Balance and stability are two important factors to consider when exercising. Using an exercise ball can help you improve both your balance and stability in your core muscles, rather than relying on your other muscles as stabilizers. Having a strong core can help you get the most out of your Pilates and yoga routines when using exercise balls.
Pilates Saw
The Pilates saw helps you establish more mobility and flexibility in your hips. Sit on the exercise ball, chest upright and back straight, and extend your arms out to your sides, palms facing downward. Stretch your legs out, and rotate and twist to one side, touching the opposite foot with the opposite hand. Return to starting position and repeat. Avoid slouching throughout the exercise, and engage your core to stabilize your spine.
Back Extension
The back extension or "swan" builds mobility and strength in the lower back muscles. Start by lying on the exercise ball, on your stomach. Place your feet on the ground to provide stabilization, and extend your arms out, making them parallel with your body. Proceed to extend your back and raise your shoulders and arms above your chest level. Avoid hyperextending your back; your shoulder should only move a certain distance, and the movement is slow and controlled. Perform two to three sets with 10 reps in each set.
Wall Squats
Wall squats use the exercise ball as a cushion for your back. Stand up straight with your feet shoulder-width apart, and keep a tight space between the ball and the wall. Apply a small amount of pressure to the exercise ball with your back, and move your feet outward, so you lean into the exercise ball. Bend your knees and squat to a 90-degree angle, keeping your back straight and feet flat on the floor. Ensure your knees do not pass your toes and push through your heels to raise yourself back to starting position. Perform two sets of five reps.
Abdominal Stretch
The abdominal stretch is a full-body exercise that involves deep breathing and maintaining proper breathing technique. Lie on the exercise ball with the middle of your back, keeping your knees bent at a 90-degree angle, and your feet flat on the floor. Slowly, extend your arms, place your palms flat on the floor, deeply inhale, and stretch your entire torso. Hold for 30 seconds, and breathe in through your nose and out through your mouth. Release and return to starting position. Perform this stretch two to three times.
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