279. Abs on the Ball Pilates Approach

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279. Abs on the Ball Pilates Approach

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

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Syllabus

Acknowledgments
1. Why Another Book on Abdominal Conditioning?
The Problem with Traditional “Ab Conditioning”
Learning from the Latest Research
The Pilates Powerhouse
The Ball As Perfect Partner
2. Abs on the Ball Fundamentals
The Breath: A Crucial Starting Point
The Key Player: Transversus Abdominis
Connecting Navel to Spine
The Pelvic Floor: The “Elevator” at the Bottom of the
Powerhouse
Neutral Pelvis
Inside Out
Everyday Abs
Quality, Not Quantity
3. Final Points
The Right Ball for You
Helpful Hints and Precautions
One Final Word
4. Basic Abs on the Ball

Practicing the Fundamentals
Back Breathing
Neutral Pelvis Lying on the Mat
Lifting the Head off the Mat
Connecting Navel to Spine
Pelvic Floor Exercise
The Basic Abs on the Ball Exercises
Ab Curls with Small Ball
Half Roll-up with Arm Stretch and Tabletop Legs
Small Extensions on Small Ball
Half Roll Down
Rolling Like a Ball
Single Leg Stretch
Oblique Twists
Sidework with Small Ball
Hip Rolls with Small Ball
Hip Rolls with Leg Extensions
Ab Curls on Small Ball
The Waterfall
Hips Rolls on Large Ball
Hip Rolls with Balance
Ab Curls on Large Ball
Walk Up and Down
Rolling from Side to Side
Ball Balance

5. Intermediate Abs on the Ball
Practicing the Fundamentals
Neutral Spine Sitting
Find the Core Sitting
Knee Lift Stabilizing Exercise on Small Ball
The Intermediate Abs on the Ball Exercises
Full Roll-up
Double Leg Stretch
Teaser Prep
Lower and Lift
Leg Pull-up and Bicycle
Spine Twist

Leg Circles, Bicycle, and Scissors in Air
On Elbows
Thigh and Ankle Squeeze and Supported Swan
Bend and Stretch
Backward Crunch
Hip Lift
Back Extensions on Knees
Side Raises
Side Crunches
Planks
Side Shell with Kick
Arabesque
Tabletop Balance
Body Openers

6. Advanced Abs on the Ball
Practicing the Fundamentals
One Leg Standing
Opposite Hand and Foot
The Advanced Abs on the Ball Exercises
The Hundred
Roll Over
Corkscrew
Side Bridge on Small Ball
Boomerang
Rocking Horse Extension
Scissors
Teaser
Sidebend and Twist
Side-twist Plank
The Pike
Single Leg Shell
Kneeling Side Lifts
The Star
Ports de Bras
Plank with Hands on the Ball
Kneel on the Ball

7. The Short Workouts
Fifteen-minute Basic Abs Workout
Thirty-minute Basic Abs Workout
Fifteen-minute Intermediate Abs Workout
Thirty-minute Intermediate Abs Workout
Fifteen-minute Advanced Abs Workout
Thirty-minute Advanced Abs Workout
Resources
Ball and Video Ordering Information
Also by Colleen Craig
About the Author
About Inner Traditions
Books of Related Interest
Copyright

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