Detz - Ultimate Core Ball Workout : Strengthening And Sculpting Exercises With Over 200 Step-By-Step Photos
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- Book:Ultimate Core Ball Workout : Strengthening And Sculpting Exercises With Over 200 Step-By-Step Photos
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- Year:2009
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From shapely abs to the Pilates Powerhouse, core strengthening has become the main focus for todays exercise enthusiasts. Now, Ultimate Core Ball Workout takes core training to a higher level with its on-the-ball variations of traditional mat exercises. The unique benefits of ball training enable the program in Ultimate Core Ball Workout to produce better results in less time. Any crunch will work the abs, but this books crunch on the ball simultaneously engages the stabilizing muscles of the abdomen and lower body, working more muscle and producing a more sculpted midsection faster. The exercises outlined in this book are suitable for all levels, from beginner to fitness professional, and the photo sequences and clearly written captions teach proper techniques. Offering more than just good-looking abs, the program in Ultimate Core Ball Workout produces numerous health and fitness benefits, including a stronger, more supportive back, improved posture, better performance in sports, and even more enjoyable sex. Plus, each exercise is presented with tips and modifications to increase the challenge so readers can continue to improve and get stronger over time. Read more...
Abstract: From shapely abs to the Pilates Powerhouse, core strengthening has become the main focus for todays exercise enthusiasts. Now, Ultimate Core Ball Workout takes core training to a higher level with its on-the-ball variations of traditional mat exercises. The unique benefits of ball training enable the program in Ultimate Core Ball Workout to produce better results in less time. Any crunch will work the abs, but this books crunch on the ball simultaneously engages the stabilizing muscles of the abdomen and lower body, working more muscle and producing a more sculpted midsection faster. The exercises outlined in this book are suitable for all levels, from beginner to fitness professional, and the photo sequences and clearly written captions teach proper techniques. Offering more than just good-looking abs, the program in Ultimate Core Ball Workout produces numerous health and fitness benefits, including a stronger, more supportive back, improved posture, better performance in sports, and even more enjoyable sex. Plus, each exercise is presented with tips and modifications to increase the challenge so readers can continue to improve and get stronger over time
Abstract: From shapely abs to the Pilates Powerhouse, core strengthening has become the main focus for todays exercise enthusiasts. Now, Ultimate Core Ball Workout takes core training to a higher level with its on-the-ball variations of traditional mat exercises. The unique benefits of ball training enable the program in Ultimate Core Ball Workout to produce better results in less time. Any crunch will work the abs, but this books crunch on the ball simultaneously engages the stabilizing muscles of the abdomen and lower body, working more muscle and producing a more sculpted midsection faster. The exercises outlined in this book are suitable for all levels, from beginner to fitness professional, and the photo sequences and clearly written captions teach proper techniques. Offering more than just good-looking abs, the program in Ultimate Core Ball Workout produces numerous health and fitness benefits, including a stronger, more supportive back, improved posture, better performance in sports, and even more enjoyable sex. Plus, each exercise is presented with tips and modifications to increase the challenge so readers can continue to improve and get stronger over time
Detz: author's other books
Who wrote Ultimate Core Ball Workout : Strengthening And Sculpting Exercises With Over 200 Step-By-Step Photos? Find out the surname, the name of the author of the book and a list of all author's works by series.
Julie Schoen and Little Pearl
Colleen Craig
Steve Stiefel
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Table of Contents
ACKNOWLEDGEMENTS
Id like to thank everyone at Ulysses Press, especially Ashley, for bringing this project to me, and Lily and Claire, for their hard work and support. Special thanks to the models for their time and skill, and Robert Holmes for his talent and humor. Thanks to Steve Stiefel for his support, insight and, most of all, faith in my ability. And finally, thanks to my family: Steve, Lee, Chris, Neil, Jenna and Jamie, for their love and support.
introduction
Whether you exercise regularly and want to increase your core strength, are on a weight-loss program, are new to exercise, are a senior who is looking for a modified program or are a new mom who is finding it difficult to regain her pre-pregnancy body, the Ultimate Core Ball Workout is for you. This book will give you all the information you need to strengthen the muscles of your abdominals and back. A strong core can decrease back pain, improve posture and (perhaps most desirable) make you look better.
Youve already taken the first step toward attaining the benefits of a strengthened core: You purchased this book. With a small investment in time spent reading these pages, youll be rewarded with the results you desire. Even if youve exercised for years, I urge you to follow this book and the steps within it carefully. After all, if you knew everything there was to know about core training, you wouldnt have picked up this book! As a fitness writer and editor, I sometimes think theres nothing new to learn about exercise, but am consistently surprised to take away new information from every project
I work on. This one was no different. Its my sincere hope that it provides you with an enjoyable and effective guide to sculpting your core.
How This Book Is Organized
This book is designed to make the process of sculpting your core easy, efficient and enjoyable. In this first section, I introduce you to core training on the ball and explain all the tools youll need to be successful in your pursuit. Youll learn a bit about the anatomy of your corewhich muscles make up that part of your body and how theyre involved in your everyday movementsand why the ball is such an effective tool for training these body parts. Next I explain the terms and techniques used throughout the book to ensure that you know what Im talking about when I tell you to sit upright on the ball or stabilize your back, for example. Youll also find some suggestions on how to purchase the right ball for your body, and other inexpensive equipment that will make your workouts even more effective. The section ends with an important chapter on how to combine the Ultimate Core Ball Workout with the other components of health and fitness to truly get the best results.
In Part 2, youll find workouts composed of the exercises in the section that follows. Ive purposely put the cart before the horse because I didnt want you to be tempted to jump into performing exercises without having an organized plan. Thats because exercise order can be as important as the actual exercises. The workouts are divided into three levels of difficulty and youll find detailed instructions to help you decide which level youre currently at and when to advance to the next one.
Part 3 is the nuts and bolts of this book: the exercises. Theres more than 45 of them, and nothing is left to chance or guesswork. The instructions and photographs will take you through every step, ensuring that youre getting the most out of each movement by doing it correctly. Also in the third part of the book are eight stretches that will become the basis of your cool-downs. Again, there will be no guesswork. From step-by-step instructions to suggestions for modifications, everything you need to relax and stretch the muscles youve worked is included.
Before You Get Started
Before beginning the Ultimate Core Ball Workout or any exercise program, consult with a doctor or physician. Ask him or her to evaluate your current health, and to recommend precautions you should take in your fitness program. If you have an existing injury, have it evaluated and follow the beginner variations for exercises that might aggravate it.
If you experience any pain while doing the exercises in this book, you are not working correctly. Immediately stop, reread the directions and try the move again with less intensity. If an exercise is painful, dont do it.
CAUTION: The exercises in this book are NOT intended, and may be dangerous, for pregnant women since they focus on the abdominals and require you to compress the abdominal wall. Post-natal women should receive clearance from their doctor before beginning this or any exercise program. (Most physicians recommend you avoid strenuous exercise for at least 6 to 8 weeks after giving birth, longer if you had a Caesarean section.)
author Jeanine Detz
get to the core
Core has become a fitness buzz word. From Pilates and ballet-inspired workouts to sports conditioning, everyone is telling you to work your core. Before you learn why thats important, first get your anatomy straight and figure out what exactly that ubiquitous core is.
Many people believe that only the muscles of their abdomen make up their core, but thats a misnomer. When we refer to the core, were talking about the muscles of your abdominals and lower back. Imagine wrapping a girdle around your lower torsoeverything it covers, or holds in, from front to back is your core. These muscles are engaged and support your body in nearly every endeavor, from sitting at a desk to running a marathon. This section explores the muscles of each group and their function in your body. Before you read on, or skip this chapter and move on to the exercises, Id like to point out that you dont need to memorize where muscles originate or their exact location in your body. Exercise doesnt require a degree. However, you will get more out of your workouts with some basic knowledge about what youre working. Thats the purpose of this section, and its an important one.
Abdominals
The abdominals (or abs) are composed of four muscle groups: rectus abdominis, external obliques, internal obliques and transverse abdominis.
The rectus abdominis is the group that most people think of when they refer to abdominals. Its the muscle that runs from your pubic bone to your sternum (breastbone) and it gives you the coveted six-pack definition. When you bend forward, the rectus abdominis does most of the flexing. This muscle group also tilts the pelvis. The rectus abdominis is activated in nearly every exercise in this book, as its impossible to isolate when youre working other body parts.
The external obliques are the muscles that run diagonally downward from your lower ribs to the top of your pelvic bone. They are attached to the rectus abdominis by connective tissue. Since these muscles assist in twisting your torso, they are worked hardest during side-to-side movements.
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