Pilates was originally used to aid in the rehabilitation of injured World War I soldiers. The method was developed by Joseph Pilates and its primary aim is to strengthen the core muscles in the torso. Originally, Pilates exercises were done on an exercise mat or with specialized machines. Using a stability ball during your Pilates workout increases the intensity and works the muscles more than standard workouts, making it an ideal intermediate program. Avoid stability ball exercises if you have any lower-back problems.
Step 1
Warm up by engaging the core abdominal muscles. Pilates uses a basic exercise known as imprinting to relax and isolate the core. Lying flat on your back with knees bent and your hands at your sides, take a few deep breaths to relax. Once you are relaxed, inhale deeply, and as you exhale, contract the abdominal muscles while also engaging the pelvic floor muscles. Inhale and release, and repeat at least five times. To isolate the pelvic floor muscles, pretend that you are holding back the flow of urine. These two muscle groups are essential to a strong core, which is the basic principle of Pilates workouts, and will prepare you for a more rigorous stability ball workout routine.
Step 2
Work the core muscles with the help of your stability ball. Hundreds are another well-known Pilates core exercise that can be done with the help of an exercise ball. Lying flat on your back, raise your legs so that they are supported by the stability ball. Keep your arms flat at your sides. Inhale, and as you exhale, bring your upper body off the floor and pump your arms up and down at your sides. Keep your shoulders soft and inhale and exhale for five counts. Repeat 10 times.
Step 3
Work out the upper body with stability ball pushups, which work the chest and arms. Lie on the stability ball and walk your hands out in front of you until you are in a pushup position. The ball should be under your thighs and your body should be completely aligned. Inhale, and as you exhale, lower your upper body to the floor, bending at your elbows. Hold for three seconds, then push back up into the starting position. Do not lock your elbows. Repeat five to 15 times.
Step 4
Exercise your lower body. Pike exercises on the stability ball are especially beneficial for the hamstrings, buttocks and back. Lie with your thighs on the stability ball and arms straight and directly under your shoulders, supporting your body. Press your inner thighs together and inhale deeply. As you exhale, bend your knees and allow the ball to roll down to your shins. Keep your back straight and only bend your knees as you breathe deeply for one breath, then return to the original position. Repeat eight to 10 times.
Step 5
Stretch to cool down your muscles. Back breathing is an excellent way to increase flexibility and stretch the muscles in the neck, arms and back. Kneel on the floor, holding on to a stability ball. Bend your upper body over as far as you can, rolling the ball in front of you and keeping your arms extended. Round your back and extend your neck as far as possible. Inhale through your nose and allow your rib cage to expand completely, then exhale through your mouth. Take five slow breaths to fully relax and stretch the muscles.
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