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    10-Minute Pilates with the Ball: Simple Routines for a Strong, Toned Body – includes exercises for pregnancy
    10-Minute Pilates with the Ball: Simple Routines for a Strong, Toned Body – includes exercises for pregnancy
    10-Minute Pilates with the Ball: Simple Routines for a Strong, Toned Body – includes exercises for pregnancy
    Ebook167 pages1 hour

    10-Minute Pilates with the Ball: Simple Routines for a Strong, Toned Body – includes exercises for pregnancy

    By Lesley Ackland

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    About this ebook

    Easy-to-follow 10 minute routines using the Pilates exercise ball to enhance your Pilates workout, from the bestselling Lesley Ackland. Used by Olympic coaches, ballet dancers and athletes to achieve optimal performance, this safe and effective exercise regime is also suitable for anyone wanting to get fit and toned, as well as pregnant women.

    • Pilates is famous for being a safe and effective exercise regime that gives you long, toned limbs, great posture and amazing abdominal strength. The large inflated Swiss exercise ball, which is becoming increasingly popular, maximises the benefits of a Pilates workout and provides the perfect base for performing the graceful, strength-building Pilates movements.
    • Pilates ball routines are used by Olympic coaches, ballet dancers and athletes to enhance performance. In this book, Lesley Ackland makes the techniques available to everybody whatever your level of fitness, with simple 10 minute routines that are easy to fit into your day.
    • The Pilates ball method is especially popular with pregnant women due to the extra support it provides, and this book contains a special section dedicated to routines for birth and pregnancy.
    • As well as increasing fitness, strength and stamina, the book contains exercises suitable for people dealing with back and neck problems.
    • Pilates balls are readily available, and this book shows you how to get the benefits of this exercise programme without the need for expensive lessons or equipment.
    LanguageEnglish
    PublisherHarperCollins UK
    Release dateDec 12, 2013
    ISBN9780007551002
    10-Minute Pilates with the Ball: Simple Routines for a Strong, Toned Body – includes exercises for pregnancy
    Author

    Lesley Ackland

    Lesley Ackland founded the highly acclaimed Pilates-based Body Maintenance Studio in London’s Covent Garden over 10 years ago, and has been teaching the Pilates system, modified to form a more holistic system (incorporating nutritional supplementation and physiotherapy techniques), ever since.

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      Book preview

      10-Minute Pilates with the Ball - Lesley Ackland

      The Mind–Body Connection

      Mindful Exercise

      The very essence of Body Maintenance is to harness your thinking to bring about positive changes in your body. By concentrating on a limited number of slow repetitions, you direct your energy towards what you want to achieve. You allow your mind to exert a greater influence over your body. Positive thoughts bring about positive changes.

      It is necessary to complement each physical exercise with a mental focus. By practising creative visualization regularly, you gradually develop the intellectual and emotional ability to internalize the physical changes you wish to make. Once you do this, the external changes will start to appear.

      Body Maintenance is based on lengthening and stretching the body to its full potential. This eventually creates a longer, leaner shape, increased flexibility and a suppleness that promotes greater ease of movement. These exercises concentrate on strengthening weak muscles and stretching those that are tight and constricted. What you really want is a body in which strength and flexibility complement each other. It is possible to re-structure yourself totally.

      This is not, however, just a matter of getting your body to make the right moves. An integral part of Body Maintenance is the way you perceive each exercise.

      This is where attitude and creative imagery come in. Every time you work through a sequence of movements, it is essential that you envision what it is you want to achieve. Having a mental picture in your mind helps your body to respond in the right way. This not only makes the whole process more stimulating, but also makes the effect of each exercise much more powerful.

      Initially it may take a while to understand fully the mechanisms involved. I always tell a new client to expect to do only about 30 percent of what he or she will eventually be capable of doing. Concentrating on the moment will make it possible to remember more each time you practise. It takes about 10 sessions to really comprehend this

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