Pioneered by Joseph Pilates, the Pilates exercise method is designed to strengthen the abdominals and back, also known as the "core" muscles, through exercises that emphasize slow, controlled movements. Pilates practitioners can use machines such as the Reformer, which is used for stretching and building muscle tone, and stability or exercise balls. Try these plastic, flexible balls to enhance your Pilates practice and provide support to the back and abdominals.
Ball Push-Up
This exercise from Good Housekeeping works multiple muscle groups, including the back, arms, chest and the core muscles. Begin on all fours with an exercise ball located just behind your feet. Slowly place one straightened leg on the ball, then another. You are now in a modified push-up position. Keep your body in one straight line with the buttocks tucked under. Bend the arms to slowly lower the torso toward the ground. Practice the Pilates breath principle of exhaling as you contract your muscles. Once your chest is only a few inches from the ground, breathe out and straighten the arms to return your body to starting position. Repeat this action 10 to 12 times. Rest and then repeat for two additional sets.
Abdominal Curl
This exercise from Dummies.com is a take on the traditional abdominal crunch performed in Pilates. Begin by sitting on the exercise ball. Slowly walk your feet away from the ball to lean back on the ball. Stop when your shoulder blades begin to touch the ball. Interlace your fingers behind your head and slowly contract the abdominal muscles to bring your shoulder blades off the exercise ball. Maintain a straight line from your shoulders, neck and head to prevent strain. Slowly lower the head to return to starting position. Repeat for eight additional repetitions. Rest and then repeat for two additional sets, if possible.
Standing Side Splits
This exercise from Fitness.com incorporates the stretching and abdominal muscle toning of Pilates with the added benefit of the stability ball. Stand with your feet turned slightly outward and the stability ball on your right side, about a foot away from your right toes. Bend at your hips to lower your torso toward the ball. Stop when your hand rests on the ball. Slowly lift your left, flexed foot up in the air; if possible, make a 90-degree angle with your right and left leg. You can lift your left arm straight in the air to enhance balance. Count to three and lower the leg, then lift the torso to return to starting position. Repeat three to five additional repetitions on this side, then switch to the opposite side.
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