While the stability ball is a recent addition to Pilates programming, ball exercise is in alignment with the basic Pilates principles. The ball imposes a balance challenge, which requires you to use your deeper core muscles. Pilates referred to these muscles as the "powerhouse." The Pilates ball also facilitates abdominal exercise for those whose knee problems, hip flexor tightness or blood pressure issues prevent them from performing exercises on the mat.
Half Roll Back
Tight hip flexors may prevent you from performing the half roll back on the floor. The elevated position of the Pilates ball minimizes hip-flexor compensation. Sit upright on the ball with your knees bent and your feet flat on the floor. Prepare by inhaling. Exhale, round your lumbar area and roll back, until your lower and middle back are on the ball. Inhale and hold the position for one second. Exhale and return to the starting position. Perform eight repetitions. Vary the exercise to work your obliques. Rotate your torso to the right. Keep facing right as you roll back, and keep facing right as you roll back to the start. Perform four repetitions to each side.
The Saw
The Pilates saw exercise works the obliques, which form a letter "x" across the abdominal region. Tight hip flexors and tight lumbar regions prevent novices from sitting upright, which makes the exercise less effective. This is another example of how the Pilates ball, which places you in an elevated position, reduces hip flexor involvement. Sit on the ball in an upright position. Straighten your legs and open them, no wider than the width of the ball. Extend your arms to the sides at shoulder height. Inhale as you rotate your upper torso to the right. Exhale and reach your left hand toward your right little toe. Keep facing right as you inhale and straighten your back. Exhale and return to center. Repeat the exercise to the left. Perform eight repetitions, or four to each side.
Pilates Mermaid
The Pilates Mermaid works the external obliques, which are located near your waist. Sit on the ball in an upright position with your knees bent and your feet on the floor. Inhale and raise your left arm overhead. Exhale, bend at the waist and perform a side bend, bringing your right shoulder toward your right hip. Inhale and reach toward the ceiling. Exhale, lower your arm and return to the starting position. Perform eight repetitions to each side.
Member Comments