Pilates focuses on using your core region -- your abs, lower back, pelvis and hips -- to strengthen your body, control your breath and create mind-body awareness. Pilates mini balls are weighted to add variation and external resistance to the mat exercises, allowing you to challenge yourself beyond your body weight.
Abdominal Roll-Ups
Abdominal roll-ups strengthen your abdominal and lower back muscles. Holding a mini ball during the exercise increases the intensity, causing your abs to work harder than without it as well as challenging your arm muscles during the roll-ups.
Lie supine on the floor, legs together and toes pointing toward the ceiling. Holding the ball in both hands, extend your arms overhead and rest the ball on the ground. Inhaling, straighten your arms and lift the ball off of the ground, over your head and in front of your body. Tuck your chin, flex your abdominal muscles and use them to crunch forward and sit up straight. Folding at the waist, reach the ball toward your toes. Exhale and use your abdominal strength to lower back to the ground and return your arms and the ball to the start position. Keep your legs stationary during the roll-ups so that you use your core muscles.
Bridge
The bridge builds muscular strength in your core region, glutes and hips. Performing a bridge on a mini ball challenges your balance and recruits additional muscles for stabilization.
Sit on the floor, bend your knees and place your feet hips-width apart on the ground, 24 inches in front of your glutes. Place a mini ball underneath each of your feet and lower your back to the ground. Adjusting to the small surface area may require practice. Rest your arms on the ground, next to your hips and tuck your shoulders under your back. Tightening your abdominal muscles and inhaling, push up through your heels and lift your glutes, hips and lower back off the ground. Exhale and stop when your body forms a straight line between your knees and your shoulders. Maintain an even breath as you hold this position for 45 seconds.
Swimming
Swimming, or the arm and leg raise, strengthens your lower back, legs, shoulders and arms. Holding a mini ball in each hand challenges your upper body. Only add the mini balls after you are able to complete two sets of swimming without experiencing fatigue. Holding a ball in each hand, lie on your stomach and extend your arms overhead and rest them on the floor. Pull your shoulder blades down and together and relax your shoulders, distancing them from your ears. Lift your head slightly off the ground and gaze at the floor. Lift your legs and arms off the ground and extend them as far as possible, increasing the distance between your fingers and toes. Inhale and lift your right arm and left leg 3 inches off the ground. Immediately lower them and do the same with your left arm and right leg. Continue alternating while inhaling for five seconds and exhaling for five seconds. Continue this pattern for 30 seconds.
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