Joseph Pilates built his exercise method around strengthening the core muscles. He developed several series of exercises on equipment and the mat to build muscular symmetry and increase flexibility and balance. Because the Swiss ball, or exercise ball, can move in any direction and flexes under pressure, it helps you build coordination and can allow you to stretch gently. When you balance on a ball, you must pay attention to all of your muscles and to your thoughts. Exercising on the ball takes advantage of the Pilates emphasis on the connection between the body and mind.
Step 1
Engage your transversus abdominis in the navel-to-spine exercise. Rest your stomach on the ball and kneel with your hands on one side and knees and feet on the other. Inhale and lengthen your spine. Exhale and draw your stomach from the top of your pubic bone to your navel toward your spine. Inhale to relax your stomach and drop it onto the ball. Exhale and draw your lower abdominals and navel up. Do five repetitions.
Step 2
Lie on your back, bend your knees and rest the ball under your knees and shins for little crunches. Put your hands behind your head, elbows flat on the mat and neck long. Draw your lower abdominals in toward your spine and hold them tight throughout the exercise. Slowly curl your head off the mat, one vertebra at a time, lifting with your upper abdominals, not your neck. Roll back down. Try to relax your chest and shoulders. Do eight repetitions.
Step 3
Lie on your back with your legs extended for the roll-up. Turn your toes out and keep your heels touching. Draw in your lower stomach. Hold the ball between your hands with your arms straight and the ball overhead. Roll your head, shoulders and spine up off the mat, bringing the ball forward with you. Keep your spine rounded as you bring the ball over your knees. Roll back down in reverse slowly and with control. Do six repetitions.
Tips and Warnings
- Take a lesson or class from a certified Pilates instructor to learn proper form. A knowledgeable teacher can develop an exercise plan to meet your needs.
- Consult with a doctor before starting a new exercise routine. Stop your movement if you feel sharp, sudden pain. If you have injuries, the guidance of a certified Pilates instructor can help reduce pain.
Things You'll Need
- Exercise ball
- Exercise mat
References
- "Pilates on the Ball;" Colleen Craig; 2001
- "Pilates' Return to Life Through Contrology;" Joseph H. Pilates and William Miller; 1998
- "The Pilates Body;" Brooke Siler; 2000
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