In the modernized method of Pilates, you have the option of using a ball for some of the exercises. There are two types of balls that can be used: a larger stability ball or a smaller ball, which is sometimes called a Bender ball. Depending on the specific Pilates exercise, the balls will either add challenge, facilitate the movement or help you find the correct alignment. Pilates ball exercises should be performed three times a week. Unlike other exercise routines that require multiple sets and repetitions, Pilates focuses on quality over quantity. As such, only one set is performed, for a maximum of eight repetitions.
Roll-Back on the Small Ball
The Pilates roll-back is a partial sit-up, which is performed with the knees bent and the feet flat on the floor. Its range of motion is smaller than the range used in a full sit-up. The roll-back usually begins in an upright position, and then the upper body rolls back to an alignment that has the back of the pelvis and the lower back on the floor, while the upper and mid-back remain off the floor. This position is known as the "C curve." However, people with tight lower-back muscles often have trouble finding the correct alignment in the roll-back position. The small ball serves as a proprioceptive aid, which helps you find the correct C curve alignment. It also helps support your lower back.
Instead of starting in the upright position, which is how the exercise is traditionally performed, begin in the C curve, and rest the small of your back against the small ball. This physical contact with the ball provides a tactile stimulus, which will eventually help you memorize the correct position. Extend your arms in front of you, so that your hands are reaching toward your knees. Inhale to prepare. As you exhale, contract your abdominal muscles and roll to an upright position. Inhale at the top, and as you exhale, roll back to the C curve position.
PIlates Side Bend on the Stability Ball
Although the Pilates side bend is usually performed on the reformer, it can easily be done while sitting on a large stability ball. Sit in an upright position, with your knees bent and your feet flat on the floor. Inhale to prepare. As you exhale, roll your hips to the right. Raise your right arm, bend at the waist, and perform a side bend to the left. Inhale and return to center. Repeat in the opposite direction.
Pilates Elephant on the Stability
The Pilates elephant is another reformer exercise that can be performed on a stability ball. Begin in a push-up position with your shins on the ball and your hands on the floor. Inhale to prepare. As you exhale, draw your belly in, tilt your pelvis so that your tail bone points toward the ceiling. Allow the ball to roll toward your feet. Inhale to return, without allowing your back to sag.
Member Comments