Innovative abdominal exercises to help tone the abdomen, improve posture, and build a strong back using the Swiss exercise ball. Offers a 10-minute and 20-minute workout for all levels of fitness. Shows how the mobility of the ball targets underutilized muscles. Shows how traditional sit-ups and "ab" machines limit how much abdominal muscles can be trained and also aggravate lower back pain and neck tension. The exercise ball has long been recommended by doctors, physical therapists, and Olympic coaches for people suffering from back pain. Now Colleen Craig, author of the bestselling book Pilates on the Ball, reveals why the exercise ball is unmatched as a tool for building superb abdominal strength. She presents a selection of over 80 innovative exercises, including some of the key powerhouse-builders from the Pilates Method, all of which she has adapted specifically to the ball. 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 ball targets underutilized muscles, recruiting both deep and superficial abdominal muscle fibers to enhance results. Abs on the Ball includes exercises for all ability levels that show how to properly use the breath and how to activate the correct muscles during a workout--from the core exercises of the Waterfall, Oblique Curls, and Full Abdominal Curls to the more advanced Side Twist Plank, the Teaser, and Backward Crunch. The author also offers a 10- and 20-minute workout designed not only to build the abdominal core, but also to strengthen and train deep muscles in the back and hip in order to soothe lower back pain and increase overall body strength, balance, and coordination.
The World's Most Popular Workout Using the Exercise Ball
Author: Colleen Craig
Publisher: Inner Traditions / Bear & Co
Category: Health & Fitness
A synthesis of two acclaimed fitness techniques, the body-conditioning Pilates Method and the Swiss exercise ball, presents a low-impact exercise program without the requirement of expensive equipment, and that can be adapted to all levels of athletic ability, as well as to those healing from injury or chronic back pain. Original.
Lose weight, reshape your body, and feel better—all in just ten minutes a day! That's the promise of Move to Lose, fitness expert Chris Freytag's cutting-edge program for fast weight loss and long-lasting results. In Move to Lose, fitness expert Chris Freytag presents her doable weight-loss program aimed at real people with real lives. A mother of three and a businesswoman, she knows how tough it is to maintain an exercise program and a healthy diet. But with just ten minutes of exercise a day and some minor changes in diet and lifestyle, lasting weight loss is possible. Freytag provides practical tips, information, and guidance for maintaining a positive mind-set and incorporating healthy eating habits and exercise into day-to-day life, including ten minute daily strength, flexibility, and aerobic exercise programs to rev up metabolism and help build fat-burning muscles. Permanent weight loss is easier to achieve than you think, and no radical diets, gym memberships, or dangerous weightloss supplements are necessary—just a commitment to move and lose.
Weights are great for working the arms and upper body, and the exercise ball produces exceptional results in the core abs and lower body. With exercises suited for all skill levels, Weights on the Ball Workbook shows how to simultaneously use both pieces of equipment for the ultimate total-body workout. Just sitting on a bench while performing arm curls leaves abdominals doing virtually nothing and leg muscles completely relaxed. Sit balanced on the ball while doing those same curls and a simple arm movement explodes into a total-body exercise as the mid- and lower-body stabilizer muscles are forced to work equally hard. Weights on the Ball Workbook teaches combination exercises like seated curls as well as dozens of specially designed movements that fully utilize the potential of this unique equipment tandem. In addition to programs that are easily tailored to individual fitness levels, Weights on the Ball Workbook describes proper training methods and explains how to achieve specific goals by varying the workout and carefully monitoring the number of repetitions. Last but not least, the author shows how to have fun and enjoy a workout that produces results in half the time of a traditional workout.
Core Strength For Dummies explores a number of workouts designed to work the different core muscles that stabilize the spine and pelvis and run the entire length of the torso. It also provides information on all of the tools and guidance needed to reach a desired fitness goal.