The Pilates method of exercise was developed in the early 20th century by a man named Joseph Pilates. At the time, Pilates coined the word "powerhouse" to describe what we now call the core musculature. He believed that a strong powerhouse area, or core, was the basis for postural alignment, movement efficiency and injury prevention, and developed exercise equipment and floor exercises to enhance core activation.
Although the exercise ball was not part of the original Pilates repertoire, many modern Pilates instructors use it either as a means of simulating the movements of the Pilates reformer, or for adding variety and challenge to the floor exercises.
Using the Ball for Feedback
Precision of movement is one of the major principles of Pilates. Many of the movements are subtle. It may look like you are performing them correctly when in fact, you might have incorrect alignment. The ball provides immediate feedback. If it does not roll in the line of movement that is appropriate for the specific exercise, you are probably not in the correct alignment. Some instructors use the ball as an assessment tool. They simply have their students lie on the floor with their feet on the ball, and roll it back and forth. If there is a misalignment of the knees or hips, the ball will not roll in a straight line.
Using the Ball to Enhance Core Activation
The exercise ball presents a balance challenge, and balance requires activation of the core muscles. While students usually remember to activate their core during Pilates torso flexion exercises, they sometimes neglect this activation during prone, extension exercise. Presenting a balance challenge encourages core activation. For example, you can perform the swan dive with your body draped prone over the stability ball. Begin by extending your spine into a "cobra," or arched position. While the spine is returning to the flexed position, lift both legs from the floor. if your core muscles are not activated, you will feel as if you are losing your balance.
The Ball for Prenatal Pilates
Prenatal abdominal exercise is a controversial subject. Depending on the physical condition of the mother, some doctors will give it the okay, while others advise against it. However, most suggest that women should not lie in the supine position after the first trimester. The ball provides the opportunity to perform some of the easier supine Pilates abdominal exercises, without needing to lie down on the floor.
Pilates Mini Ball Exercises
Although the larger stability balls are most commonly used for Pilates exercise, some people like to use mini-balls, which are often called Bender Balls. Bender Balls were named after Leslee Bender, who is the creator of the mini-ball Pilates technique. In 2007, the Journal of Applied Research published a study that compared abdominal exercise on the stability ball, on the mini-ball and on the floor. Mini Pilates-type ball exercises were performed with the ball under the lower back, as in the Pilates roll-back, under the buttocks, as in the hip lift and between the inner legs. The researchers found that the smaller diameter of the mini-ball enabled an increased range of motion during the exercise, which in turn increased core muscle activation.
Stability Ball Pilates
The stability ball can add challenge to some of the Pilates exercises and assistance to others. In some cases, adjusting your position on the ball will either increase or decrease the exercise intensity. For example, the Pilates push-up (see Resources) is more challenging when performed with the ball near the ankles, and less challenging when the ball is near the shins.
Member Comments