Filled with air and available in a wide variety of colors and sizes, stability balls can be an excellent addition to nearly any type of workout. During a Pilates or yoga workout, the ball helps you maintain the natural curve of your spine and safely achieve a deeper stretch. Although it cannot be incorporated into every exercise, an exercise ball can make several appearances throughout your Pilates or yoga routine.
Core Muscles
Some yoga poses and Pilates focus on strengthening the body's core, the muscles that lay deep inside your abdomen. The core muscle group is responsible for stabilizing your spine and supporting your entire body through nearly any type of activity. Unfortunately, exercising the core muscles is not always easy and many people forget to target them during a workout. However, incorporating an exercise ball into your yoga or Pilates routine is an excellent way to target the core muscles. Balancing your body weight on the ball requires constant activation of the core stabilizer muscles. Whether you sit, lie or prop your feet on the ball, the core muscles receive an effective workout. As your core muscles become stronger, you should notice improved posture, better balance and greater awareness of your body.
Stretching
A stability ball is also an excellent tool for stretching the body before a yoga or Pilates workout. As with any type of exercise routine, stretching is necessary to avoid injury or stress on the muscles, ligaments and joints. The most basic exercise ball stretch involves draping your back over the ball and relaxing into the curve. This stretch helps relieve tension in the abdominals, back and shoulders, and gently realigns your spine. If you flip over and lie face-down across the ball, the move stretches your back muscles. The ball can also be used to stretch the abdominals, inner thighs, hamstrings and calves.
Yoga Ball Exercises
During the yoga plank pose, prop your hands or arms on the ball instead of the floor. Alternatively, reverse the exercise by propping your feet on the ball as you hold the plank position. Use the ball to support your back during Wheel pose by lying across it and stabilizing your feet and hands on the ground. If you can't bring your feet all the way to the ground during Plow pose, rest them on a yoga ball that is placed just behind your head instead.
Pilates Ball Exercises
During a Pilates routine, add a twist to the Hundred by lying on the exercise ball instead of the ground. This helps engage your butt and leg muscles along with the core and abdominal groups. Lie across the ball for leg circles and single leg kicks. Position your hip on the ball's surface during oblique rollups and use the ball to support your feet during push ups.
References
- Dummies.com: Reaping the Benefits of Using An Exercise Ball; LaReine Chabut
- ShapeFit: Stability Ball Training - Benefits of Exercising With A Ball; Dr. Richard A. DiCenso
- Fitness Quest: Get on the Ball; Douglas Brooks
- American College of Sports Medicine: Selecting and Effectively Using A Stability Ball
- 3 Fat Chicks On A Diet Exercise Ball Stretches; March 2010
- YogaDirect: Yoga Balls Offer Flexibility And Strength Benefits
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