Pilates Mini-ball Exercises

Joseph Pilates created Pilates as a therapeutic tool for bed-bound patients during World War I. Pilates, common in gyms and Pilates studios, became well-known in the United States during the 1960s, according to Pilates.com. Pilates exercises use body weight to elongate muscles, build core strength and increase flexibility and agility. Weighted mini-balls increase intensity during a Pilates program and additional external resistance contributes to gains in muscular stability and strength.

Arm Circles

According to Brooke Siler author of "The Pilates Body," arm circles build upper body and arm strength. Holding a mini-ball during this routine increases external resistance and builds arm stamina. Stand up straight, hold a mini-ball in each hand and rest your arms on the front of your legs. Touch your heels together and turn your toes 45 degrees away from each other. Slightly rotate your legs outward and tighten your hips, inner thighs and buttocks. Bend your knees slightly and tighten your abdominal muscles. Lift your arms off of your legs and slowly make small circles with them. Continue the circular motion as you raise your arms in front of your body. Keeping your wrists and hands still while you do this ensures that your shoulders and arms do the work. After extending your arms directly over your head, hold and then continue to make the circles as you lower your arms to your legs. Continue until you complete your desired amount of repetitions.

Bicep Curls

The bicep curl challenges the front of the upper arms. Assume the same standing position done during the arm circles. Lift your arms directly in front of you, parallel to the floor. Relax your shoulders and maintain this position throughout the exercise. Turn your palms toward the ceiling, inhale and curl the mini-balls toward your shoulders. Lower the mini-balls to a parallel position and repeat until you complete your desired amount of repetitions. Do not drop your arms during this exercise and maintain parallel positioning during the curls.

The Hundred

The hundred, a Pilates beginner breathing exercise recommended by Siler, strengthens the abdominal muscles while toning the arms. Using a mini-ball increases intensity during this exercise. Lie supine on a mat, hold a ball in each hand and rest your arms by your sides. Lift your feet off of the ground, bend your knees and position them directly above your hips. Tighten your abdominal muscles and press your lower back against the mat. Use your abdominal muscles to lift your upper back, shoulders and head off of the mat. Gaze at your belly button. Lift your arms and the mini balls off of the mat and pump your arms up and down. Stop after you complete 100 pumps. Inhale and exhale steadily throughout the exercise while drawing your strength from your core.