Although Joseph Pilates did not use balls in the workout routines he developed in the early 1900s, many modern Pilates trainers use them to add awareness, range of motion, support and instability to classical Pilates exercises. The size of the ball needed depends on the function you want to add to a movement. Speak with your doctor about finding an exercise program that is appropriate for your needs.
Pinky Ball
Use the 2 ½-inch firm pinky ball as a massage tool for the bottom of your feet, recommends Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." Some Pilates trainers use this ball as an awareness tool. Hold it between your inner ankles as you raise and lower your heels. If your ankles tend to buckle, you will drop the ball. Practicing this movement can heighten your awareness of how you balance your weight on your feet as you move, notes Herman.
Mini Ball
The 9-inch mini ball, also called a Bender ball, squishes to fit against your sacrum in seated exercises, keeping your lower discs in place and allowing your spine to move in a greater range of motion. Alternatively, you can place this ball between your knees to enhance inner thigh work, or under your sacrum in supine Pilates exercises to add instability.
Triadball
The 15-inch Triadball inflates and deflates quickly, making it adjustable for different Pilates techniques. When slightly deflated, it becomes a supportive dome for your hips and lower-back during the Pilates small barrel series, according to Michael Fritzke, author of "Pilates Triadball Manual." When fully inflated, the ball becomes a rolling prop that provides instability, notes Fritzke. Place your shins on it while performing a plank position or your calves on it while performing a reverse plank pose.
Physio Ball
When choosing a large physio ball, typically between 55 and 75 cm, pick one that allows you to sit on it with your thighs parallel to the floor, recommends Herman. Use this ball to add core work to any seated exercise -- you will engage your abdominal muscles to keep yourself from falling off. Its larger size makes it useful for large arcing movements, such as a supported Pilates rolldown, or a kneeling side stretch.
References
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
- "Pilates Triadball Manual"; Michael Fritzke and Ton Voogt; 2010
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