Abs on the Ball: A Pilates Approach to Building Superb Abdominals

( 2 )
Pick Up In Store

Pick Up in Store

Reserve and pick up in 60 minutes at your local store

Paperback
$13.85
BN.com price
$19.95 List Price (Save 31%)
Marketplace (New and Used)
from
$0.01
$19.95 List Price (Save 100%)
Usually ships in 1-2 business days
All (42)  
Used (31)  
New (11)  
Close
Sort by
Page 1 of 5
Showing 1 – 9 of 42 (5 pages)
$0.01
(Save 100%)
Better World Books
Seller since 2006

Feedback rating:

(50880)

Condition:

New — never opened or used in original packaging.

Like New — packaging may have been opened. A "Like New" item is suitable to give as a gift.

Very Good — may have minor signs of wear on packaging but item works perfectly and has no damage.

Good — item is in good condition but packaging may have signs of shelf wear/aging or torn packaging. All specific defects should be noted in the Comments section associated with each item.

Acceptable — item is in working order but may show signs of wear such as scratches or torn packaging. All specific defects should be noted in the Comments section associated with each item.

Used — An item that has been opened and may show signs of wear. All specific defects should be noted in the Comments section associated with each item.

Refurbished — A used item that has been renewed or updated and verified to be in proper working condition. Not necessarily completed by the original manufacturer.

Good
Shows some signs of wear, and may have some markings on the inside. 100% Money Back Guarantee. Shipped to over one million happy customers. Your purchase benefits world literacy!

Ships from: Mishawaka, IN

Usually ships in 1-2 business days

  • •Canadian
  • •International
  • •Standard, 48 States
  • •Standard (AK, HI)
  • •Express, 48 States
  • •Express (AK, HI)
$0.99
(Save 95%)
BookHolders MD
Seller since 2005

Feedback rating:

(3582)

Condition: Good
first Good [ No Hassle 30 Day Returns ] Publisher: Healing Arts Press Pub Date: 5/30/2003 Binding: Paperback Pages: 192.

Ships from: College Park, MD

Usually ships in 1-2 business days

  • •Canadian
  • •International
  • •Standard, 48 States
  • •Standard (AK, HI)
  • •Express, 48 States
  • •Express (AK, HI)
$0.99
(Save 95%)
Mondazzi Jewelry & Book Empori CT
Seller since 2008

Feedback rating:

(916)

Condition: Like New
2003 Paperback Fine Nearly Perfect, A Never Read Store Copy.

Ships from: Windsor, CT

Usually ships in 1-2 business days

  • •Canadian
  • •International
  • •Standard, 48 States
  • •Standard (AK, HI)
  • •Express, 48 States
  • •Express (AK, HI)
$1.99
(Save 90%)
BookServ.Plus
Seller since 2009

Feedback rating:

(636)

Condition: Good
089281098X Tape on back cover. Clean text. Clean text. Some moisture wear on bottom edge. SATISF GNTD + SHIPS W/IN 24 HRS. Sorry, no APO deliveries. Ships in a padded envelope ... with free tracking. 4067p /1613 Read more Show Less

Ships from: FORT LAUDERDALE, FL

Usually ships in 1-2 business days

  • •Canadian
  • •Standard, 48 States
  • •Standard (AK, HI)
$1.99
(Save 90%)
BookServ.Plus
Seller since 2009

Feedback rating:

(636)

Condition: Very Good
089281098X Clean text. SATISF GNTD + SHIPS W/IN 24 HRS. Sorry, no APO deliveries. Ships in a padded envelope with free tracking. 1501p

Ships from: FORT LAUDERDALE, FL

Usually ships in 1-2 business days

  • •Canadian
  • •Standard, 48 States
  • •Standard (AK, HI)
$1.99
(Save 90%)
Silver Arch Books
Seller since 2010

Feedback rating:

(1295)

Condition: Very Good
Book shows a small amount of wear - very good condition! Selection as wide as the Mississippi.

Ships from: St Louis, MO

Usually ships in 1-2 business days

  • •Canadian
  • •International
  • •Standard, 48 States
  • •Standard (AK, HI)
  • •Express, 48 States
  • •Express (AK, HI)
$1.99
(Save 90%)
Books Squared
Seller since 2009

Feedback rating:

(4448)

Condition: Good
Only lightly used. Book has minimal wear to cover and binding. A few pages may have small creases and minimal underlining. Book selection as BIG as Texas.

Ships from: Dallas, TX

Usually ships in 1-2 business days

  • •Canadian
  • •International
  • •Standard, 48 States
  • •Standard (AK, HI)
  • •Express, 48 States
  • •Express (AK, HI)
$1.99
(Save 90%)
Books Squared
Seller since 2009

Feedback rating:

(4448)

Condition: Good
Only lightly used. Book has minimal wear to cover and binding. A few pages may have small creases and minimal underlining. Book selection as BIG as Texas.

Ships from: Dallas, TX

Usually ships in 1-2 business days

  • •Canadian
  • •International
  • •Standard, 48 States
  • •Standard (AK, HI)
  • •Express, 48 States
  • •Express (AK, HI)
$1.99
(Save 90%)
Silver Arch Books
Seller since 2010

Feedback rating:

(1295)

Condition: Good
Book has a small amount of wear visible on the binding, cover, pages. Selection as wide as the Mississippi.

Ships from: St Louis, MO

Usually ships in 1-2 business days

  • •Canadian
  • •International
  • •Standard, 48 States
  • •Standard (AK, HI)
  • •Express, 48 States
  • •Express (AK, HI)
Page 1 of 5
Showing 1 – 9 of 42 (5 pages)
Close
Sort by
NOOK Book (eBook)
$11.37
BN.com price
$19.95 List Price (Save 43%)

Available on NOOK devices and apps

  • Nook Devices
  • NOOK
  • NOOK Color
  • NOOK Tablet
  • Tablet/Phone
  • NOOK for iPad
  • NOOK for iPhone
  • NOOK for Android
  • NOOK for Android (Tablet)
  • NOOK Kids for iPad
  • PC/Mac
  • NOOK Study
  • NOOK for PC
  • NOOK for Mac

Want a NOOK? Explore Now

More About This Book

Overview

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.

Editorial Reviews

Publishers Weekly
Craig preempts reader doubts about the need for her latest fitness-on-the-ball book with a first chapter called "Why Another Book on Abdominal Conditioning?" Here, she explains the drawbacks of some traditional abdominal conditioning methods, the implications of recent research, the benefits of the Joseph H. Pilates method of core strengthening and the ways that an exercise ball enhances an abdominal workout. Then Craig takes the reader from the fundamentals of Pilates-based abdominal work on a ball (from breathing to body parts) and on to basic, intermediate and advanced exercises. The book concludes with a series of 15 and 30-minute workouts incorporating moves described in previous chapters. Black-and-white photos clearly illustrate how each exercise should be done, making this book appropriate even for those with a limited fitness vocabulary. 150 b&w illustrations. (June) Copyright 2003 Reed Business Information.
Library Journal
The Pilates Method of exercise considers the abdominal area to be the body's powerhouse and claims that its proper conditioning can result in optimum movement and enhanced stability. Noted Pilates instructor Craig (Pilates on the Ball) presents a unique approach to abdominal conditioning by adapting Pilates techniques to exercise balls. The result is a fun but challenging workout that can be incorporated into any fitness regimen. Craig covers more than 80 illustrated exercises, which require concentration and balance to perform with a ball. She explains that traditional exercises, like sit-ups or those using machines, may limit development to only the larger abdominal muscles. However, the exertion required to maintain these postures on the mobile surface of an exercise ball should recruit both deep and superficial abdominal muscles for a superior workout. Craig offers good advice on form and breathing and explains the purpose of each exercise in a reader-friendly format that encompasses easy, intermediate, and advanced levels. Full of sound guidance, her book brings a fresh element to fitness training that will complement basic exercise collections in both public and academic libraries.-Deborah Anne Broocker, Georgia Perimeter Coll., Dunwoody Copyright 2003 Reed Business Information.

Product Details

  • ISBN-13: 9780892810987
  • Publisher: Inner Traditions/Bear & Company
  • Publication date: 5/5/2003
  • Pages: 200
  • Sales rank: 458,298
  • Product dimensions: 7.90 (w) x 10.00 (h) x 0.70 (d)

Meet the Author

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.

Read an Excerpt

Abs on the Ball

Introduction Our Center, Our Powerhouse When I first told people I was writing a new book called Abs on the Ball, numerous responses and reactions found me. I was reminded that for many our abdomens are an emotionally charged part of the body, a barometer of strength and vulnerability. One man, hiding behind a deep laugh that made his own belly quiver, joked about being 'ruled by his stomach.' A woman spoke about her pitch-perfect intuition, inherited from her grandmother, allowing her to discern a situation 'from her guts.' Even pronouncing the word 'abs' caused people to physically adjust their bodies, shift forward in their chairs, or stand taller. Others grabbed their bellies, folding the flesh this way and that; or hid their midsection behind grim, folded arms. One woman wryly expressed interest in if I would be baring my own belly for the book's cover.
Joseph Pilates, the founder of the famous Pilates Method of body conditioning, saw the abdominal area as the center, or powerhouse, of the body. He perceived the powerhouse or 'girdle of strength' as the area between the bottom rib and the pelvis, the region that connects the abdomen with the lower back and buttocks. This circular belt of supporting abdominal and spinal muscles was for Pilates, who studied yoga and zen meditation, a mental and spiritual center as well as a physical, gravitational one. This is why there is talk in a Pilates class, as well as in other mind-body disciplines, of the importance of being emotionally, not just physically supported. To lose one's center is to become unhinged and unfocused, susceptible to the chaos of the world around you. 'Strengthening the powerhouse' is not simply about toning the waist or sculpting the perfect six-pack. It is about finding balance and serenity to live in the world as it is.
Why have I chosen a Pilates approach to Abs on the Ball even though some of the exercises presented here are not Pilates in origin? Notwithstanding the power of having a strong emotional center, the answer is a physical one. One of the key principles of the Pilates Method is that movement should be initiated from the Powerhouse. So before each Pilates exercise one braces the core by pulling in the navel and engaging the deep centering muscles. The goal is to keep the mid-section still while precise movements of the arms and legs are added. Each and every time! No wonder that participants new to Pilates first notice changes in their waistbands or that many in the fitness and rehabilitation world believe that the Pilates approach is the most effective and safe way to strong abdominals. Tummies flatten, pants hang loose, and low backs resist pain. But there is more going on here than meets the eye.
Magic, As Long as the Correct Muscles are Targeted The Pilates approach will work its magic on your abdominal center as long as the proper muscles are taught to work. If the correct muscles are not targeted, and the exercises are not performed properly, the benefits of a secure back and optimal posture will not be guaranteed. Later, we will see how traditional sit-ups and ab machines actually limit the degree to which abdominal muscles can be trained. We will also understand how important it is that the body, specifically the pelvis, is in the correct position and the role that quality of movement plays in abdominal training.
Experts in the field of rehabilitation have known for a while that a strong abdominal core protects the spine but they were never completely sure how. In Rick Jernmett's excellent book Spinal Stabilization: The New Science of Back Pain, the role of the abdominals, especially the role that the deepest abdominal muscles have on the stabilization of the spine, is spelt out. He explains that the deep transversus abdominis attaches directly onto the spinal column and is thus able to 'stabilize individual vertebrae of the lower back, preventing excess sliding, bending, and rotation motions.' Jemmett, a physical therapist, lecturer, as well as golfer, runner and skier, reviews the latest research from Canada, the United States, Japan, and Australia on the role of the spinal column and its muscles. He concludes that various muscles of the spine have different functions. The deepest muscles and ligaments steady the spine and act as 'position sensors' supplying the brain with critical information on the position of the joints of the vertebrae. The next layer is the 'stabilizers', the deep muscles of the abdominals and back. These are the key players in the Powerhouse and their function is to stabilize the low back and spine and keep it free from pain. Finally, the outer layer consists of large superficial muscles, sometimes called the Prime Movers. The Prime Movers create powerful, one-off movements like extending the spine or lifting a leg or arm. The superficial muscles should be added into the picture only when the stabilizers provide a strong foundation for them.
As this important new information spreads into the fitness world more trainers and instructors are teaching the technique of 'bracing the abs' or 'moving from the core'. But before students and trainers alike can do this properly they need to make doubly sure they are targeting the correct muscles. How can the average person or athlete distinguish between a deep or superficial muscle? What will they feel if the correct connection is made? And once a deep muscle is located and trained how can it be integrated back into a healthy movement pattern?

Table of Contents

Abs On the Ball
A Pilates Approach to Building Superb Abdominals

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

Customer Reviews

Average Rating 4.5
( 2 )

Rating Distribution

5 Star

(1)

4 Star

(1)

3 Star

(0)

2 Star

(0)

1 Star

(0)

Your Rating:

Review Guidelines
Add Recommendations
Your Name: Create a Pen Name or Leave Anonymously

Barnes & Noble.com Review Rules

Our reader reviews allow you to share your comments on titles you liked, or didn't, with others. By submitting an online review, you are representing to Barnes & Noble.com that all information contained in your review is original and accurate in all respects, and that the submission of such content by you and the posting of such content by Barnes & Noble.com does not and will not violate the rights of any third party. Please follow the rules below to help ensure that your review can be posted.

Reviews by Our Customers Under the Age of 13

We highly value and respect everyone's opinion concerning the titles we offer. However, we cannot allow persons under the age of 13 to have accounts at BN.com or to post customer reviews. Please see our Terms of Use for more details.

What to exclude from your review:

Please do not write about reviews, commentary, or information posted on the product page. If you see any errors in the information on the product page, please send us an email.

Reviews should not contain any of the following:

  • - HTML tags, profanity, obscenities, vulgarities, or comments that defame anyone
  • - Time-sensitive information such as tour dates, signings, lectures, etc.
  • - Single-word reviews. Other people will read your review to discover why you liked or didn't like the title. Be descriptive.
  • - Comments focusing on the author or that may ruin the ending for others
  • - Phone numbers, addresses, URLs
  • - Pricing and availability information or alternative ordering information
  • - Advertisements or commercial solicitation

Reminder:

  • - By submitting a review, you grant to Barnes & Noble.com and its sublicensees the royalty-free, perpetual, irrevocable right and license to use the review in accordance with the Barnes & Noble.com Terms of Use.
  • - Barnes & Noble.com reserves the right not to post any review -- particularly those that do not follow the terms and conditions of these Rules. Barnes & Noble.com also reserves the right to remove any review at any time without notice.
  • - See Terms of Use for other conditions and disclaimers.
Search for Products You'd Like to Recommend

Recommend other products that relate to your review. Just search for them below and share!

Create a Pen Name

Your Pen Name is your unique identiy on BN.com. It will appear on the reviews you write and other website activities. Your Pen Name cannot be edited, changed or deleted once submitted.

Your Pen Name can be any combination of alphanumeric characters (plus - and _), and must be at least two characters long.

Continue Anonymously

We're sorry, but penname is already taken.

Please select one of the following:
Your Pen Name can be any combination of alphanumeric characters (plus - and _), and must be at least two characters long.

Continue Anonymously

penname is available!

By visiting the BN.com website or marking a purchase on BN.com, a User is deemed to have accepted the Terms of Use.

Continue Anonymously

Welcome, penname

You have successfully created your Pen Name. Start enjoying the benefits of the BN.com Community today.

Sort by: Showing all of 2 Customer Reviews

  • Anonymous

    Posted March 30, 2005

    Great Ball Workout

    This book will offer readers workouts on the ball that will strengthen the core and help stregthen the body while workingout at home or the gym.

    Was this review helpful? Yes  NoThank you for your feedback.   Report this reviewThank you, this review has been flagged.

  • Anonymous

    Posted July 27, 2004

    A really great ab workout!

    I just bought this book a few days ago, and have been practicing the beginner section everyday. I feel the muscles working, and not just the outer ones, but the inner muscles as well. Each exercise is very well explained, the pictures are easy to follow as well. Not only that, but she also teaches the reader how to breathe properly during each exercise. I've been doing it wrong for so long! Definatley worth it.

    Was this review helpful? Yes  NoThank you for your feedback.   Report this reviewThank you, this review has been flagged.
Sort by: Showing all of 2 Customer Reviews
If you find inappropriate content, please report it to Barnes & Noble
Why is this product inappropriate?
Comments (optional)
500 character limit