Pilates on the Ball

Colleen Craig is a certified Stott Pilates Trainer and writer. Her second book, Abs on the Ball, features over 100 innovative core-strengthening exercises using small and large balls. She lives in Toronto and teaches workshops throughout the world.

• PrefaceIntroduction: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 Connection1. 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 Ride2. 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 Three3. 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 · Mermaid4. 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 Rollover5. 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 · Grasshopper6. 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 FootworkParallel Feet · Small Turnout · High Half Toe · BodySpheres: Leap Frog · Lower and Lift · Wide Squat7. 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 Pike8. The Simplest of Pleasures: Stretching --Jeff's Story --The Benefits of Stretching--The Ins and Outs of Safe Stretches --The Stretching ExercisesFrog Stretch · Hamstring Stretch · Hip Stretch · Neck Stretch · The Shell · Side Stretches · Psoas Stretch · Shoulder Stretches · The Arch · The Squat9. 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 310. 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 BallResourcesBall, Video, and DVD Ordering InformationAcknowledgmentsExercise LogPilates on the Ball DVD Directory