The Pilates small ball, also called the Pilates mini-ball, adds a new dimension to your Pilates exercise routine. The balls challenge balance in some Pilates exercises, which in turn increases core muscle activation. Using the weighted small balls also increases muscle recruitment in exercises that may have become too easy.
Small Ball Shoulder Bridge
The Pilates shoulder bridge provides an easy hamstring, gluteal and core workout. Adding the small ball under one foot provides a whole new exercise experience. The ball challenges balance and requires additional hamstring muscle recruitment. Lie supine with your left foot flat on the floor and your right foot on the Pilates mini ball. Engage your core muscles and lift each vertebra from the floor, until you are in a bridge position. Perform six repetitions to get accustomed to the required balance. Remain in the bridge on the last repetition, and straighten and bend your right leg for eight repetitions. Repeat the series on the other leg.
Lateral Flexion
The Pilates side-lying lateral flexion exercise sometimes poses postural alignment problems. The small ball's rolling movements provide feedback, and help you keep your shoulders in line with your hips. Extend your right arm and lie on your right side with your legs extended. Begin with your head on your right arm, and maintain a straight line from head to foot. Hold the ball with your left hand, extending your left arm so that your hand reaches toward your left hip. Inhale to prepare. Exhale and simultaneously lift both legs and your waist from the floor. Roll the ball toward your left foot to keep your body in alignment. Perform eight repetitions, and then change sides. This exercise works the outer thigh of the top leg, the inner thigh of the bottom leg, and the external obliques, which support your waist.
The Hundred
Add some inner thigh work to the Pilates hundred exercise by placing the small ball between your inner thighs. Lie supine, with your knees bent, your legs lifted to a tabletop position with your shins parallel to the ceiling, your calves parallel and your arms extended by your side. Inhale to prepare. Exhale and lift your head, shoulders and hands from the floor. Pump your arms as if there were heavy springs underneath them. Inhale for five counts and exhale for five counts. Squeeze the ball with your inner thighs during the exhalation. Keep your head lifted and repeat the 10-count breathing series for 10 cycles.
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