Pilates balls are also called stability balls or Swiss balls. They add another level to a standard core workout by creating an unstable surface and further engaging the core. Stability balls also provide a softer surface for crunches and other floor exercises. While stability balls can be fun, they can also be challenging, so there are some tips you should follow to get the most out of your workout.
Proper Size
Pilates balls come in a variety of sizes for people of different heights. When you sit on the ball, with your feet flat on the floor, your knees should bend 90 degrees. The angle of your knees ensures proper alignment of your pelvis and spine, which is essential when doing core-strengthening exercises. If your knees are not at the correct angle, your pelvis will tip and put you at risk for injury.
Proper Inflation
The whole point of the Pilates ball is to create an unstable surface, forcing you to engage your core muscles to balance and to remain upright. The more you inflate the ball, the more unstable the surface. Proper inflation also ensures that the ball is at the correct height for proper alignment.
Make sure the ball is inflated enough that, as you sit on the ball, you feel as if you need to hold yourself upright to avoid falling over. The top of the ball should press against your bottom. If the top caves in and hugs your bottom, the ball is not inflated enough. If you have your own ball, you may need to periodically reinflate it. Some balls come with hand pumps, or you can purchase a pump with a cone-shaped nozzle.
Changing Intensity
Alter the intensity and difficulty of your workout by placing a ring around the bottom of your Pilates ball. Some balls come with inflated rings, or plastic bowls, that prevent the ball from rolling away and provide more stability for novice users. Placing a rolled towel under the ball will also provide more stability, until you have gained enough strength in your core.
Buying a Pilates Ball
If you buying a Pilates ball, try different sizes at your local gym to find the right size. If you don't have access to a Pilates ball, sit on a chair that allows your knees to bend 90 degrees. Measure the height from the floor to your bottom. Keep in mind that the ball will sink a little when you sit on it, so buy a Pilates ball with a diameter 1 to 2 inches higher than the chair.
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