A Pilates ball can increase the intensity of Pilates moves and decrease stress on the neck and back. Often referred to as a stability or balance ball, a Pilates ball looks like a large beach ball and is excellent for engaging the core and improving coordination, balance and posture. It is important to choose a ball that is appropriate for your size. Northwestern Health Sciences University recommends a 21-inch ball for exercisers between 5 feet and 5 feet 7 inches tall and a 25-inch ball for those between 5 feet 8 inches and 6 feet 2 inches tall.
On-the-Ball Spine Twist
This Pilates move engages the entire core and isolates the oblique muscles, the criss-cross stomach muscles that form the waist. Performing this exercise on the ball increases the intensity by requiring more balance. Begin sitting upright on the ball, feet shoulder width apart and flat on the floor. Extend your arms straight out to the side from your shoulders and, keeping your hips secure, twist your entire upper-body to the right, back to center, to the left and then back to center again. Repeat this move 15 to 20 times. Your head, shoulders and torso should always stay aligned, facing the same direction, while your hips, knees and feet always face forward.
Hundreds on the Ball
The Pilates hundreds is a main move in Pilates mat and reformer workouts. This same exercise increases in intensity when using a ball. Begin this exercise lying supine on the floor, arms to your sides and your feet shoulder width apart on the ball. Stabilize your torso by pulling your belly button toward the floor, tilting your tailbone up toward the ceiling and pressing your heels into the stability ball. Hold this position where it is challenging but does not put any direct stress on your back. Slowly roll your head and shoulders off of the ground, lift your arms 3 inches to 4inches off of the floor, inhale and pump the arms with your palms down for five counts. Exhale and pump the arms five more counts. Repeat this pattern until you have reached 100 counts.
Reverse Extension on the Ball
This advance level move engages the core with an emphasis on the lower back muscles. Begin this exercise prone on the stability ball with your hands and feet on the floor and your feet together. Exhale and tighten your stomach muscles, slowly walk forward until your hips are directly on the top of the ball. Support your torso weight with your upper body and slowly lift both legs at the same time while squeezing your gluteals. Keep your knees and feet together during this exercise and repeat 15 to 20 times. Lift the legs to where it is challenging but comfortable for your back. If you feel any stress on your back release the legs to a lower position.
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