Joseph Pilates developed his cutting-edge exercise method in Germany in the early 1900s, but the technique has evolved significantly in the past century. Some Pilates instructors revised the technique to place it in alignment with modern principles of movement science. Others experimented performing the Pilates exercises on balance-training equipment, such as the stability ball. They soon discovered that the ball, when combined with elastic-resistance training bands, provided a workout that simulated the movements of the Pilates machines.
Significance
The marriage of Pilates and stability ball training was a significant benchmark in the history of fitness. Pilates exercise had an elite following in the 1960s and 1970s, which was mostly composed of dancers and athletes. The technique became obsolete in the late 1970s and 1980s, when fitness enthusiasts began favoring high-impact aerobics and other forms of "no-pain/no-gain" workouts.
The knee, foot, ankle and back injuries associated with this type of training might have prompted the sudden body/mind exercise renaissance of the late 1980s and early 1990s. Phrases such as balance training, functional exercise and core conditioning became household terms. The stability ball, exercise band and Pilates training, once exclusively a part of the physical therapy and professional dancer's domain, entered mainstream fitness arenas.
Function
The reformer is a widely-used Pilates apparatus. It consists of a gliding platform and a spring-controlled pulley system. The stability ball also glides, and elastic resistance bands function in a manner similar to a pulley system. A band and ball set-up easily simulates some of the reformer exercises. The rowing exercise for the upper back is an example.
Sit on the ball with your knees bent. Wrap a resistance band around your feet, and hold one end in each hand. Simultaneously bend your elbows, squeeze your shoulder blades toward each other, and straighten your legs. Use control and return to the starting position. Perform eight repetitions.
Then, work your chest by placing the band around your upper back. Bend your elbows, and hold the ends of the band so that they align with the center of your chest. Begin with your knees bent. Straighten your arms as you straighten your legs. Perform eight repetitions.
Benefits
Pilates spoke of the "powerhouse," now called the core muscles. The exercise ball imposes a dynamic balance challenge, which requires the core muscles to activate in order to maintain stability. The ball also supports correct alignment. The reformer moves on a pre-defined track. It moves forward or backward, even if your body is improperly aligned. The ball only moves in the correct direction if your body is in alignment and your knees are tracking correctly. The bands add challenge and provide movement clarification. The combination of enhanced core activation, alignment with resistance and movement clarification makes the workout more effective.
Types
The Pilates "hundred" requires you to pump your arms while breathing in for five counts and out for five counts. The pumping feels silly without any resistance, but placing the band under your shoulder blades and pulling down as you pump causes you to use your lat muscles.
Sit on the ball and walk down so that your lower, middle and upper back rest against the ball's surface. Lift your upper body and pull the band ends down toward your hips. Pump your arms, breathing in for five counts and out for five counts. Repeat for 10 cycles.
Using momentum is one of the common mistakes when performing the double leg stretch. Arching your back is another. The band and ball solve both these problems.
Lie supine with your feet on the ball. Wrap the band around your feet and hold each end with each hand. Begin with your knees bent and your head and shoulders lifted. Simultaneously extend your legs and bend your elbows. Return to the starting position. The ball elevates your legs, which helps you keep your back on the mat. Perform eight repetitions.
Prevention/Solution
The prone or face-down Pilates exercise often challenges Pilates instructors and students. Visual learners are unable to watch their instructor from this position, so they distort their neck alignment to improve their view. Some students object to lying face-down on smelly exercise mats, and exercises performed in a plank position may be challenging to people with wrist problems.
Prone leg-lifting Pilates exercises may be too easy for students who have strong legs or gluteal muscles. The band and ball offer numerous solutions. Perform the leg pull front with your belly draped over the ball, your hands on the mat, your legs extended, and your feet on the floor. Place a band around your ankles to add gluteal and hamstring resistance. Press your pelvis into the mat as you lift your leg from the floor.
The ball and band can also add challenge. Place your feet on the ball for the Pilates push-up, and place the band under your shoulder blades, securing each end to the floor. Slowly bend your elbows, lowering your body toward the floor. Extend your arms with control. The band offers resistance on the extension, which challenges your triceps or the backs of your arms.
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