The BalleCore Workout
Integrating Pilates, Hatha Yoga, and Ballet in an Innovative Exercise Routine for All Fitness Levels
By Molly Weeks Ballantine Books, NY (2005)
ISBN: 0-345-47190-3
Reviewed by Anna Dogole
The BalleCore Workout is an ingenious exercise routine that combines some of the best aspects of Pilates, Hatha Yoga, and Ballet into a graceful and effective exercise program. The BalleCore Workout was developed by Molly Weeks. A certified Pilates instructor and ballet dancer, Weeks has created a fun and exciting exercise program that provides an outstanding workout routine that includes exercises that focus on core-conditioning, toning, relaxation, balance, and posture.
In The BalleCore Workout, Weeks explains how she developed this program and what aspects of each disciple that she incorporated into it. She explains the importance of using good breathing techniques and controlling your movements. These exercises are lively, and graceful. Weeks provides guidance for individuals of all fitness levels, and she provides an outline of the basics ranging from an outline of the major muscles in the body, to advice on what to wear while exercising. Many of these exercises are done freestanding, while some require the use of an exercise band or the BalleCore barre. This barre is a four-foot piece of smooth, rounded wood with rounded ends that allow the barre to easily roll across the floor. Alternative tools that you can use in place of the barre are detailed. The barre is used in these exercises as both a resistance tool and for support. The specifications and uses for the barre are explained in the text.
The exercises themselves, are organized into ten sections:
Warm-up
Core Pilates
Stretching
Hips and Buttocks
Floor Ballet
The Back
Standing Ballet
The Legs and Ballet Variations
Hatha Yoga
Cool-Down
Each exercise in this book is illustrated with step-by-step photographs showing proper techniques. The illustrations are accompanied by detailed descriptions on how to do each step, as well as instructions on how many repetitions to do. A list of 'helpful reminders' are included with each exercise that serve as added instruction and to point out techniques or aspects of the exercise that you should focus on in order to get the most benefit out of the exercise.
According to the text, once you learn the exercises, it only takes about fifty minutes to work through the entire routine. It can also easily be divided into two shorter routines of thirty and twenty minutes. In addition, Weeks also list several shorter routines for beginners and those with only a few minutes to spare. One is the 20-minute BalleCore Express, which consists of 25 exercises. She has also included a 10-minute Core Strengthener routine, a 10-minute Balance Challenge routine, and a 15-minute Hip Opener routine.
The BalleCore Workout is a delightful exercise routine that is invigorating and fun to do. The exercises are diverse enough to do every day without growing bored, and they are extremely graceful to do. Rather than jerking around on the floor like a rhinoceros in labor, these exercise are performed in a flowing and fluid manner that is both effective and dynamic. Weeks claims that these exercises will help reduce backaches, improve your posture, sculpt your body, increase your flexibility, and in general, energize your body. I do not have any qualms about these claims. The routine appears solid, balanced, and easy to follow. I can easily envision that the BalleCore fitness program will soon become the standard for total body conditioning.
