Cover image for Ellie Herman's pilates workbook on the ball : illustrated step-by-step guide
Title:
Ellie Herman's pilates workbook on the ball : illustrated step-by-step guide
Author:
Herman, Ellie.
Personal Author:
Publication Information:
Berkeley, CA : Ulysses Press ; [Place of publication not identified] : Distributed in the United States by Publishers Group West, [2004]

©2004
Physical Description:
117 pages : illustrations ; 26 cm
General Note:
Includes index.
Language:
English
Added Author:
ISBN:
9781569753880
Format :
Book

Available:*

Library
Call Number
Material Type
Home Location
Status
Item Holds
Searching...
RA781 .H465 2004 Adult Non-Fiction Non-Fiction Area
Searching...

On Order

Summary

Summary

FOLLOW THE STEP-BY-STEP PHOTOS IN THIS BOOK TO QUICKLY AND EASILY LEARN OVER 50 PILATES-BASED MOVEMENTS PERFORMED ON THE EXERCISE BALL

Specially designed by San Francisco--based Pilates expert Ellie Herman for her studio clients, the exercises in this book combine the powerful slimming and shaping effects of Pilates with the low-impact, high-intensity workout of the ball. Adding fun, variety and increased effectiveness, the ball transforms traditional Pilates moves into an unparalleled workout offering:

*Aerobic conditioning
*Muscle toning
*Body sculpting
*Fat burning
*Improved posture
*Mental concentration

Each of the movements--from beginner bounces to super-advanced balances--are explained with clear captions and easy-to-follow photo sequences.


Author Notes

Ellie Herman, a Pilates instructor for more than a decade


Table of Contents

Introductionp. 1
Part 1 Aerobic Warm-Up
Bouncing Series
Basic Bouncingp. 29
Clapping Above Your Headp. 29
Chicken Wingsp. 29
Drummingp. 30
Kick Forwardp. 30
Cossackp. 30
Jumping in Parallelp. 31
Jumping in Turn-outp. 31
Exploding Starp. 31
Hop Around the Ballp. 32
Kangaroop. 33
Hip Moves Series
Side-to-Sidep. 34
Front and Backp. 34
Circlesp. 34
Part 2 Essential Workout
Breathing in Neutral Spinep. 36
Coccyx Curlsp. 37
Upper Abdominal Curlsp. 38
Footwork Series
First Positionp. 39
Heels in Parallelp. 39
Second Positionp. 40
Advanced Footworkp. 40
Hundredp. 41
Frog Legsp. 42
Short Spine Stretchp. 43
Arm Reachesp. 44
Rolling Like a Ballp. 45
Roll-Upp. 46
Single Leg Stretchp. 48
Double Leg Stretchp. 49
Dead Hang Foldp. 50
Criss Crossp. 52
Spine Stretch Forwardp. 53
Teaserp. 54
Rolloverp. 56
Open Leg Rockerp. 58
Rollover-Teaser-Open Leg Rockerp. 59
Around the Worldp. 62
The Sawp. 64
Swanp. 66
Double-leg Kicksp. 67
Hinge Curl Roll-downp. 68
Bridge Series
Classic Bridgep. 70
One Leg Offp. 71
Bent Knee Bridgep. 72
Hamstring Stretchp. 72
Drummingp. 73
Semi-Circlep. 74
Control Backp. 76
Control Back One Leg Offp. 77
Side Kicksp. 78
Rends de Jambep. 79
Plank Series
Basic Plankp. 80
Push-Upp. 81
Jackknifep. 82
Jackknife into Handstandp. 83
Knee Stretchp. 84
One Leg Off (Control Front)p. 85
Hip Twistp. 86
Rocking Swanp. 87
Grasshopperp. 88
Butt Series
Swimming Legsp. 90
Charlie Chaplinp. 91
Heel Squeezesp. 91
Scissorsp. 92
Exploding Swanp. 93
Supine Series
Basic Roll-down/Roll-upp. 94
Torso Table Topp. 96
Single-leg Tablep. 96
Butt Squeezep. 96
Upper Abdominal Curlsp. 97
Lie Back Stretchp. 98
Swan Against the Wallp. 100
Parallel Squatp. 102
Part 3 Cool Down
Lana Turnerp. 106
Catp. 108
Psoas Stretchp. 110
Advanced Psoas Stretchp. 111
Indexp. 112