Download Abs on the Ball: A Pilates Approach to Building Superb by Colleen Craig PDF

By Colleen Craig

Leading edge stomach workouts to aid tone the stomach, increase posture, and construct a powerful again utilizing the Swiss workout ball.
* bargains a 10-minute and 20-minute exercise routine for all degrees of health.
* exhibits how the mobility of the ball pursuits underutilized muscular tissues.
* exhibits how conventional sit-ups and "ab" machines restrict how a lot stomach muscle tissues might be proficient and in addition irritate returned ache and neck rigidity.

The workout ball has lengthy been steered through medical professionals, actual therapists, and Olympic coaches for individuals being affected by again discomfort. Now Colleen Craig, writer of the bestselling booklet Pilates at the Ball, finds why the workout ball is unequalled as a device for development exceptional stomach energy. She offers a range of over eighty cutting edge routines, together with many of the key powerhouse-builders from the Pilates technique, all of which she has tailored in particular to the ball.
Craig exhibits how conventional sit-ups and "ab" machines really restrict the measure to which stomach muscle groups may be educated and will even worsen returned soreness and neck stress. by contrast, the very mobility of the ball goals underutilized muscle tissues, recruiting either deep and superficial belly muscle fibers to augment effects.
Abs at the Ball contains workouts for all skill degrees that express tips on how to thoroughly use the breath and the way to turn on the right kind muscle mass in the course of a workout--from the middle workouts of the Waterfall, indirect Curls, and entire belly Curls to the extra complicated facet Twist Plank, the Teaser, and Backward Crunch. the writer additionally deals a ten- and 20-minute exercise routine designed not just to construct the stomach center, but additionally to reinforce and teach deep muscular tissues within the again and hip with a view to soothe again discomfort and raise total physique energy, stability, and coordination.

Show description

Read Online or Download Abs on the Ball: A Pilates Approach to Building Superb Abdominals PDF

Similar physical fitness books

Flexibility: A Concise Guide: To Conditioning, Performance Enhancement, Injury Prevention, and Rehabilitation (Musculoskeletal Medicine)

This groundbreaking ebook is a definitive advisor to flexibility and revises the conceptual framework of the sector. In Flexibility: A Concise consultant, the authors offer a clean point of view on flexibility, person who demanding situations present pondering perform, from the conceptual foundations of analysis to the sensible purposes of stretching suggestions in a couple of domain names. All significant different types of flexibility process and coaching are coated during this complete textual content, with an emphasis on whilst and the way to exploit each one technique competently and successfully. particular functions to rehabilitation, activity, health, and dance make this ebook a useful source for all practitioners and execs within the box of human circulate. Combining 3 a long time of recreation and rehabilitation examine with severe and artistic pondering and research, Flexibility: A Concise advisor is a must have source for activities drugs physicians, orthopedic surgeons, actual therapists, athletic therapists, chiropractors, coaches, and different execs.

Food and Fitness: A Dictionary of Diet and Exercise

A very good nutrition and common workout are the major parts of a fit way of life. nutrition and health permits the reader to judge the claims made approximately diversified diets and kinds of workout, in an effort to decide on the mix so much fitted to his/her wishes. equipped alphabetically, the dictionary covers all issues when it comes to vitamin and workout, from nutritional how to nutrients vitamins, and intercourse and workout to activities accidents.

1001 Ways to Get in Shape

This identify bargains 1001 how you can increase health, tone up and be confident approximately your physique form. are looking to be more healthy and more healthy, yet suffering for time and ideas? listed here are 1001 easy how one can get your physique healthy no matter what your age or way of life. This name is full of easy workout exercises and actions that completely every person can get pleasure from; from utilizing a pedometer to more odd principles like taking over skating or a floor-scrubbing exercise routine.

Jim Stoppani's Encyclopedia of Muscle & Strength (2nd Edition)

Even if you search fats loss and lean muscle improvement or mass improvement and energy development, this finished advisor with 382 workouts and 116 ready-to-use routines that includes the preferred education apparatus (free weights, TRX, BOSU, kettlebells, and bodyweight) will place you for fulfillment.

Additional info for Abs on the Ball: A Pilates Approach to Building Superb Abdominals

Example text

The drill is easier if your hands are elevated above the floor; this offers an opportunity to fine tune the load to your level of conditioning. Fig. 68A Fig. 68B 63 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Fig. 68C Fig. 69A Fig. 69B 64 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S The Dragon Flag This drill was a favorite of Bruce Lee, a martial arts movie star who possessed what may have been the most ripped abs of all time. Lee called it 'the flag'.

Fig. 40 Fig. 41 45 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Swiss Ball Crunches Recall that crunches are worthless because the movement is too subtle to generate sufficient tension in the abs. It is a different ball game if you double the range of motion of the crunch by placing some sort of a pad under your lower back and glutes. Dr. Fred Hatfield, the first man to squat over 1,000 pounds in competition, swears by these ‘pre-stretch crunches’. Stretching the abs amplified the intensity of their contraction and made the movement harder to confuse with head bobbing and spine yanking.

Fig. 58 57 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S The difficulty of the exercise can be adjusted by changing your leverage: doing it on your knees is easier than on your toes (Fig. 59); resting on your elbows is easier than on your hands (Fig. 60), especially if you move them closer to your body. (Fig. 61) Or combine the two. (Fig. 62) Yananis’ pet variation was placing two hands atop each other and resting the head on them. (Fig. 63) Fig. 59 Fig. 60 Fig. 61 58 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Fig.

Download PDF sample

Rated 4.99 of 5 – based on 7 votes