A Pilate's ball goes by many other names: exercise ball, Swiss ball and stability ball to name a few. Using a Pilate's ball correctly and regularly can strengthen your core, improve your posture and tone your muscles. In addition to all the physical benefits, a Pilate's ball is home-gym friendly, taking up little space. Sitting on a Pilate's ball at work can even help you with your posture.
Pushup
The pushup is a classic exercise that strengthens the muscle groups in your shoulder, arms, chest and core. To begin this exercise, lie on your stomach on your Pilate's ball, moving your body on your hands until the ball is under your thighs. Contract your abdominal muscles as you begin to lower your upper torso toward the floor as far as possible, holding to a count of three before pushing your torso back up to the starting position. Perform two sets of pushups of eight to 12 repetitions each.
Overhead Squat
The overhead squat using a Pilate's ball works your quadriceps and read end. Begin this movement by positioning your feet hip-width apart for stability. Pick up your Pilate's ball, and hold it directly over your head; keep your arms fully extended throughout the exercise. Slowly squat down until your quadriceps are nearly parallel to the floor, and hold for one second before slowly returning to the starting position. Keep your kneecaps behind your toes and your weight pressing down through your heels. Do two to three sets of 12 to 15 repetitions each.
Plank
The plank is an exercise borrowed from yoga that works your chest, arms, shoulders and core muscles. Begin by placing your forearms on the Pilate's ball with your fingers interwoven and your toes on the floor as if in a pushup position. Keep your back flat, your abdominals contracted and your neck in line with your spine. Hold the position for at least 30 seconds, with an eventual goal of one minute. Perform three sets.
Triceps Dip
The triceps dip works the muscles in the back of your arm, called triceps. Sit on a stable bench or chair with your fingers over the front edge just outside your hips. Place your feet close together on your Pilate's ball so it supports your lower calves and ankles. Pulling your rear off the bench, slowly lower your body down below the height of the bench until your biceps are parallel to the floor and your elbows are bent. Hold briefly before slowly raising yourself back to the starting position. Perform two sets of eight to 12 repetitions each.
References
- Dummies.com: Reaping the Benefits of Using An Exercise Ball
- "Fitness" Magazine: Workout: Gear: Equipment: Our Top 8 Stability Ball Exercises: Push-Up On A Ball
- "Fitness" Magazine: Workout: Gear: Equipment: Our Top 8 Stability Ball Exercises: Overhead Squat With A Ball
- Real Simple: 15-Minute Full-Body Exercise-Ball Workout: Plank
- Real Simple: 15-Minute Full-Body Exercise-Ball Workout: Triceps Dip
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