tailbone Curls • Pelvic Floor and Knee-Lift Stabilizing Exercise • Heel Slides and Single-Leg Circles • Scapula Isolation and Rib Cage Stability • Half Roll-Downs with Resistance Band Check-In: The Work of Attention 4. Strength Training, Posture, and Balance Arthur’s Story Posture: Staying in Line with Gravity Uncovering a New Neutral Spine Strength Training and Balance The Footwork The Footwork Exercises • Squats with and without Weights • Single- Leg Footwork and Lunges Check-In: Balance Tests and Postural Assessment 5. The Abdominals: The Powerhouse to Strength Cindy’s Story: Activating the Elevator at the Base of the Powerhouse The Powerhouse: A Three-Dimensional Cylinder Crunches Versus Curls The Key Powerhouse Builders Pelvic-Floor Elevator • Knee-Lift Stabilizing Exercise • Abdominal Curls • The Roll-up • Single- and Double-Leg Stretches • Oblique Twists • With the Small Ball • Ab Curls on the Ball • Abdominal Challenges • Side-Twist Plank with Leg Lift Check-In: Dieting Blues 6. Strength Training and Antiaging The Long Slow Goodbye of Aging The Antiaging Benefits of Strength Training Osteoporosis--The Silent Bone Saboteur Light Versus Heavy Weights The Pilates-Based Arm Work Ball as Bench • On the Belly • Bicep Curls/Wrist Curls • Side-Lying Arm Work • Sitting on the Ball with Weights Check-In: Weight Training and Women 7. Strength Versus Flexibility My Summer Yoga Class Stressful Lives, Stressed Bodies Functional Flexibility Band and Ball Stretches Single-Leg Stretch Series • Inner Thigh Stretch • Hip Stretch • Spinal Twist • Hip-Flexor Stretch • Kneeling Hamstring Stretch with Ball • The Tabletop and Quad Stretch Check-In: How Are You Doing? 8. Rebuilding Strength Sadie’s Story--Battling a Crippler The Science of Back Pain Extreme Sports and Weekend Warriors The Resistance-Band Exercises Sitting on the Ball: Upper Body • On the Mat: Lower Body • Extensions • Roll Downs with Pull Check-In: Treating Your Low-Back Pain Options and Home Care for Low-Back Pain 9. Recovering Strength and Playfulness in Youth One in Four: A Page from a Teen’s Diary Out-of-Shape Kids Balls in Schools Hyperactive Kids and the Ball Strength Exercises for Children and Teens Sitting • Extensions and Airplane • On Elbows • Side Star • Throw and Catch • Ball Squat forTwo • Teaser for Two • Balance Test Check-In: Solutions for Inactive Families 10. Strength Training for Older Adults A Tolstoyan Story The Self-Fulfilling Prophecy of Aging Older Adults and Exercise Sitting and Pelvic Movements • Resistance-Band Arm Work • Bridges • Planks • Hamstring Curls with Two Balls Check-In: Posture Control and How to Complement Your Strength Workout Final Words Workout 1: Restorative Strength Training Workout 2: Basic Strength Training Workout 3: Intermediate Strength Training Resources Ball and Video Ordering Information Acknowledgments
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