Using an exercise ball while doing a Pilates workout forces you to use your core muscles to stay balanced on the ball. This gives your abdominals and core an added challenge and creates more strength and definition in your stomach muscles. There are numerous Pilates exercises that work your core when performed on an exercise ball.
Bridge with Leg Lift
This exercise strengthens your hip flexors, abductors and buttocks. When performed on the ball, it also helps strengthen your back muscles and your core while you balance. Lie on your back on the floor with your feet placed on top of the exercise ball. Inhale deeply, then exhale as you raise your hips and butt off the floor until your thighs and back are in a straight line. Flex your abdominals throughout the exercise. Exhale, then inhale deeply as you raise your right foot of few inches off the floor. Keep your thighs and back in a straight line as you lift your foot. Hold for a few seconds, then repeat on the other side.
Ab Curl with Ball Roll
This Pilates move uses an exercise ball to perform a classic curl. Lie face up on the floor with your knees bent and your feet flat on the floor, hip-width apart. Position the exercise ball on your stomach, holding lightly with your fingertips. Inhale deeply, then exhale as your curl your head, shoulders and upper back off the mat, rolling the ball down your body to your thighs. Inhale again, then exhale as you lower yourself back to the starting position.
Leg Circles
Performing leg circles with the ball requires you to engage your core for balance, helping to build core and abdominal strength. Lie face up on your back with your knees bent and your ankles on the ball. Keep your buttocks firmly on the mat and lift your right leg into the air, anchoring your left leg onto the ball. Draw a circle in the air with your left foot, inhaling as you begin, then exhaling halfway through the move. Repeat five times clockwise and five times counterclockwise. Engage your core to keep your body still and your leg balanced on the ball.
Hip Lift
This exercise requires you to use your core to remain balanced, building core strength throughout the move. Lie face up on the floor with your knees bent and your calves on the ball. Inhale deeply, then exhale as you lift your bottom and lower back off the floor until your legs are straight. Your body should form a straight line. Tighten your glutes and lower back when your body forms a straight line. Keep the ball from moving using your abdominal and core muscles throughout your pelvis lifting.
Lift and Lengthen
Lie face up on the floor with your knees bent and your feet placed hip-width apart. Position the ball just above your head. Inhale deeply as you lift your hands to the ball. Exhale and lift the ball directly above your chest. Inhale again as you lower the ball to the left. Exhale as you return the ball to your chest. Repeat on the other side, then inhale as you replace the ball back above your head.
Member Comments