Table of Contents

Introduction: Function Versus
Strength
Liuda’s Story
Recovering Function and Strength
Connecting the Dots: A Pilates Approach
Not a Recipe Book

1. The Ball and The Method
Aquilino’s Story
The Pilates Method: Over Ninety Years
Old and Growing Strong
Why Pilates-Based Ballwork?
Check-In: Getting Started

2. Breathing and Releasing
Maria’s Story: Freeing the Rib Cage
The Three-Dimensional Breath
Rest As You Go: An Italian Story
The Breathing Exercises
Ball Breathing • Chest Opener with
Arm Circles • Breathing and The
Hundred
Check-In: The Right Ball for You

3. Stability Before Strength
Dawn’s Story: Achieving “Moving
Stability”
“Big Engines” Versus “Control Engines”
Nervous-System Error
The Pre-Pilates Stabilizing Exercises
Navel-to-Spine • Tailbone Curls • Pelvic
Floor and Knee-Lift Stabilizing Exercise
• Heel Slides and Single-Leg Circles
• Scapula Isolation and Rib Cage
Stability • Half Roll-Downs with
Resistance Band
Check-In: The Work of Attention

4. Strength Training, Posture, and Balance
Arthur’s Story
Posture: Staying in Line with Gravity
Uncovering a New Neutral Spine
Strength Training and Balance
The Footwork
The Footwork Exercises • Squats
with and without Weights • Single-
Leg Footwork and Lunges
Check-In: Balance Tests and Postural
Assessment

5. The Abdominals: The Powerhouse
to Strength
Cindy’s Story: Activating the Elevator at
the Base of the Powerhouse
The Powerhouse: A Three-Dimensional
Cylinder
Crunches Versus Curls
The Key Powerhouse Builders
Pelvic-Floor Elevator • Knee-Lift
Stabilizing Exercise • Abdominal Curls
• The Roll-up • Single- and Double-Leg
Stretches • Oblique Twists • With the
Small Ball • Ab Curls on the Ball
• Abdominal Challenges • Side-Twist
Plank with Leg Lift
Check-In: Dieting Blues

6. Strength Training and Antiaging
The Long Slow Goodbye of Aging
The Antiaging Benefits of Strength
Training
Osteoporosis--The Silent Bone Saboteur
Light Versus Heavy Weights
The Pilates-Based Arm Work
Ball as Bench • On the Belly • Bicep
Curls/Wrist Curls • Side-Lying Arm
Work • Sitting on the Ball with
Weights
Check-In: Weight Training and Women

7. Strength Versus Flexibility
My Summer Yoga Class
Stressful Lives, Stressed Bodies
Functional Flexibility
Band and Ball Stretches
Single-Leg Stretch Series • Inner
Thigh Stretch • Hip Stretch • Spinal
Twist • Hip-Flexor Stretch • Kneeling
Hamstring Stretch with Ball • The
Tabletop and Quad Stretch
Check-In: How Are You Doing?

8. Rebuilding Strength
Sadie’s Story--Battling a Crippler
The Science of Back Pain
Extreme Sports and Weekend Warriors
The Resistance-Band Exercises
Sitting on the Ball: Upper Body
• On the Mat: Lower Body • Extensions
• Roll Downs with Pull
Check-In: Treating Your Low-Back Pain
Options and Home Care for Low-Back Pain

9. Recovering Strength and Playfulness
in Youth
One in Four: A Page from a Teen’s Diary
Out-of-Shape Kids
Balls in Schools
Hyperactive Kids and the Ball
Strength Exercises for Children and Teens
Sitting • Extensions and Airplane
• On Elbows • Side Star • Throw and
Catch • Ball Squat forTwo • Teaser for
Two • Balance Test
Check-In: Solutions for Inactive Families

10. Strength Training for Older Adults
A Tolstoyan Story
The Self-Fulfilling Prophecy of Aging
Older Adults and Exercise
Sitting and Pelvic Movements
• Resistance-Band Arm Work
• Bridges • Planks • Hamstring Curls
with Two Balls
Check-In: Posture Control and How to
Complement Your Strength Workout

Final Words

Workout 1: Restorative Strength
Training

Workout 2: Basic Strength Training

Workout 3: Intermediate Strength
Training

Resources

Ball and Video Ordering Information

Acknowledgments

About the Author

Colleen Craig, author of the bestselling Pilates on the Ball and Abs on the Ball, is a certified Stott Pilates trainer and a writer. She lives in Toronto and teaches workshops worldwide.

Reviews

"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*