Joseph Pilates created his eponymous exercise system with equipment designed to challenge the body even further in basic fitness moves. Today, in a full Pilates studio, you will still find the classic Pilates machines, like the Reformer and the Cadillac. But you will also find big shiny exercise balls, a new development that perfectly complements Pilates' philosophy of movement. The balls add a dynamic level of intensity to mat work since more muscles are required to maintain stability while working through the moves.
Abdominal Curls
Warm up for your Pilates workout with some basic abs moves that target the core. Lie on a mat with the ball under your knees. The knees are together and bent to a 90-degree angle, calves parallel to the floor. Butterfly the hands behind the head so the elbows are wide to the side. Come up on an exhale as you tighten the abdominals and curl off the mat. Inhale, scooping the abs into the spine. Exhale and curl back down. Use your legs to hold the ball stable. Do 10 slow, controlled repetitions. Shift the ball to under your heels, keep the knees bent and extend the arms straight forward toward the knees. Exhale and lift up, reaching for the ball. Keep the core contracted throughout the move. Inhale as you curl back down, leaving the arms extended forward. Repeat 10 times.
The Hundred
Lie on your back on the mat with the ball under your bent knees. Keep the knees together throughout the exercise. Exhale and raise the shoulders and head off the mat. Contract your core, sending the front of the belly in toward the spine. Stretch the arms long at your sides, lift them about six inches off the mat and reach forward through the fingertips. Pump the arms up and down as you breathe in the Hundred pattern. Breathe in through the nose for five arm pumps; breathe out through the mouth for five arm pumps. Do this series 10 times, for 100 breaths and arm pumps. Then lower the shoulders and head to the mat. Keep the shoulders relaxed, the neck soft, the abs contracted and the ball steady for the entire Hundred.
Plank - Pyramid
Work the arms and shoulders with a version of the plank that also strengthens the lower abdominals and the entire core. Drape your abdomen over the ball, supporting yourself on your hands. Walk your hands out so the ball rolls back along your body to just under the shins. Adjust your hands to be flat on the floor under your shoulders. Breathe as you stabilize the position, keeping the back straight and the belly contracted. Take 10 deep, slow breaths, remaining perfectly steady, balanced on your hands and the ball. Now amp it up a bit and work the upper abs. Get your balance, exhale and raise your butt up in the air to make a triangle or pyramid of your body. Contract the abs and hold for a count of five. Release the abs but don't let them sag; keep them lightly engaged. Lower back to starting position, breathe and repeat.
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