Joseph Pilates developed his exercise method during the early 20th century. He called it "Contrology" and emphasized core muscle activity and breath-coordinated movements. Pilates breathing patterns differ from yoga in that the breath goes into the outer ribs and the belly does not inflate. Colleen Craig, who authored "Pilates On the Ball," uses the ball to provide tactile feedback during the breathing exercises. The ball also imposes a balance challenge, which reinforces the Pilates principles by requiring conscious core muscle activation. Certain body positions, such as the neutral spine, are easier to find on the ball then on the mat.
Breathing On the Ball
Step 1
Kneel next to the ball with your right knee bent and your left leg extended.
Step 2
Push your right hip against the ball's surface. Then, bend at the waist and drape your torso over the ball. Reach your right hand to the floor and extend your left arm so that it reaches overhead. Rest your head on your right shoulder.
Step 3
Keep your belly tight and take a breath in, directing your breath to the right side of your ribcage. Exhale and draw your belly button even closer to your spine. Perform five breaths on each side.
Finding Neutral Spine
Step 1
Sit upright on the ball with your knees bent and your feet flat on the floor. Align the top of your head with the base of your spine, and relax your shoulders by drawing then away from your ears. Extend your arms by your side and reach your fingertips toward the floor.
Step 2
Inhale to prepare for the movement. Stabilize your upper body and exhale, tilting your pelvis so that your pubic bone moves toward your navel. Allow the ball to roll slightly forward.
Step 3
Inhale and return to the starting position, and then exhale push your tailbone into an extended position or slight arch, so that the ball rolls slightly backward.
Step 4
Speed up the movement so that it becomes a rock. Find the neutral spine by determining the alignment that is between the pelvic tilt and the arched back.
Half Roll Back
Step 1
Sit upright on the ball, with your arms extended in front of you at shoulder height, and your palms facing each other.
Step 2
Inhale in preparation. Exhale and shift your feet toward your feet, tilt your pelvis and roll back, until your middle back is against the ball's surface, and your spine is in a "C-curve" position.
Step 3
Remain in the "C-curve." Keep your abdominal muscles contracted and inhale and raise your arms overhead.
Step 4
Exercise and return to the upright position, simultaneously extending both of your legs. Flex your spine and reach forward, as if your upper torso was diving over a smaller ball placed on your lap. Perform eight repetitions.
Tips and Warnings
- Choose a ball that allows you to sit with your legs at a 90-degree angle. Keep your core muscles engaged throughout the workout..
- Check the floor for sharp objects before starting your workout. Aim for form, not for repetition.
Things You'll Need
- Pilates ball
- Exercise mat
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