Core Stability Exercises

Static Floor Exercises

Plank
Hold a straight body position, supported on elbows and toes. Brace the
abdominals and maintain a straight body line through feet, hips and head.

Side plank
Lie on one side, ensuring the top hip is above the bottom hip. Push up until there is a straight body line
through feet, hips and head. Keep the elbow under the shoulder. Lower under control and repeat on
opposite side.

Bridge
Lie on the floor with your knees bent and feet flat on the floor. Squeeze your gluteals and then push
your hips up until there is a straight line through knee and hip to upper body and shoulders remain on
the floor.

Superman
Kneel on the floor and place your hands below your shoulders and knees below your hips. Extend right
leg back and the left arm forward. Maintain a straight body line through extended leg, body and
extended arm. Repeat with opposite limbs

Dynamic Floor Exercises

Side lying hip abduction

Lie on your side with your top hip above the lower hip. Brace the abdominals and lift the top leg
slowly up and down.

Oblique crunch
Lie on your back with your right ankle resting on your left knee. Right arm is placed on the floor out to
the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with
opposite limbs.

Gym Balls Wobble Balance Board Wobble Cushion Medicine Balls

 Body Control Pilates
Body Control Pilates is an exercise method that relies on strengthening core postural muscles and
developing body alignment. It avoids the muscle and ligament damage, sometimes associated with
other fitness regimes. The aim of Body Control Pilates is not to develop bulging muscles or
cardiovascular fitness but to help your whole body (respiratory, lymphatic & circulatory systems)
operate in an effective and efficient manner. The method of exercise has its origins in the work of the
late Joseph Pilates, who was born in 1880 near Düsseldorf, Germany.

Principles
Central to the method is 'awareness of your own body' and each exercise is built around its eight basic
principles:

• Relaxation
• how to release tension
• Concentration
• being aware of each movement and developing your kinaesthetic sense
• Coordination
• managing the breathing and movement
• Centering
• "zip up and hollow" drawing up and in the muscles of the pelvic floor and hollowing the
lower abdomen back towards the spine - (see Core Stability for details of how to "zip up
and hollow")
• Alignment
• achieving a good posture
• Breathing
• making proper use of the lungs (lateral breathing)
• Stamina
• achieved with the use of muscles more efficiently through good posture and breathing
• Flowing Movements
• moving without strain or stress

Through the application of these principals in the exercises 'core stability' is achieved, and then
maintained, through increasingly complex movement sequences.

The 6 C's

Concentration
That all important mind body connection. Conscious focus on movement enhances body awareness.
Focusing the brain on the body part enhances proprioception (the fine-tuned sense of how bits of your
body move).

Control
 Static Stretching Exercises
Research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of
Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches -
slow controlled movements through the full range of motion - are the most appropriate exercises for
warming up. By contrast, static stretches are more appropriate for the cool down.

The Exercises
The following are examples of general static stretching exercises that could form part of the cool down
program at the end of a training session when stretches are held for 10 seconds or to improve the
mobility and range of movement when stretches are held for 30 seconds. In all exercises breathe easily
whilst performing them.

Chest Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Hold you arms out to the side parallel with the ground and the palms of the hand facing
forward
• Stretch the arms back as far as possible
• You should feel the stretch across your chest

Biceps Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Hold you arms out to the side parallel with the ground and the palms of the hand facing
forward
• Rotate the hands so the palms face to the rear
• Stretch the arms back as far as possible
• You should feel the stretch across your chest and in the biceps

Upper Back Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Interlock your fingers and push your hands as far away from your chest as possible, allowing
your upper back to relax
• You should feel the stretch between your shoulder blades

Shoulder Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Place your right arm, parallel with the ground across the front of your chest
• Bend the left arm up and use the left forearm to ease the right arm closer to you chest
Pilates
From Wikipedia, the free encyclopedia

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This article is about the physical fitness system. For the Roman governor, see Pontius Pilate.
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Please help improve this article by adding reliable references. Unsourced material may be challenged and
removed. (October 2009)
Pilates at a gym
Pilates (pronounced /pɨˈlɑːtiːz/) is a physical fitness system developed in the early 20th century by
Joseph Pilates in Germany,[1] the UK and the USA. As of 2005, there were 11 million people who
practice the discipline regularly and 14,000 instructors in the United States.[2]
Pilates called his method Contrology (from control and Greek -λογία, -logia), because he believed his
method uses the mind to control the muscles.[1] The Pilates method seeks to increase the strength,
flexibility and control of the body.

[edit] History of Pilates

Pilates was designed by Joseph Pilates, a physical-culturist born in Germany in 1883. He developed a
system of exercises during the first half of the 20th century which were intended to strengthen the
human mind and body. Joseph Pilates believed that mental and physical health are inter-related.[citation
needed]
He had been a sickly child and had practiced many of the physical training regimes which were
available in Germany in his youth, and it was out of this context that he developed his own work,
which has clear connections with the physical culture of the late C19 such as the use of specially
invented apparatuses, and the claim that the exercises could cure illness. It is also related to the
tradition of "corrective exercise" or "medical gymnastics" which is typified by Pehr Henrik Ling.
Joseph Pilates published two books in his lifetime which related to his training method: Your Health: A
Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (1934) and
Return to Life through Contrology (1945).
The method was originally confined to the few and normally practiced in a specialized studio, but with
time this has changed and pilates can now be found in community centers, gyms and physiotherapy
rooms as well as in hybrid practice such as yogilates and in newly developed forms such as the
Menezes Method. The “traditional” form still survives and there are also a variety of “contemporary”
schools, such as Stott Pilates, which have adapted the system in different ways.

[edit] The Pilates Method and Apparatus

The Pilates method seeks to develop controlled movement from a strong core and it does this using a
range of apparatuses to guide and train the body. Joe Pilates originally developed his method as mat
exercises (his 1945 "Return to Life" teaches 34 of these), but, in common with many other physical
culture systems from the first part of the twentieth century, he used several pieces of apparatus to help
people "get the method in their bodies". Each piece of apparatus has its own repertoire of exercises and
most of the exercises done on the various pieces of Pilates apparatus are resistance training since they
make use of springs to provide additional resistance. Using springs results in "progressive resistance",
meaning the resistance increases as the spring is stretched. The most widely used piece of apparatus,
and probably the most important, is the Reformer, but other apparatus used in a traditional Pilates
studio include the Cadillac (also called the Trapeze Table), the high (or electric) chair, the Wunda
Chair, the baby Chair, and the Ladder Barrel, the Spine Corrector (Step Barrel) and small barrel. Lesser
used apparatus includes the Magic Circle, Guillotine Tower, the Pedi-Pole, and the Foot Corrector.
In contemporary Pilates other props are used, including small weighted balls, foam rollers, large
exercise balls, rotating disks, and resistance bands. Some of the traditional apparatuses have been
adapted for use in contemporary pilates (e.g. splitting the pedal on the wunda chair). Some
contemporary schools, such as the British Body Control Pilates, work primarily on the mat with these
smaller props, enabling people to study the method without a full studio.

[edit] Principles
Philip Friedman and Gail Eisen, two students of Romana Kryzanowska, published the first modern
book on pilates, The Pilates Method of Physical and Mental Conditioning, in 1980 [3] and in it they
outlined six "principles of Pilates". These have been widely adopted - and adapted - by the wider
community. The original six principles were: concentration, control, center, flow, precision and
breathing.

[edit] Concentration
Pilates demands intense focus: "You have to concentrate on what you´re doing. All the time. And you
must concentrate on your entire body". [4] This is not easy, but in Pilates the way that exercises are
done is more important than the exercises themselves. [5] In 2006, at the Parkinson Center of the
Oregon Health and Science University in Portland, Oregon, the concentration factor of the Pilates
method was being studied in providing relief from the degenerative symptoms of Parkinson's disease.
[6]

[edit] Control
"Contrology" was Joseph Pilates preferred name for his method and it is based on the idea of muscle
control. "Nothing about the Pilates Method is haphazard. The reason you need to concentrate so
thoroughly is so you can be in control of every aspect of every moment" [7] All exercises are done with
control with the muscles working to lift against gravity and the resistance of the springs and thereby
control the movement of the body and the apparatus. "The Pilates Method teaches you to be in control
of your body and not at its mercy". [8]

[edit] Centering
In order to attain control of your body you must have a starting place: the center. The center is the focal
point of the Pilates Method. [9] Many Pilates teachers refer to the group of muscles in the center of the
body – encompassing the abdomen, lower and upper back, hips, buttocks and inner thighs – the
“powerhouse." All movement in Pilates should begin from the powerhouse and flow outward to the
limbs.

[edit] Flow or efficiency of movement

Pilates aims for elegant sufficiency of movement, creating flow through the use of appropriate
transitions. Once precision has been achieved, the exercises are intended to flow within and into each
other in order to build strength and stamina. In other words, the Pilates technique asserts that physical
energy exerted from the center should coordinate movements of the extremities: Pilates is flowing
movement outward from a strong core.[10]

[edit] Precision
Precision is essential to correct pilates: "concentrate on the correct movements each time you exercise,
lest you do them improperly and thus lose all the vital benefits of their value". [11] The focus is on
doing one precise and perfect movement, rather than many halfhearted ones. Pilates is here reflecting
common physical culture wisdom: "You will gain more strength from a few energetic, concentrated
efforts that from a thousand listless, sluggish movements". [12] The goal is for this precision to
eventually become second nature, and carry over into everyday life as grace and economy of
movement.[13]

[edit] Breathing
Breathing is important in the Pilates method. In Return to Life, Pilates devotes a section of his
introduction specifically to breathing "Bodily house-cleaning with blood circulation" [14] He saw
considerable value in increasing the intake of oxygen and the circulation of this oxygenated blood to
every part of the body. This he saw as cleansing and invigorating. Proper full inhalation and complete
exhalation were key to this. "Pilates saw forced exhalation as the key to full inhalation." [15] He
advised people to squeeze out the lungs as you would wring a wet towel dry. [16] In Pilates exercises,
you breathe in with the effort and out on the return.[17]In order to keep the lower abdominals close to
the spine; the breathing needs to be directed laterally, into the lower ribcage. Pilates breathing is
described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into
the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the
engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they
inhale. Pilates attempts to properly coordinate this breathing practice with movement, including
breathing instructions with every exercise. “Above all, learn to breathe correctly.” [18]

[edit] Precautions
Pilates during pregnancy has been claimed to be a highly valuable and beneficial form of exercise, but
the use of Pilates in pregnancy should only be undertaken under guidance of a fully trained expert.[19]

[edit] Legal action

In recent years the term “Pilates” has entered the mainstream. Following an unsuccessful intellectual
property lawsuit, a US federal court ruled the term “Pilates” generic and free for unrestricted use.[20]
As a result, anyone, trained or untrained, can offer “Pilates” as a service to the public. Consequently,
people may face extensive and conflicting information about what Pilates really is, how it works, and
what credentials they should seek in an instructor.[21]
Exercise ball
From Wikipedia, the free encyclopedia
Jump to: navigation, search

An exercise class using exercise balls.

An exercise ball allows a wide range of exercises to be performed.

An exercise ball is a ball constructed of elastic soft PVC with a diameter of approximately 35 to 85
centimeters (14 to 34 inches) and filled with air. The air pressure is changed by removing a valve stem
and either filling with air or letting the ball deflate. It is most often used in physical therapy, athletic
training and exercise. It can also be used for weight training. The ball, while often referred to as a
Swiss ball, is also known by a number of different names, including balance ball, birth ball, body ball,
ball, fitness ball, gym ball, gymnastic ball, physioball, pilates ball, Pezzi ball, sports ball, stability ball,
Swedish ball, therapy ball, or yoga ball. It is larger and much lighter than a medicine ball.
Contents
• [hide]1
History
• 2
Benefit
s
• 3 Other
uses
• 4
Referen
ces

[edit] History
The physical object known as a "Swiss Ball" was developed in 1963 by Aquilino Cosani, an Italian
plastics manufacturer. He perfected a process for molding large puncture-resistant plastic balls. [1]
Those balls, then known as "Pezzi balls", were first used in treatment programs for newborns and
infants by Mary Quinton, a British physiotherapist working in Switzerland. Later, Dr. Susanne Klein-
Vogelbach, the director at the Physical Therapy School in Basel, Switzerland, integrated the use of ball
exercise as physical therapy for neuro-developmental treatment. Based on the concept of "functional
kinetics"[2], Klein-Vogelbach advocated the use of ball techniques to treat adults with orthopedic or
medical problems. The term "Swiss Ball" was used when American physical therapists began to use
those techniques in North America after witnessing their benefits in Switzerland.[3] From their
development as physical therapy in a clinical setting, those exercises are now used in athletic
training[4], as part of a general fitness routine [5] and incorporation in alternative exercises such as
yoga and Pilates.[6]
[edit] Benefits

A woman performing weighted sit-ups on an exercise ball.

A primary benefit of exercising with an exercise ball as opposed to exercising directly on a hard flat
surface is that the body responds to the instability of the ball to remain balanced, engaging many more
muscles.[7] Those muscles become stronger over time to keep balance. Most frequently, the core body
muscles — the abdominal muscles and back muscles — are the focus of exercise ball fitness programs.
[8]

[edit] Other uses

Some people recommend sitting on an exercise ball instead of a chair (for example, an office chair).
This is based on the theory that the abdominal and back muscles are constantly engaged and active in
order to maintain proper posture and balance on the ball.[9] [10] There is no scientific evidence of
those benefits occurring by just sitting without additional exercises.[11][12] However, some people
warn against using a Swiss ball as a chair due to ergonomic considerations.[13]
This large plastic ball, known as a "birth ball", can also be used during labour to aid the descent of the
fetal head into the pelvis. Sitting in an upright position will also aid fetal positioning and is more
comfortable for the woman. Sitting on the ball with arms placed on a bed, table or otherwise sturdy
object for support and gently rocking the hips may help the woman during contractions and aid the
natural physiological process of birth.[14]
The Swiss Ball
Home
The Ball Chart
What is a Swiss ball?
Correct Ball Sizes
Swiss balls are large, heavy-duty inflatable balls with a diameter of
Weight Limits 45 to 75 cm (18 to 30 inches). The Swiss ball is also known by a
Ball Exercises number of different names, including exercise ball, gym ball, Pilate's
ball, sports ball, fit or fitness ball, stability ball, therapy ball, yoga
Free Exercises ball, balance ball, body ball, or birth ball.

Swiss balls offer you a fun, safe and highly effective way to exercise.
TheraGear® Swiss They will last for a very long time and are inexpensive compared to
Pro Ball other exercise equipment.
TheraGear®
Where did they come from?
Exercise Ball

TheraGear® Aero The Swiss ball was used as early as the 1960s. It originally was used
Ball by physical therapists and chiropractors in Switzerland to assist with
rehabilitation and became known as the Swiss Ball.
Through seminars and classes the Swiss Ball was introduced into the
USA in the early 1980’s. But, the Swiss Ball is far more versatile and
valuable than simply for re-hab use. In the late 1980’s coaches,
athletic trainers and personal trainers realized the effectiveness of the
Swiss Ball in developing balance and core strength. Since then they
are reported as being the most effective method for core conditioning.

How do I recognize an Original Swiss Ball?

Many companies claim to sell a Swiss ball but only the Original
Swiss Ball has the URL swissball.com printed around the valve.
Original Swiss Balls are available at www.theragear.com or specialty
fitness stores.

Why should I use a Swiss ball?

Swiss balls are one of today's top fitness tools - and for good reason!
Using a Swiss ball will improve the strength of the abs and the lower
back. Since the Swiss ball is unstable you have to constantly adjust
your balance, which in turn will improve your balance,
proprioception and flexibility. As an extra challenge you can use the
exercise ball as a bench using free-weights to target those hard to
reach stabilizer muscles.

1. Proper Alignment
Using the Swiss ball during training will utilize many
additional muscles to maintain stability and balance. Swiss
balls are less stable than traditional fitness equipment, which
can greatly improve your balance, coordination and core
strength. The alignment of your body is also improved when
proper balance is maintained.

2. Great Abs
An abdominal crunch on the fitness ball has been
scientifically proven to work your abs better than a regular
crunch. For people working out to achieve great abs, the Swiss
ball can definitely target the abdominal areas as the abs and
back muscles are simultaneously worked.

3. Muscle Strength and Endurance

The Swiss ball can improve muscle strength and endurance in
all of the major muscle groups. Training with the stability ball
can help in alleviating back pain and preventing pain in the
 future. As all the major muscle groups are exercised, tone,
strength and endurance are improved as well as flexibility and
balance.

4. Core Stability
Swiss balls are less stable than traditional fitness equipment so
you can also greatly improve your balance, coordination and
core strength in your abs and back. The major muscles that
help stabilize and support all of your body movements are
made up of the back and the deep abdominal muscles. With
the Swiss ball no matter how "deep" these muscles are, they
are still exercised. This is something only the ball can
guarantee.

5. Stretching
The Swiss ball is a great tool for stretching exercises. With
this, you can easily move into and move out of different
stretching positions. Training with the Swiss ball will restore
or improve your flexibility.

6. Losing Weight
Any exercise that strengthens your muscles will help to reduce
body fat. With regular exercise using the stability ball, you
will also lose weight!

What type of ball should I be using?

We recommend TheraGear® Swiss Balls, they are known for their

quality and longevity.

All TheraGear® Swiss Balls have two weight ratings:

• Burst-proof or TheraGuard™ ABS limit: This will ensure that

the Swiss ball will not explode but deflate slowly if it is
accidentally punctured. They are generally rated to hold
between 200 lbs – 500 lbs

• Weight Limit: Static weight that can be put on the ball,

generally between 600 lbs – 2,200 lbs

TheraGear® Swiss Balls with TheraGuard™ ABS System guarantees

the highest standard of safety and quality.

TheraGear® Swiss balls are made with a special material that

prevents the ball from dangerously exploding if accidentally
punctured, instead it will deflate slowly versus non-burst-proof balls,
which will rapidly deflate.

The TheraGear® Swiss Balls are one the sturdiest Swiss Balls you
can buy. The materials TheraGear® uses are very resistant to wear
and tear, even when you use them with heavy weights.

Even though TheraGuard™ ABS System balls don't burst, you can
increase the life of your ball and reduce your risk of injury by keeping
the ball away from sharp objects and surfaces.

To purchase an Original Swiss Ball please follow this link:

http://www.theragear.com/ball_main.php

Swiss Ball Swiss Aero Swiss Exercise Ball Swiss Pro Ball
Type Ball
Description / Ideal for aerobic, Great for core, resistance training & Ideal for weight training. Extra
Yoga & rehabilitation. This ball offers firm firm ball endures your toughest
Use stretching; support workout
softest and
bounciest ball
Static Weight 1,100 lbs 1,500 lbs 2,200 lbs

Limit
Burst Proof 200 lbs 300 lbs 500 lbs

Limit
Swiss Ball Exercises