A balance ball challenges your balance simply because it moves. Place a balance ball on the floor, let it go and it will roll. When you place a part of your body on the ball, it will also try to roll unless you use your muscles to keep it under control. Since one of the goals of Pilates is to work your core muscles through balance and stability training, a small or large balance ball is a natural tool to use with Pilates exercises.
Side Incline With a Twist on a Ball
The side incline with a twist is a Pilates exercise that works your arms and core. Performing the exercise on a balance ball increases the degree of the incline and makes the exercise more challenging for your stabilizer muscles to keep you on the ball. To perform this exercise, bend your right arm and place your lower arm on the ball. You may roll the ball against a wall to make it harder for the ball to roll away. Extend your legs straight and turn onto your right side. Stack your legs. Raise your left arm toward the ceiling and look at your hand. Then, reach your left arm across your body and through the space beneath your right armpit. Return to the starting position. Complete one set and repeat on the other side.
Swan Dive on a Balance Ball
The swan dive is a mat Pilates exercise that works the triceps, hamstrings and glutes. The swan dive on a balance ball exercise can be done on a regular ball or a mini balance ball. To perform the swan dive on a balance ball, lie facedown with the ball under your lower abdomen and hips. Place your hands on the floor in front of you with your arms straight. If you are using a large balance ball, extend your legs straight with your toes touching the floor. If you are using a mini ball, place your legs straight on the floor with your feet pointed. Then bend your arms and incline your upper body forward as you simultaneously raise your legs toward the ceiling. Return to the starting position to finish a swan dive on a balance ball.
Incline Plank on a Balance Ball
The incline plank, also sometimes called a front plank or reverse plank in yoga, strengthens your arms, thighs, glutes, chest and core. Placing a balance ball under your feet while in an incline plank position makes your core work even harder. To perform this exercise, sit on the floor with your arms straight and your hands next to your hips. Point your fingers in the same direction as your toes. Place the soles of your feet onto the balance ball. You can use a small balance ball for this exercise by leaving your left foot on the floor next to the ball and placing your right foot on top of the ball. Straighten your legs and lift your body upward until you make a straight line from ankle to shoulder. Look up and tighten your core. Raise your left leg as much as you can without dropping your hips. Lower it back to the ball, or the floor if using a small ball. Complete a set with the left leg and then raise the right leg. Switch leg positions if using a small balance ball.
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