Strength Training on the Ball: a Pilates Approach to Optimal Strength and Balance

Description

Intro; Title Page; Acknowledgments; Contents; Introduction: Function Versus Strength; Liuda's Story; Recovering Function and Strength; Connecting the Dots: A Pilates Approach; Not a Recipe Book; 1. The Ball and The Method; Aquilino's Story; The Pilates Method: Over Ninety Years Old and Growing Strong; Why Pilates-Based Ballwork?; Check-In: Getting Started; 2. Breathing and Releasing; Maria's Story: Freeing the Rib Cage; The Three-Dimensional Breath; Rest As You Go: An Italian Story; The Breathing Exercises; Ball Breathing; Chest Opener with Arm Circles; Breathing and The Hundred;Strength Training on the Ball offers step-by-step photographs for each exercise, realistic yet motivating goals, and teaching tips for physical educators. Three specialized workouts are included: a therapeutic workout for recovery from injuries, a basic beginner's workout, and a challenging workout for athletes and gym enthusiasts. Safe for beginners, children, teenagers, and seniors, with new challenges for the seasoned athlete. Intro Title Page Acknowledgments Contents Introduction: Function Versus Strength Liuda's Story Recovering Function and Strength Connecting the Dots: A Pilates Approach Not a Recipe Book 1. The Ball and The Method Aquilino's Story The Pilates Method: Over Ninety Years Old and Growing Strong Why Pilates-Based Ballwork? Check-In: Getting Started 2. Breathing and Releasing Maria's Story: Freeing the Rib Cage The Three-Dimensional Breath Rest As You Go: An Italian Story The Breathing Exercises Ball Breathing Chest Opener with Arm Circles Breathing and The Hundred Check-In: The Right Ball for You3. Stability Before Strength Dawn's Story: Achieving "Moving Stability" "Big Engines" Versus "Control Engines" Nervous-System Error The Pre-Pilates Stabilizing Exercises Navel-to-Spine Tailbone Curls Pelvic Floor and Knee-Lift Stabilizing Exercise Heel Slides and Single-Leg Circles Scapula Isolation and Rib Cage Stability Half Roll-Downs with Resistance Band Check-In: The Work of Attention 4. Strength Training, Posture, and Balance Arthur's Story Posture: Staying in Line with Gravity Uncovering a New Neutral Spine Strength Training and Balance The FootworkThe Footwork Exercises Squats with and without Weights Single-Leg Footwork and Lunges Check-In: Balance Tests and Postural Assessment 5. The Abdominals: The Powerhouse to Strength Cindy's Story: Activating the Elevator at the Base of the Powerhouse The Powerhouse: A Three-Dimensional Cylinder Crunches Versus Curls The Key Powerhouse Builders Pelvic-Floor Elevator Knee-Lift Stabilizing Exercise Abdominal Curls The Roll-up Single- and Double-Leg Stretches Oblique Twists With the Small Ball Ab Curls on the Ball Abdominal Challenges Side-Twist Plank with Leg Lift Check-In: Dieting Blues6. Strength Training and Antiaging The Long Slow Goodbye of Aging The Antiaging Benefits of Strength Training Osteoporosis-The Silent Bone Saboteur Light Versus Heavy Weights The Pilates-Based Arm Work Ball as Bench On the Belly Bicep Curls/Wrist Curls Side-Lying Arm Work Sitting on the Ball with Weights Check-In: Weight Training and Women 7. Strength Versus Flexibility My Summer Yoga Class Stressful Lives, Stressed Bodies Functional Flexibility Band and Ball Stretches Single-Leg Stretch Series Inner Thigh Stretch Hip Stretch Spinal Twist Hip-Flexor StretchKneeling Hamstring Stretch with Ball The Tabletop and Quad Stretch Check-In: How Are You Doing? 8. Rebuilding Strength Sadie's Story-Battling a Crippler The Science of Back Pain Extreme Sports and Weekend Warriors The Resistance-Band Exercises Sitting on the Ball: Upper Body On the Mat: Lower Body Extensions Roll Downs with Pull Check-In: Treating Your Low-Back Pain Options and Home Care for Low-Back Pain 9. Recovering Strength and Playfulness in Youth One in Four: A Page from a Teen's Diary Out-of-Shape Kids Balls in Schools Hyperactive Kids and the Ball