Pilates is a method of body conditioning developed by Joseph Pilates in the early 1900s. Today, the method includes many variations on the basic exercises Pilates originally promoted and incorporates fitness accessories, such as the stability ball, also known as the Swiss ball or Pilates ball. According to exercise specialist and author Lisa Westlake, doing exercises on the round, unsteady ball challenges all the core muscles, including the elusive deep stabilizers that help with balance, control and postural alignment. With a few adjustments, Pilates exercises take on a new dimension when done on the ball.
Shoulder Bridge
Step 1
Lie on your back on your mat with your arms at your side, your knees bent at a 90-degree angle, and the backs of your ankles on top of the ball.
Step 2
Inhale while rolling the ball away from your body until your legs are full extended.
Step 3
Exhale and at the same time, starting at your tailbone, peel your spine off the floor until you are balanced on the backs of your shoulder blades with legs still fully extended.
Step 4
Inhale as you balance and steady the ball as much as possible.
Step 5
Exhale as you reverse the motion, pressing your spine back down into the mat, starting at the shoulder blades and moving down until your tailbone has returned to the floor.
Step 6
Inhale as you pull the ball back in toward your body and your knees return to the starting bent position.
Step 7
Inhale as you pull the ball back in toward your body and your knees return to the starting bent position.
The Rollup
Step 1
Sit somewhat forward on the ball with your knees bent at 90 degrees and your feet flat on the floor, with your arms extended straight out in front of you at chest level.
Step 2
Beginning by tilting the pelvis, exhale and slowly lower your spine onto the ball, moving up through the back.
Step 3
Inhale and extend your arms overhead as your shoulder blades reach the ball and you are looking straight up at the ceiling.
Step 4
Exhale as you reverse the motion, bringing the arms around and lifting the head, shoulders and ribs off the ball.
Step 5
Inhale and continue to roll up, returning to your original seated position.
Swimming
Step 1
Drape your stomach over the ball and balance yourself on both hands and your feet, with bent knees, as if you are on all fours.
Step 2
Inhale and extend your legs slightly to find equal balance between upper and lower body.
Step 3
Exhale and raise your right arm slowly at the same time as your left leg, attempting to synchronize both movements and steady the ball.
Step 4
Inhale and lower your arm and leg back to original position.
Step 5
Inhale and return to starting position.
Step 6
Exhale and raise your left arm slowly at the same time as your left leg, synchronizing movements and keeping the ball steady.
Step 7
Repeat the sequence alternating right and left sides for a total of four to eight repetitions.
Tips and Warnings
- To choose the right size ball, select one that allows you to sit on top of it with your feet flat on the ground and your knees at 90 degrees or close to it. Inflate your ball fully, but not to the point where it is hard and bouncy. There should be a little give when your body weight into the ball.
- Always check with your doctor before starting a new exercise regime.
Things You'll Need
- Stability ball
- Exercise mat
References
- Return to Life Through Contrology; Joseph H. Pilates and William J Miller; 1945
- Get on the Ball; Lisa Westlake; 2002
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