According to the Pilates Method Alliance, regular practice of Pilates exercises improves "posture, balance, and core strength." Adding a Pilates mini ball, also known as a Bender ball, introduces medicine ball training to a Pilates regimen. Using the mini ball, which measures 9 inches, focuses the workout on core muscle groups. Beginners also use the mini ball as a support for the neck or back during Pilates exercises. Implement a mini ball routine, or adapt larger Swiss ball activities to the mini ball to enhance your Pilates workout.
Crunches
Incorporate the Pilates mini ball into abdominal crunches. Place the ball under the base of your spine. Bend your knees and lean back as far as you can. Exhale and contract your abdominal muscles as you gently lift your head and neck. Use your hands to gently support your neck, but avoid pulling your head upward. Inhale and lower yourself to the mat, taking care to keep your back in contact with the mini ball. Do ten crunches. According to a 2007 study in the "Journal of Applied Research," using a stability ball while doing crunches results in a wider range of motion and intensifies the workout.
Bridge
Incorporating a Pilates mini ball into the bridge exercise works the pelvic floor and thighs. Place the ball between your inner thighs and squeeze your legs together while laying flat on your back with your knees bent. Slowly raise your body into the arched bridge position, lifting one vertebra at a time. Hold the bridge position while inhaling and exhaling before slowly returning to the mat.
Pectoral and Arm Press
The mini ball can also function like a small hand weight. Use it for biceps curls or triceps work. A simple move provides an upper body workout covering pectoral muscles, shoulders and arms. Sit straight in a firm chair. Take the mini ball in both hands and lift it so it is centered in front of your chest. Squeeze the mini ball with both hand for 10 seconds, remembering to breathe. Rest and repeat the arm press 10 times.
The Hundred
You can adapt a classic PIlates exerice, the Hundred, to include a mini ball. Lay supine on a mat, making sure your back touches the mat. Place a mini ball in each of your hands, letting your arms rest at your side. Slowly lift your feet, bending your knees until they are above your hips. Remember to contract your abdominal muscles with the effort of lifting, as you push your lower back into the mat. Lift your head, shoulders and upper back off the mat. As you look at your belly button, pump your arms 100 times. Inhale and exhale for every 10 counts of the exercise.
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