The stability ball complements many of the exercises in the Pilates technique. Its rolling actions simulate the movements of the Pilates reformer. The balance-challenging aspects of exercise ball training require core muscle engagement, which is essential to the Pilates method of exercise. This enhances Pilates exercises in all body positions and planes of movement.
Abdominal Flexion
The ball works well in conjunction with abdominal flexion exercises, such as the Pilates Hundred and the Pilates Roll-Up. The Pilates Hundred is performed with the lower and middle back against the ball's surface. Flex your upper back, so that your rib cage moves toward your pelvis. Reach your hands by your sides, and pump your arms up and down as you breathe in for five counts and out for five counts. Activate your core muscles to maintain stability. Perform the roll-up on the mat in a supine position with your legs extended, holding the ball above your head with both hands. Bring the ball forward as you roll your spine to an upright position. Then, reach the ball toward your feet as you flex your spine, so that your head moves toward your legs. Stay in the flexed position as you round your lower back and roll back to the floor. The ball adds some resistance to the exercise, while keeping the arms in correct alignment.
Extension
Modern Pilates exercise instructors balance flexion with extension. The ball increases the range of motion of extension exercises such as the Pilates Swan. Lie prone, with your belly against the ball. Drape your body over the ball. Begin with your spine in a flexed position, your hands and feet on the floor. Slowly arch your back and extend your spine, creating a "cobra" position with your spine. Lift your legs from the floor and raise your feet toward the ceiling as you return your spine to the flexed position.
Side Bending
Improper hip alignment causes problems during Pilates side bending exercises. The ball provides tactile feedback, which helps you perform the exercise. Sit on the floor with your left hip next to the ball. Bend both knees, placing your right foot in front of your left ankle. Drape your left arm over the ball. Extend both legs, lift your hips and raise your right arm above your head to perform a side bend. Bend your knees to return with control.
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