Strength Training on the Ball: A Pilates Approach to Optimal Strength and Balance [Paperback]

Colleen Craig (Author)

Book Description

Publication Date: April 26, 2005

A unique series of Pilates strength-building exercises using the Swiss exercise ball, resistance bands, and weights

• From the bestselling author of Pilates on the Ball and Abs on the Ball

• Features specialized strength-training workouts for readers of all ages and fitness levels

• Chapters include check points to help readers set realistic goals and tips for physical educators, coaches, and Pilates teachers

In Strength Training on the Ball Colleen Craig shows readers of all fitness levels how to build strong bones, improve balance, and reduce body fat while toning and defining the body. Combining the unique functions of the exercise ball with the endurance- and flexibility-building benefits of strength training, Craig presents 75 ball exercises using weights, resistance bands, and the body's own resistance. Her exercise variations make strength training safe for beginners, children, teenagers, and seniors and challenging enough for the seasoned athlete.

Strength Training on the Ball is modeled after Craig's groundbreaking and bestselling works Pilates on the Ball and Abs on the Ball. It contains step-by-step photographs for each of the exercises, check points to help readers set realistic yet motivating goals, and teaching tips for physical educators, coaches, and Pilates teachers. The book concludes with three specialized strength workouts: a therapeutic workout for those recovering from injuries, a basic workout for absolute beginners, and a challenging workout for athletes and gym enthusiasts.

Editorial Reviews

From Publishers Weekly

Those who've enjoyed professional trainer and author Craig's previous books (Pilates on the Ball; Abs on the Ball) will want to check out her latest work, which focuses on working out on an exercise ball while using free weights or resistance bands. Exercising on the ball, the author explains, develops strength and balance simultaneously. She says it's particularly useful for older adults, sedentary people with weak core muscles, postnatal women, elite athletes and postoperative patients, teens and children. Craig advocates using weights in conjunction with the instability of the ball, because when you work on a mobile surface, gravity and your own body weight make the exercise more challenging. Each chapter begins with an anecdote from one of Craig's clients, followed by a clear explanation of Pilates-based strength building exercises (and accompanying photos) that target deep as well as superficial muscles. Concluding sections discuss such topics as diet, choosing the right ball and dealing with common ailments. Craig defines the purpose of each exercise and offers explicit "watch points" to make readers aware of problems that may arise while they're doing the exercises. General readers and instructors alike will find Craig's instructions for combining the ball with strength-building techniques adaptable to all levels and ages. Photos. (May)
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.

Review

"General readers and instructors alike will find Craig's instructions for combining the ball with strength-building techniques adaptable to all levels and ages."
(Publishers Weekly, Apr. 11, 2005 )

"Combining the exercise ball with the flexibility of Pilates-based strength training is an unusual approach to exercise, but Strength Training on the Ball provides an optimal program for combining the two well-recognized exercise approaches, and offers many step-by-step instructions for routines which are realistic and easy."
(

The Midwest Book Review, Nov 2005

)

See all Editorial Reviews

Product Details

• Paperback: 272 pages
• Publisher: Healing Arts Press (April 26, 2005)
• Language: English
• ISBN-10: 1594770115
• ISBN-13: 978-1594770111
• Product Dimensions: 9.9 x 8 x 0.7 inches
• Shipping Weight: 1.4 pounds (View shipping rates and policies)
• Average Customer Review: 3.0 out of 5 stars  See all reviews (6 customer reviews)
• Amazon Best Sellers Rank: #352,453 in Books (See Top 100 in Books)
  • #83 in Books > Health, Fitness & Dieting > Exercise & Fitness > Pilates

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Customer Reviews

Most Helpful Customer Reviews

36 of 37 people found the following review helpful:

5.0 out of 5 stars A superb strength training book for everybody, June 2, 2005

By 

Philip A. Earnhardt "FloatingBones.com" (The Colorado Front Range) - See all my reviews
(REAL NAME)   

This review is from: Strength Training on the Ball: A Pilates Approach to Optimal Strength and Balance (Paperback)

This is Colleen's third "on the ball" book, and it just keeps getting better. When one hears the words "strength training", the words usually implied are "for atheletes". Colleen certainly covers challenging exercises, but she also includes chapters for rehabilitation, seniors, and one for children. What a delight! Besides the Swiss Ball, Colleen also uses stretch bands, small hand weights, and the small dynaball in the routines. The exercises using the swiss ball and dynaball simultaneously are quite challenging; they allow one to extend the concept of "core stability" to the deep muscle lines in our arms and legs.

One particularly striking exercise: on p. 124, Colleen is doing a one-armed rowing motion while prone on the Swiss Ball. The non-rowing arm is balancing by holding onto a dynaball. Study that left arm! The dynaball completely alters the quality of the exercise; it makes the one-arm exercise supremely challenging for the entire upper body and both arms. Colleen herself is the model for these hand-weight exercises; the lines of her body simultaneously demonstrate fantastic strength and amazing relaxation/suppleness in her superficial muscle lines.

When Colleen's "Pilates on the Ball" first came out, there were virtually no titles of "ball" exercises. Now, there are literally dozens of titles. The bad news for those other authors: Colleen is the definitive expert in this field, and she continues her path of innovation with this book.

If you want to improve your strength, get this book. If you want to improve your flexibility or rehab from an injury, get this book. If you have children or parents who want to maintain/improve their strength/flexibility/fun, get this book. The Swiss Ball is no passing fad, and this book will show why.

6 of 6 people found the following review helpful:

5.0 out of 5 stars Colleen is Amazing, March 9, 2006

By 

Nicole (Israel) - See all my reviews

This review is from: Strength Training on the Ball: A Pilates Approach to Optimal Strength and Balance (Paperback)

I own all of Colleen's books and they just keep getting better and better. I ride horses and I was looking for a workout that would inprove my balance and help me to be more aware of what my body was doing. The best part of working out on a ball is that if you make a mistake the ball moves so you KNOW that you are doing something wrong! I recommend this book for eveyone!

5 of 6 people found the following review helpful:

1.0 out of 5 stars Waste of my money...unhelpful book, August 25, 2006

By 

J. Lee - See all my reviews
(REAL NAME)   

Amazon Verified Purchase

This review is from: Strength Training on the Ball: A Pilates Approach to Optimal Strength and Balance (Paperback)

This book is not great. There is a lot of useless fluff at the beginning of each chapter, when the author tells a long, very boring story (ie: an October day on a train) that is not conducive to building core strength. The pictures are in black & white, and there are not as many great exercises compared to other books. With this book, you'll probably spend all your time reading rather than doing exercises. This book is not direct or to the point, resulting in many pages that again, you'll have to read to find maybe one key point.