Joseph Pilates stressed the importance of the "powerhouse" or core muscles. Hospital bed springs and beer barrels inspired his exercise machine creations. While not part of his original program, given Pilates' creative tendencies, had it been available, Pilates might have incorporated ball exercises into his program. Modern Pilates instructors find that the ball imposes a balance challenge, requiring their students engage their powerhouse. Pilates ball exercises also stimulate muscle contraction, simulate Pilates equipment movements, and provide assistance with otherwise uncomfortable exercises.
Pilates Adduction Ball Exercises
Adding the ball to some of the Pilates mat exercises helps you engage your inner thigh or adductor muscles, which stabilize your knees and pelvis. Place the ball between your inner thighs or ankles, whichever is more comfortable for the Pilates "hundred" exercise and for the double leg stretch.
For the hundred, lift your legs from the floor with bent knees, and lift your head and shoulders from the floor. Reach your hands by your side, and pump your arms up and down, breathing in for five counts and out for five counts. Squeeze the ball on the exhalation.
For the double leg stretch, begin in a supine position with your knees bent. Squeeze the ball with your inner thighs as you extend your legs.
Pilates Balance Ball Exercises
The Pilates shoulder bridge and side bend become balance exercises when performed with the ball. Lie supine with your feet on the ball. Lift each vertebra until you are in a bridge position, and then slowly roll back to the floor. Use the ball to enhance lateral stability during the Pilates side bend. Sit on the floor with both knees bent and your left foot flat on the floor in front of your right. Lean the upper right side of your waist against the ball. Keep your right arm extended with the palm turned upward, and tuck the ball under your right arm. Inhale and straighten both legs, draping your body sideways over the ball. Reach your left arm overhead. Exhale and return to the start. The ability to maintain balance during both of these exercises depends on conscious core activation, and perfect postural alignment.
Reformer Simulation Ball Exercises
The stability ball simulates the gliding movements used in the reformer exercise called the elephant. Position your body in a prone, push-up position, with your feet on the ball and your hands on the mat. Engage your core to bend your knees and bring them toward your chest. The plank roll-out is another reformer exercise that works well on the ball. Lie prone, with your legs extended, your feet on the floor and your bent elbows and forearms on the ball. Keeping a neutral spine, inhale and straighten both arms. Exhale and bend them.
Seated Pilates Ball Exercises
People with tight hip flexors have trouble sitting in an upright position during the Pilates saw and spinal twist. The ball provides a more comfortable position. For the spinal twist, sit upright with your legs extended and together. Extend your arms to the sides at shoulder height. Imagine your spine as a barber pole, and your ribs as the stripes that wrap around the straight, central axis. Use your obliques to rotate your upper torso to the right. Return to center and repeat on the other side. The Pilates saw, performed with the legs slightly open, adds forward flexion to the spinal twist. Rotate your upper torso, reaching your left hand toward your right little toe. Extend your spine, return to center and repeat on the other side.
Spinal Extension
The ball enables you to perform the prone Pilates extension exercises without placing your head on a possibly dirty exercise mat. Rest your belly on the ball. Keep your feet on the floor, and drape your upper body face down over the front of the ball. Extend your arms by your sides, reaching toward your hips. Inhale, lift your head, extend your spine and arch your back. Exhale and return.
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