Pilates on the Ball: The World's Most Popular Workout Using the Execise Ball

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More About This Book

Overview

A unique and exciting synthesis of two highly acclaimed fitness techniques: Pilates Method and the Swiss exercise ball.

• Non-impact Pilates exercises on the ball can be adapted for all levels of ability, from fitness trainers and weekend athletes to those healing from injury or chronic back pain.

• Shows how to practice Pilates techniques without expensive equipment.

• Profusely illustrated with black-and-white photographs for maximal learning.

The Pilates Method of body conditioning is a highly effective workout technique that strengthens the body while engaging the mind. Developed in the early twentieth century by accomplished boxer and gymnast Joseph Pilates, the Pilates Method aligns the body; builds long, lean muscles; and develops core abdominal strength. Many lifestyle and fitness magazines have named Pilates the hottest workout of the decade.

In a first-of-its-kind fusion, Pilates on the Ball merges the principles and exercises of the highly effective Pilates Method of body conditioning with the unique functions of the exercise ball, used by Olympic coaches, dancers, and athletes to fine-tune body awareness and enhance physical performance. The ball magnifies the benefits of the carefully developed and refined Pilates Method. Because maintaining balance on the ball recruits the deep, stabilizing muscles of the spine, the postural muscles are strengthened. The ball intensifies athletic performance by increasing resistance and heightening awareness of how the body moves in space. Chapters detail the Pilates principles step by step, with successive movements to challenge all levels of ability and "watch points" for careful evaluation of your form. Intense enough to engage seasoned athletes yet accessible enough to use as an everyday exercise routine or to alleviate chronic pain, Pilates on the Ball builds strong bodies and engaged minds.

Editorial Reviews

Arizona Networking News
Craig offers 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...

Product Details

  • ISBN-13: 9780892819812
  • Publisher: Inner Traditions/Bear & Company
  • Publication date: 9/28/2001
  • Pages: 192
  • Sales rank: 234,458
  • Product dimensions: 8.05 (w) x 9.98 (h) x 0.43 (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

Pilates on the Ball

Introduction Heaven or Hell?
Our Relationship to Physical Activity

Ingrid’s Story On a recent trip to Africa I had tea with Ingrid, a seventy-year-old widow of a European diplomat. My friends and I sat outside on a veranda overlooking a sprawling garden wild with climbers, fig trees, and unswept leaves, an oasis where even in the dead of an African winter insects, birds, and flowers thrived. The sun was very sharp but falling fast as the tea arrived, colonial style, carried on a well-dressed tray by the domestic helper. My friends baited Ingrid to talk about her sojourns in the various African countries where she and her late husband had lived. “Sudan, Egypt, Congo, Kenya, Uganda,” she rattled off. She was my mother’s age yet had lived a life I could not imagine. Not a life of shopping malls, PTA meetings, or painting classes, but one of terrorist bombings, grenade attacks, luxury houses on stilts overlooking foreign oceans; a decadent life with too much drinking and cigarette smoking.
The sharp cold made us move inside. We sat on leather sofas in front of a massive stone fireplace surrounded by animal-skin carpets and bead-decorated stools. Every eye was on the sun-aged, blue-eyed diplomat’s wife, who smoothed a stray piece of hair back from her face in a mood reminiscent of a 1950s Hollywood starlet. Once in Uganda she had been roused from a bath at midnight by the sound of guerillas with AK-47s stomping around in the very next room. After Idi Amin’s fall, Ingrid slipped into the dictator’s ransacked home to help herself to a stool and a telephone. These stories would have had a historian or a journalist jumping. Yet what made my ears perk up was her announcement of how she had transformed the mammoth stone-filled field around her new home into a lush garden. Her husband, she explained, had died two years previously; soon after she had begun to “shrivel up,” and she needed to walk with a cane. One day she looked into a mirror, a crystal glass full of scotch nearby, to admit that she had again gone off the wagon and was old--a “skeleton” living in another radically transformed African country. Then a close friend had helped her to stop drinking. Sober and alone, she was forced to take control of her life.
“What did you do?” I asked.
The fire glowed in the grate behind her. “Physical work--like a man,” she said with a small smile. “I designed the garden. I ordered truckloads of dirt. I put in the two fishponds. Of course I had help. I had to get rid of the ‘sticks.’ These, what-you-call, canes, held me back from planting.”
“Now what do you do?” I asked. She had two gardeners who appeared to take care of much of the yard work.
“Swim aerobics,” she said. “I started eight months ago. I go every second day. The swim aerobics led to the mall walking.”
“Mall walking?”
“On the days I don’t swim, I walk. It’s very organized. True as God, they even time us with stopwatches. Like an American, I am,” she laughed. “Can you see me walking in circles inside a mall? But I love it.”
“You do?” exclaimed one of my friends. Like me he was no doubt trying to imagine Ingrid clad in sneakers and track clothing.
Ingrid nodded.
Behind the chair in which she sat Ingrid had arranged some fat purple-brown pods with other dried flowers. I knew these pods opened with a crack--a crack you could hear from a distance--before flinging out their seeds. One look at these wondrous pods and I was reminded of the transforming power of a new beginning.
“My life is saved,” Ingrid added after a moment. “My face is old. I am ashamed of my face. But my body, it sings.”

Movement and You What is your relationship to physical activity? Have you despised exercise most of your life so that even the idea of a walk feels like a chore? Or do you crazily toss yourself from one activity to the next, from one new fitness phase to another? Perhaps you are one of the so-called weekend warriors, the people who do nothing physical all week, then at the first opportunity toss themselves into frenzied, extended exercise--pedaling all day on an ill-tuned bicycle or swimming nonstop across a lake. Or maybe you are relatively fit. You are disciplined enough to slip in three sessions a week at your local Y or health club, but you are terribly bored of the same old routine. In frustration you find yourself on the floor, your feet hooked under a heavy bar, forcing yourself to do dozens and dozens of sit-ups. Yet in spite of your efforts you do not achieve the results you want.
Throughout my life I have had the opportunity to live on different continents and learn from different peoples and cultures. In many countries I have witnessed the same erratic relationship to exercise that we North Americans have. In Russia I have seen people worn to the bone by the strains of daily life, as dog-tired as the stray mutts who sleep outside the metro stations; yet these same people will fire off a set of push-ups in their cramped apartments. They may not exercise again for months, even years. In South Africa I have seen activists pull on torn sneakers to jog ten kilometers and then smoke their lungs out at meetings afterward. In North America we use our cars to drive two blocks to a corner store, then we sit atop stationary bikes, often in front of the television, unaware of our posture or technique. In spite of an extensive background in dance movement and ballet, even I cut myself off from my body for twenty years, believing that intellectual pursuits were “noble” and physical ones “superficial.”

Table of Contents

Pilates on the Ball
The World's Most Popular Workout Using the Exercise Ball

Preface Introduction: Heaven or Hell? Our Relationships 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 Foreward - The Saw - Round Back - Bodysheres: 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 Extention versus Flexion The Extention Exercises The Swan - Swan Dive - Shell on the Ball - More Extentions - Grasshopper
6. Pilates On the Ball Arm- and Footwork
Jenny's Story Physical Frugality 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 Benefit 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-stresing 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 and Video Ordering Information
Acknowledgments
Exercise Log

Customer Reviews

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Sort by: Showing all of 2 Customer Reviews

  • Anonymous

    Posted October 31, 2002

    A unique way to exercise!

    This book has a lot to offer just about anyone, that is provided they like the idea of using the Swiss ball, which is a lot of FUN. The book includes exercises for just about every area of your body and even throws in a section on stress management. I recommend this book for anyone who prefers to exercise at home and wants something different from regular floor mat exercise.

    1 out of 1 people found this review helpful.

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

  • Anonymous

    Posted February 6, 2012

    No text was provided for this review.

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