10-Minute Pilates with the Ball: Simple Routines for a Strong, Toned Body – includes exercises for pregnancy
Описание книги
Easy-to-follow 10 minute routines using the Pilates exercise ball to enhance your Pilates workout, from the bestselling Lesley Ackland. Used by Olympic coaches, ballet dancers and athletes to achieve optimal performance, this safe and effective exercise regime is also suitable for anyone wanting to get fit and toned, as well as pregnant women.• Pilates is famous for being a safe and effective exercise regime that gives you long, toned limbs, great posture and amazing abdominal strength. The large inflated Swiss exercise ball, which is becoming increasingly popular, maximises the benefits of a Pilates workout and provides the perfect base for performing the graceful, strength-building Pilates movements.• Pilates ball routines are used by Olympic coaches, ballet dancers and athletes to enhance performance. In this book, Lesley Ackland makes the techniques available to everybody whatever your level of fitness, with simple 10 minute routines that are easy to fit into your day.• The Pilates ball method is especially popular with pregnant women due to the extra support it provides, and this book contains a special section dedicated to routines for birth and pregnancy.• As well as increasing fitness, strength and stamina, the book contains exercises suitable for people dealing with back and neck problems.• Pilates balls are readily available, and this book shows you how to get the benefits of this exercise programme without the need for expensive lessons or equipment.
Оглавление
Lesley Ackland. 10-Minute Pilates with the Ball: Simple Routines for a Strong, Toned Body – includes exercises for pregnancy
Contents
Introduction
THE PHYSIO BALL
PILATES AND PREGNANCY
A SHORT HISTORY OF PILATES
A SHORT HISTORY OF BODY MAINTENANCE
CORE STABILITY
Mindful Exercise
MIND OVER MATTER
CREATIVE VISUALIZATION
Basic Visualization Techniques
Essentials
1 BREATHING
2 CONTROL
3 CENTRING
4 FLOW
5 PRECISION
6 CO-ORDINATION
Key Terms
RELAXING
NEUTRAL SPINE
THE CENTRE
THE FEET
THE NECK
STRAIGHT ARMS AND LEGS
Body Basics
ONE VERTEBRA AT A TIME
MOVEMENTS
THE MUSCLES
Preparation: What you should know before you start to exercise
WHEN TO EXERCISE
CLOTHES
EQUIPMENT
WHICH EXERCISES?
SEQUENCE OF EXERCISES
SIZE AND PRESSURE
PRECAUTIONS
Breathing
BASIC BREATHING EXERCISE
First Movements
Sitting Properly
Double Shoulder Lifts
Single Shoulder Lifts
Shoulder Circles
Foot Lifts
Abdominals
Pelvic Tilt
Preparation for Abdominals
Working the Lower Abdominal Muscles
Working the Lower Abdominal Muscles 2
Basic Abdominal Curl
Straight Leg Lifts
Lower Abdominal Exercise
Advanced Abdominals
Advanced Abdominals 2
Strengthening Your Back
Cat Stretch
Kneeling Arm and Leg Stretch
Back Extension
The Swan – Advanced Back Exercise
Hip Roll (both legs)
Toning and Stretching Your Legs
Inside Thigh Lift
Inside Thigh Lift 2
Bottom Toner
Bottom Toner 2
Bottom Toner 3
Hamstring Toner and Strengthener
Standing Calf Stretch
Back and Hip – Gluteal Stretch
Quadriceps Stretch
Lying Hamstring Stretch
Upper Body Toning
Press-ups
Triceps Press
Biceps Curl
Shoulder Stretch
Single Shoulder Stretch
Double Shoulder Stretch
Alternative Double Shoulder Stretch
Exercising during Pregnancy
Pilates and PregnancyJane Ireland MCSP SRP, Chartered Physiotherapist
First Movements
Bouncing on the Ball
Single Shoulder Stretches
Double Shoulder Stretches
Shoulder Circles
Pelvic Floor
Pelvic Floor Exercise 1
Pelvic Floor Exercise 2
Pelvic Floor Exercise 3
Pelvic Floor Strengthening
Back and Thighs
Hip Rolls
Cat Stretch
Inside Thigh Exercise 1
Inside Thigh Lift 2
Upper Body
Press-ups
Triceps Press
Biceps Curl
Legs and Bottom
Standing Calf Stretch
Quadriceps Stretch
Seated Buttock Stretch
Buttock-Toning
Stronger Stretches
Standing Hamstring Stretch
Alternative Press-ups
Single Shoulder Stretch
Double Shoulder Stretch
Alternative Ball Stretch
One Mother’s Story: Julia Daly
If you enjoyed 10–Minute Pilates with the Ball, check out these other great Lesley Ackland titles
Acknowledgements
Disclaimer
Copyright
About the Publisher