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

By Colleen Craig

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.

• Format: Paperback
• Language: English
• ISBN: 089281098X
• ISBN13: 9780892810987
• Release Date: May 2003
• Publisher: Healing Arts Press
• Length: 200 Pages
• Weight: 1.25 lbs.
• Dimensions: 0.7" x 7.9" x 10.0"

Customer Reviews

for a truly different pilates workout try this...

this is an absolutely challenging workout if you enjoy a pilates workout. i found the workout and the results to be most enjoyable. the instructor so thorough and good that i just ordered another dvd pilates workout by her. you won't be sorry.

Excellent ab strengthening moves

After only a few reps, I can feel the work! I like how it builds on moves I am familiar with and has some new ones in there.

I only wish there was a DVD on this

I know that most DVDs are for most of the exercises that are done on any exercise endeavor, including those on the ball, I just wish there was a DVD to accompany this book. I believe that DVDs help to keep people motivated to exercise. That having been stated, this a great book to "wear you out" and get you into shape. I have always thought that doing Pilates was a good thing for the average person, but the ball makes it twice as fun. If you enjoy ball exercising and feel that it does the job you reshaping you in the way you want, this book will be a lovely addition to your exercise routine.

Great workout. The ball relaxes you

There is something about the ball that relaxes you - maybe the shape takes you back to the womb.... Anyway, this workout is a great complement to the advanced Pilates workout I do with a teacher every week. The exercises feel different, deeper and harder with the ball. Most of the explanations are pretty clear, but it would help to see the workout on video. I only regret the layout of the exercise flow at the end of the book... It is kind of hard to flip around the book if you need more explanations while you are doing the workout flow. It would be better if they added a kind of pull-out chart with the exercises, and references to the pages of the exercises on it.

Innovative exercises in the style of Pilates

In this text, Colleen Craig brings a new set of core strength exercises using inflatable balls. Note: this text not only uses a Swiss Ball; it also uses a Gymnic Overball. You probably won't find the Overball at local stores; you'll have to purchase online at somewhere like balldynamics.com or just put "gymnic overball" in a search engine for a list of vendors world-wide.The 9-inch Overball is used for 3 things: as a Magic Circle for inner thigh/core strength, a small ball for balancing on, and a means to provide support and feedback on a variety of exercises (like a mini roll-down with the ball behind your pelvis). Colleen has created some innovative exercises here. Some of the exercises are done with a mostly-deflated Overball, so it really makes sense to have at least 2 of these guys.Colleen makes a compelling case for the use of inflatable balls for core training in the Introduction. She points to some state-of-the-art research as to why the crunch-oriented "core training" isn't really core-oriented at all. The first three chapters are must reading for any Pilates students and for anyone who wants to understand the nature of core training and why Pilates hits the target so well for these exercises.For beginners with Pilates, I still strongly recommend getting 10-15 group or private classes under your belt before trying any of this on your own. Core training really is a horse of a different color; we do not naturally know how to do it. While the balls give you great feedback for your proprioception, there really is no substitute for a live instructor to start you off with these kind of exercises. And many Pilates instructors have picked up some training on these balls.This is a great book for any serious student of Pilates/core strength. If you follow these exercises, you will get stronger in the most important muscles in your body. And this are total-body exercisees: the advanced exercises presented here will involve all the muscles in your body. This is some kick-abs stuff!