The Fitball is a brand of exercise ball, also called a Swiss ball or stability ball. Sometimes, when used for Pilates, it is simply referred to as a Pilates ball. One of the benefits of Pilates exercises is that they focus on increasing core strength. Using a Fitball for Pilates further aids in improving core strength because of the instability of a ball versus lying on a flat Pilates mat. Attend a few Pilates classes to learn some basic Pilates exercises before trying them on a Fitball.
Seated Circles on a Ball
Seated circles on a ball is a simple exercise that will introduce you to working on Fitball while also working the muscles of your core, especially the lower back.
Begin by sitting on a ball with your feet on the floor. You should have your knees bent and your hands on your hips. Roll your hips first to the right, then back, then left and then forward to make a complete circle. Then, reverse the direction. The legs and upper body should remain relatively stable so that the hips and Fitball are the only things that are making a lot of movement. Start with five circles in each direction.
The Double-Leg Kick on a Ball
The double-leg kick exercise on a Pilates mat was one of the original Pilates exercises. By doing the exercise on a Fitball you will further challenge your core and your legs.
The starting position for this exercise is lying face down on a Fitball with your hands on the ground and your knees bent into the air with your heels over your glutes. Your arms should be straight and your back should be flat. The ball should be under your hips and stomach. Perform the kick by straightening your legs until your toes are touching the floor. At the same time, bring your hands to your sides, raise your upper body to form a straight line with your legs and look to the right. Then, return to the starting position and on your next kick, look left. Do five kicks per side.
Plank Leg Lifts on Ball
The plank leg lifts exercise works the muscles of your upper body, your core and the back of your legs. The further back you place the ball, the more difficult the exercise will be. You can place it under your feet if you are strong enough to balance yourself with the ball that far away.
Lie face-down on the Fitball and walk your hands forward until the ball is under your thighs or shins. Your arms should be straight and perpendicular to the floor, with your hands shoulder-width apart. Raise one leg at a time off of the ball and toward the ceiling. Keep your back flat throughout the exercise to work your core--do not arch or round your back even if it means you can roll the ball further back. Try to do five left lifts per leg.
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