A 2007 study published in the "Journal of Strength & Conditioning Research" details the benefits of exercising on unstable surfaces. Lead author Eric M. Cressey reported that the balance equipment enhanced the subjects' overall athleticism. The cylindrically shaped foam roller, traditionally used for flexibility exercise, also provides effective balance training. While not part of the original Pilates apparatus, had it been available during his lifespan, Joe Pilates, who created exercise machines from beer kegs and hospital bedsprings, probably would have used them. In an article featured on the IDEA Fitness website, physical therapist and Pilates instructor Catherine Logan explains that the roller enhances core muscle activation during Pilates exercise.
Toe Taps
The Pilates toe taps provide subtle exercise when performed on the mat, and anything but subtle exercise when performed lying supine on the roller. Position the roller on an exercise mat. Sit at the end of the roller with your knees bent and your feet on the floor. Use your hands to guide you into the supine position. Make sure that the top of your head is on the roller, and that the roller stays centered on your spine. Begin with your hands on the mat for balance. Engage your core and lift your feet from the floor, placing them in a tabletop position. Inhale to prepare. Exhale, keep your knees bent and your lower back pressed into the mat, and alternately lower each foot toward the floor. Progress the exercise by lifting your hands from the mat, and raising the opposite arm overhead as one foot lowers toward the floor.
The Hundred
The pumping arm movements of the Pilates hundred exercise make it challenging to remain on the roller. Disengaging your core muscles and/or sloppy arm movements will cause you to lose your balance. Lie supine on the roller, with your arms extended next to your hips. Inhale to prepare and nod your head. Exhale and lift your hands, head and shoulders from the roller. Focus between your legs, and reach your hands toward your feet. Imagine two heavy springs under each hand. Begin pumping your hands up and down, as if you were pressing against the heavy springs. Inhale for five counts and exhale for five counts. Repeat the cycle 10 times, until you reach 100 pumps.
The Half Swan
The Pilates Method Alliance is the Pilates industry's quality assurance organization. Its position paper explains that Pilates was originally a flexion-biased exercise method, but the invention of the home computer has created a slouching population. It now contends that the Pilates repertoire should include exercises that enhance spinal extension. The swan is an example, but many people find it challenging. The rolling movements of the foam roller facilitate fluid extension movements. Lie prone, with the roller under your wrists, and your legs together. Draw your belly toward your spine, and roll the roller toward you as you lift your head, shoulders, chest and upper ribs from the floor. Roll the roller away from you as you return to the starting position.
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