The 9-inch Pilates small ball can provide instability, support and new positioning options for many Pilates exercises. Soft and pliable, it easily inflates or deflates to meet the needs of the user. Although Joseph Pilates did not use this prop in his practice, many Pilates teachers have incorporated it into their repertoire. Consult with your health care advisor when choosing a new exercise program.
Toe Taps
This exercise can help you flatten your lower abdomen by toning and stretching your hip flexor muscles, according to Eric Franklin, author of "Pelvic Power." Lie on your back with the ball placed under your sacrum, lower than your lumbar curve. Lift your legs to create a 90-degree angle at your hips and knees. Draw your navel in and exhale as you lower your right leg down to tap your toes on the floor. Inhale and then exhale as you return to your start position. Move slowly and deliberately as you repeat this movement with your left leg and continue alternating legs for two minutes.
Criss-Cross
The small ball helps you access the strength in your abdominal wall as you tone the muscles in between your ribs with the criss-cross movement, notes Pilates trainer Michael Fritzke. Lie on your back with the ball between your knees. Place your hands behind your head with your elbows wide. Exhale and twist to the left. Peel your shoulder blade off the floor. Twist until you can see your opposite elbow. Squeeze the ball three times with your knees as you hold the twisted position. Inhale as you return to your start position. Slowly twist from side to side, alternating from left to right for 10 repetitions on each side.
Bridging
This exercise builds strength in your hips and thighs. Lie on your back and slide your feet under your knees with your toes pointed forward. Place the ball between your knees. Lift your hips up toward the sky, creating a long line with your torso and thighs. Squeeze the ball three times, and then lower your hips. Repeat this series three times. Turn your feet out in a wide "V" to perform a second set of bridging. Turn your feet inward to perform a third set of bridging.
Scoops
The small ball presses the discs of your lower back inward during this abdominal sequence, explains Fritzke. Sit upright on your mat with your knees bent. Squish the ball to fit it against your tailbone. Hollow your back and lean against the ball to create a "C" shape with your spine. Keep your head upright. Reach your arms forward at chest height. Exhale and watch your stomach pull in as you lean back one inch. Inhale as you lean forward one inch. Complete 10 exhale pulses, and then return to upright. Repeat for up to five sets.
References
- "Pelvic Power: Mind/Body Exercises for Strength, Flexibility, Posture, and Balance for Men and Women"; Eric Franklin; 2003
- "Pilates Triadball Manual"; Michael Fritzke and Ton Voogt; 2010
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