Weights on the Ball Workbook: Step-by-Step Guide with Over 350 Photos (Paperback)

by Steve Stiefel (Author) "No matter your experience, skill level or goals, you'll get the results you're seeking if you follow the program that's right for you..." (more)
Key Phrases: wall squat curls, chest flyes chest, abs crunches, Workout One, Workout Two (more...)

Editorial Reviews

Product Description
Weights are great for working the arms and upper body, and the exercise ball produces exceptional results in the core abs and lower body. With exercises suited for all skill levels, Weights on the Ball Workbook shows how to simultaneously use both pieces of equipment for the ultimate total-body workout. Just sitting on a bench while performing arm curls leaves abdominals doing virtually nothing and leg muscles completely relaxed. Sit balanced on the ball while doing those same curls and a simple arm movement explodes into a total-body exercise as the mid- and lower-body stabilizer muscles are forced to work equally hard. Weights on the Ball Workbook teaches combination exercises like seated curls as well as dozens of specially designed movements that fully utilize the potential of this unique equipment tandem. In addition to programs that are easily tailored to individual fitness levels, Weights on the Ball Workbook describes proper training methods and explains how to achieve specific goals by varying the workout and carefully monitoring the number of repetitions. Last but not least, the author shows how to have fun and enjoy a workout that produces results in half the time of a traditional workout.

Product Details

• Paperback: 96 pages
• Publisher: Ulysses Press (July 9, 2004)
• Language: English
• ISBN-10: 1569754128
• ISBN-13: 978-1569754122
• Product Dimensions: 8.9 x 6.7 x 0.5 inches
• Shipping Weight: 11.2 ounces (View shipping rates and policies)
• Average Customer Review: 4.7 out of 5 stars See all reviews (13 customer reviews)
• Amazon.com Sales Rank: #364,727 in Books (See Bestsellers in Books)

Customer Reviews

Most Helpful Customer Reviews

27 of 28 people found the following review helpful:

4.0 out of 5 stars Useful, but some caveats, March 29, 2006

By	Patrick D. Goonan "www.meaningful-life.us" (Pleasanton, CA) - See all my reviews (TOP 50 REVIEWER)    (REAL NAME)

This is one of the best books I've seen of it's type. It is well organized and the approach is realistic. There are three general types of workouts which are mentioned in other reviews i.e. firm foundation, slim and trim and muscle bound. Under each one there are three levels of difficulty. These workouts are well thought out and the general lifting guidelines are valid.

The book also does a nice job of presenting the workouts in an easy to understand format with useful pictures and variations for many of the movements. What I see as a drawback, however, is information on how to get on and off the ball safely with weights and sufficient warnings and/or tips about potentially hazardous movements. Even so, the information that is presented is better than other books of its type that I have seen.

I have been doing a lot of the exercises on the ball and I think the concept is useful and it adds another dimension to each exercise. It also forces one to stabilize their core, which is important to have functional strength and to protect the back. On the other hand, this also increases exercise risk and the possiblity of a fall.

Many of these exercises are what you might see in any book on using dumbbells with some imaginative additions. The main difference on conventional exercises is the use of a ball instead of a bench. I would say roughly a third of the exercises are what you would see in a standard dumbbell book where a ball isn't necessary or a bench is the replacement for the ball.

One thing the book doesn't talk about is different kinds of balls with respect to punctures or leaks. My understanding is that you can get slow deflate balls in case of a puncture or leak. I understand Thera-Band makes these.

For people who want to use light weight on a ball or even resistance straps, I think it's possible to get a great workout. This approach to exercise also lends itself to circuit training, especially if adjustable dumbbells are used so the rest between sets is not too long. Using resistance straps for the exercises is also a safer option to consider.

I didn't give this book 5 full stars because of the safety stuff about getting on and off the ball. I think this is a big deal because a back, knee or other injury can be forever.

18 of 18 people found the following review helpful:

4.0 out of 5 stars Just what the doctor ordered, August 17, 2005

By	Edward Onny (New Jersey) - See all my reviews (REAL NAME)

Now this is what I was looking for in an exercise ball book. I wanted one with routines and this has routines. You can train for Firm Foundation, Slim and Trim, and Muscle Bound. Within each routine one has three choices, twice a week for 20-30 minutes, three times a week for 20-30 minutes and three times a week 45 minutes. Five stars for color pictures and spiral bound.

12 of 12 people found the following review helpful:

5.0 out of 5 stars Excellent source for using weights with the stability ball, September 29, 2005

By	Mia "Mia C." (TN) - See all my reviews

This book is a great tool for working out with weights and the stability ball! It's really hard to find a dvd with work outs on the stability ball using weights. I'm not sure why one of the reviews said great color pictures, because it's all in black and white. However, it's easy to follow and shows you how to make the exercise more challenging each time. You can follow their plan or make up your own

The daily routine of working out can become boring and monotonous at times. I like to mix it up with different videos and different work outs. I've been following the "Body For Life" work out eating and exercise plan for years now. It's really taught me how to eat properly and what to eat. It also includes working out with weights and aerobic exercise. Now, I've added the stability ball with the weights and I'm even getting a better more well rounded work out.

Buy this book if you are looking for great work out ideas using the stability ball and weights. Also consider this book if your looking to spice up your present work out routine.