Inflated resistance balls, about 45 cm to 75 cm in diameter, are an excellent way to intensify your workouts by adding instability, according to Ellie Herman, author of "Ellie Herman's Pilates Workout on the Ball." Try this classic Pilates long stretch series, which involves both static holds and dynamic movements, to challenge your muscles in different situations. Check with your doctor before starting any new exercise program.
Plank
Lie with your stomach on a fitness ball. Walk your hands forward, until the ball is under your shins and your shoulders are over your hands. Pull your navel in and keep your torso and legs extended so that you are one long line from nose to toes. Draw your ribs together in a corseting action as you hold this position for 60 seconds, and then walk your hands back to the ball to relax. Repeat the plank pose up to 10 times. Make this exercise more intense by balancing your feet on the ball or by lifting one leg up during your hold position.
Long Stretch
From the plank position, open your armpits and push the ball farther away from your hands. Inhale as you press out; exhale as you close your armpits. Keep your torso and legs extended. Draw your armpit toward your hip; do not allow your shoulder to hike up toward your ear. Repeat the open and close movements up to 10 times. Make this exercise more intense by lifting one leg an inch above the ball as you open and close your arms.
Push-Up
From the plank position, bend your elbows out to the sides to tilt your torso down toward the floor. Extend your arms to return to your start position. Inhale as you lower down, exhale as you rise up. Perform 10 repetitions. Vary this exercise by tucking your arms in toward your rib cage when you bend them. The first position works your chest and biceps; the second position works your chest and triceps, according to Adam Campbell, author of "The Men's Health Big Book of Exercises."
Knee Stretch
After performing push-ups, keep your arms straight with your shoulders stacked over your hands. Slide your body back until your knees are on the ball. Exhale as you tuck your knees forward; the ball will roll under your shins. Inhale as you extend your legs behind you; the ball will roll to your knees. Keep your gaze low and hollow out your stomach when you tuck your knees. Make this exercise more intense by holding your tuck and plank poses for three breaths before changing positions.
References
- "Ellie Herman's Pilates Workout on the Ball"; Ellie Herman; 2003
- "The Men's Health Big Book of Exercises"; Adam Campbell; 2010
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