Abs on the Ball by Craig, Colleen -- Read -- Imperial Library of Trantor

Index

Cover Title Page Acknowledgments Contents 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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