Often done on a cushioned exercise mat on the ground, Pilates allows for an effective full-body workout through relatively simple movements. To make the workout more challenging, consider incorporating an exercise ball into your Pilates routine. Although exercises on a Pilates ball mimic many of the traditional Pilates exercises, the ball's instability provides an interesting new challenge.
Plank Variation
The Pilates plank involves pressing your toes and hands or forearms into the grounds as you keep your entire body weight suspended above the ground. To hold the position, you must have extensive core strength and shoulder stability. Although most of your balance comes from the core muscles, adding a little variety to the pose allows for an effective abdominal and lower back workout as well. Begin by lying over the top of an exercise ball with your hands on the ground. Slowly walk your hands forward until your shins are resting on the ball and your palms are resting directly underneath your shoulders. Using your abdominal muscles, press your hips toward the ceiling as you roll the ball toward your middle. In this position, your body should look like an inverted "V." Hold for one or two seconds before rolling the ball back to the start position. Repeat 10 to 15 times.
Bridge
The Pilates Bridge is traditionally performed with both feet flat on the ground. However, placing your legs on an exercise ball allows for a much greater stretch. Lie on your back on your Pilates mat with your knees bent and calves resting on top of the Pilates ball. Extend your arms at your sides and maintain a relaxed neck. Keeping your legs just a few inches apart, roll your hips and lower back off the ground one vertebra at a time. Continue lifting until your body is in a straight diagonal line from head to toe. Hold the bridge position for three to five seconds before lowering one vertebra at a time.
Leg Circles
Although leg circles are already a challenging exercise for the core and leg muscles, balancing on the Pilates ball requires greater stability and core strength. Lie with your middle and lower back resting on the Pilates ball and your feet firmly on the ground. Once you find your balance, lift your arms into the air. When ready, lift the left leg toward the ceiling and make small circles in the air above you. Do 5 to 10 circles in a clockwise direction, followed by 5 to 10 circles in a counter-clockwise direction. Repeat with the other leg.
Wall Squats
Wall squats are an effective Pilates exercise for not only toning the legs, but also increasing muscle endurance. Hold the Pilates ball between your lower back and a wall. Position your feet approximately hip-width apart and place your arms at your side. On an exhale, lower your butt toward the ground until your knees are bent to a 90-degree angle. As you lower, the Pilates ball should roll up your back. Hold the squat for 10 to 20 seconds before straightening your legs. Repeat three to five times.
References
- Shape Fit: Pilates Instructional Guides - Exercise Photos of Pilates Poses & Positions
- Everything About Pilates: 8 Simple Routines To Help You Gain Balance And Coordination
- Good Housekeeping: Core Exercises for the Stability Ball
- "Fitness Magazine"; 5-Minute Pilates Workout: Firm Up Fast; Betsy Stephens
- "Fitness Magazine"; Our Top 8 Stability Ball Exercises; Lexi Walters
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