An article in the May 2006 edition of the Journal of Strength and Conditioning Research detailed a study that explored the relationship between stability ball training and spinal stability. Lead author Jacqueline M. Carter reported that ball exercises increased core activation in sedentary individuals, which in turn increased spinal stability. These and other similar studies inspired Pilates instructors to incorporate the ball into their mat classes. In addition to enhanced core activation, adding the ball to your Pilates abdominal routine adds challenge, simulates the gliding platform movements of the reformer, provides assistance or helps to clarify muscle use and correct body position in various Pilates abdominal exercises.
Double Leg Stretch
The traditional Pilates double leg stretch keeps both legs off the floor in an unsupported position. People with back problems, tight hip flexors or hyper-extended lower backs have difficulty with this exercise. The ball elevates your legs and helps you to imprint your lower back into the floor. It also provides alignment feedback. If your legs do not bend and extend on a straight line, your hips are probably out of alignment. Lie face-up with your legs extended, your feet on the ball, and your arms extended over your head. Inhale to prepare. Exhale, bend your knees, lift your head and shoulders from the floor and reach toward your knees. Inhale and return to the starting position. Perform eight repetitions. Use a smaller ball as you get stronger. If you get strong enough to extend your legs in an unsupported position while keeping your back on the floor, add a challenge by placing it between your ankles. Activate your inner thighs by squeezing your legs toward each other in the extension phase of the exercise.
Prone Plank
The plank is like a prone version of the double-leg stretch. While the double leg stretch uses the abdominal muscle to flex the spine, the prone plank uses the deeper core muscles for spinal stabilization. Begin in a push-up position with your feet on the ball, your arms extended and your hands on the floor. Pull your abdominal muscles up and in. Inhale to prepare. Exhale and bend your knees, drawing them toward your chest. Inhale and return to the starting position. Perform eight repetitions.
Teaser on the Ball
Even if you have strong abdominal muscles, tight hip flexors and hamstrings may prevent you from performing the teaser in optimal form. The ball solves that problem by providing a platform for your legs. Lie face up with your legs extended, your feet on the ball and your arms extended over your head. Inhale to prepare. Exhale and lift your entire upper torso off the floor until you balance on your sitting bones with your arms reaching toward the ceiling. Inhale and pause in the position. Exhale and slowly roll back to the starting position. Perform eight repetitions.
References
- Journal of Strength and Conditioning Research: The Effects of Stability Ball Training on Spinal Stability in Sedentary Individuals
- IDEAFIT: Instability Increases Core Activation
- Journal of Applied Research:Core Muscle Activity During Exercise on a Mini Stability Ball Compared With Abdominal Crunches on the Floor and on a Swiss Ball
- Theragear: Teaser with Exercise Ball
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