Example Of Pilates Ball Exercise

A Pilates or stability ball is a large exercise ball that can be used to enhance almost any Pilates move. Depending on the exercise performed, you can place the ball beneath your front, back or between your legs to help strengthen the core muscles. You can also hold the ball in your hands as a weight or counterbalance while performing certain moves. Fitness instructor Jennifer Gianni recommends that you master beginning Pilates exercises and breathing techniques before adding the ball.

The Hundred

The Hundred is a basic core-strengthening exercise performed as a warm-up exercise in almost any Pilates routine and can be enhanced by employing a stability ball. Lie on your back with your knees bent at a 90-degree angle, keeping lower legs held together and resting on the ball. On an exhale, lift your head and shoulders from the floor, keeping your arms held straight at your sides and slightly above the floor. Begin pumping your arms from the shoulders in an up-and-down movement, breathing in for five counts and out for five counts, until you reach 100. To activate even more core muscles, perform the exercise with the ball squeezed between your lower legs. This exercise strengthens your abdominal, inner thigh and back muscles while it helps condition your lungs.

Oblique Abdominals

This exercise tones the oblique abdominal muscles, an integral part of a strong and flexible core. Lie on your back with knees bent. Keep your feet flat on the floor with the stability ball between your knees. Lace your fingers behind your head. On an exhale, lift your head until your eyes are looking toward your feet, keeping the tips of your shoulder blades on the ground. Inhale, then on your exhale draw your left rib cage across your body as your squeeze the ball with your feet. Inhale back to the center, then repeat on the right side. The elbows should be held wide throughout the exercise. Repeat six to eight times on each side.

The Roll-Up

The Pilates roll-up, which strengthens your abdominal muscles, becomes even more challenging when you perform the move while holding a stability ball. Lie on your back with legs extended and squeezed together, keeping your feet flexed. Hold the ball in your hands as you extend your arms and fingertips toward the ceiling. On an exhale, begin to peel your upper body from the floor, one vertebra at a time. Roll up until you are reaching the ball toward your toes, keeping the top of your head extended forward and your abdominal muscles pulling back. Inhale, then slowly roll back down on an exhale, keeping your shoulders held back and away from your ears. Repeat six to eight times.

Plank Pike-Up

The plank pose is used in Pilates as a method of strengthening the arms, wrists, spine and core. In a traditional plank pose, you adopt a pushup position with arms perpendicular to the floor and shoulders directly above the wrists, holding your body in a straight line. You can increase the intensity of the plank exercise by placing a stability ball under your shins. Using your abdominal and leg muscles, roll on the ball until your hips are extended toward the ceiling and your head faces downward. Your body will be in a "V" or pike position. Hold for one count, then slowly return to the starting position. Repeat up to 12 times.