Ellie Herman's Pilates Workbook on the Ball: Illustrated Step-by-Step Guide

by Ellie Herman

Overview

Discover the body-transforming power of pilates exercises designed for the ball from renowned pilates instructor, Ellie Herman.

Specially designed by San Francisco—based Pilates expert Ellie Herman for her studio clients, the exercises in this book combine the powerful slimming and shaping effects of Pilates with the low-impact, high-intensity workout of the ball. Adding fun, variety and increased effectiveness, the ball transforms traditional Pilates moves into an unparalleled workout offering:

•Aerobic conditioning
•Muscle toning
•Body sculpting
•Fat burning
•Improved posture
•Mental concentration

Each of the movements—from beginner bounces to super-advanced balances—are explained with clear captions and easy-to-follow photo sequences.

Product Details

ISBN-13:	9781569753880
Publisher:	Ulysses Press
Publication date:	12/19/2003
Series:	Dirty Everyday Slang
Pages:	128
Product dimensions:	7.50(w) x 10.25(h) x 0.10(d)

About the Author

A gymnast and athlete as a child, Ellie Herman was constantly doing cartwheels anywhere she could. Ellie went West for College, receiving a BA in Peace and Conflict Studies from UC Berkeley; her thesis was a dance-theater piece about the representation of woman's bodies in American society. While at Berkeley she also studied in the dance department which marked the beginning of her career as a professional dancer and choreographer. After graduating in 1987, Ellie moved to San Francisco and with her friend Carol Lloyd, formed the Flying Buttresses performance troupe combining dance, theater and visual art. She then became the choreographer for Elbows Akimbo, another collaborative multi-media troupe. She performed as a dancer with Harupin-Ha, a Japanese butoh company. Finally in 1991, Ellie formed a dance troupe under her own name; (Ellie Herman and Company) which garnered rave reviews in the New York Times and Village Voice after a tour to New York City. Ellie became interested in Pilates in 1988, after injuring her knee. She formed Ellie Herman Studios in 1993 in San Francisco. It has grown rapidly in the last five years, after she started training and certifying Pilates instructors.

Table of Contents

	Introduction	1
Part 1	Aerobic Warm-Up
	Bouncing Series
	Basic Bouncing	29
	Clapping Above Your Head	29
	Chicken Wings	29
	Drumming	30
	Kick Forward	30
	Cossack	30
	Jumping in Parallel	31
	Jumping in Turn-out	31
	Exploding Star	31
	Hop Around the Ball	32
	Kangaroo	33
	Hip Moves Series
	Side-to-Side	34
	Front and Back	34
	Circles	34
Part 2	Essential Workout
	Breathing in Neutral Spine	36
	Coccyx Curls	37
	Upper Abdominal Curls	38
	Footwork Series
	First Position	39
	Heels in Parallel	39
	Second Position	40
	Advanced Footwork	40
	Hundred	41
	Frog Legs	42
	Short Spine Stretch	43
	Arm Reaches	44
	Rolling Like a Ball	45
	Roll-Up	46
	Single Leg Stretch	48
	Double Leg Stretch	49
	Dead Hang Fold	50
	Criss Cross	52
	Spine Stretch Forward	53
	Teaser	54
	Rollover	56
	Open Leg Rocker	58
	Rollover-Teaser-Open Leg Rocker	59
	Around the World	62
	The Saw	64
	Swan	66
	Double-leg Kicks	67
	Hinge Curl Roll-down	68
	Bridge Series
	Classic Bridge	70
	One Leg Off	71
	Bent Knee Bridge	72
	Hamstring Stretch	72
	Drumming	73
	Semi-Circle	74
	Control Back	76
	Control Back One Leg Off	77
	Side Kicks	78
	Rends de Jambe	79
	Plank Series
	Basic Plank	80
	Push-Up	81
	Jackknife	82
	Jackknife into Handstand	83
	Knee Stretch	84
	One Leg Off (Control Front)	85
	Hip Twist	86
	Rocking Swan	87
	Grasshopper	88
	Butt Series
	Swimming Legs	90
	Charlie Chaplin	91
	Heel Squeezes	91
	Scissors	92
	Exploding Swan	93
	Supine Series
	Basic Roll-down/Roll-up	94
	Torso Table Top	96
	Single-leg Table	96
	Butt Squeeze	96
	Upper Abdominal Curls	97
	Lie Back Stretch	98
	Swan Against the Wall	100
	Parallel Squat	102
Part 3	Cool Down
	Lana Turner	106
	Cat	108
	Psoas Stretch	110
	Advanced Psoas Stretch	111
	Index	112

Editorial Reviews

Pilates For Dummies|||0764553976|$21.99|Wiley, John & Sons|05/2002|16K / yr

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