1. Curve Ball
There are an infinite number of ways to use an exercise ball in Pilates, adding an extra twist and a touch of difficulty to your favorite postures. A great example is the pelvic curve, or the Pilates bridge with an exercise ball, forcing your legs, back and abs to work a bit harder for a deeper workout. Lay on your back with knees drawn up and calves resting on your exercise ball. Pull your toes up and allow your arms to rest at your sides. Inhale deeply and as you exhale, push your legs down into the ball as you lift your hips. Keep your body in a straight line, letting your weight fall down into relaxed shoulders and hold the position for at least ten deep breaths, holding the ball steady as you lift into the bridge, or pelvic curve. When ready, relax slowly on an exhale, rolling from shoulders to hips.
2. The 100 With Help
Not only can an exercise ball increase the difficulty of your poses, you can also modify Pilates exercises with an exercise ball to make them a bit easier. The 100 is one of the more advanced Pilates exercises; however, it can be made far easier with the help of your ball. Lay on your back with knees bent and calves resting on the ball. With your arms at your sides, inhale deeply and then exhale as you lift your upper body. Continue breathing deeply and lift your arms a few feet and begin to lift and lower them in short, quick movements. After ten lifts and lowers, relax down to the mat and then repeat five to ten times without exceeding 100 arm lifts.
3. When You Need Some Extra Support
Using an exercise ball with Pilates is also a great way to help to gently strengthen and relieve pain in the low back. When working on a low back, it is important to gain strength and flexibility; however, that is easier said than done when you are suffering from pain. To help stabilize core and back muscles, knees on your hands and knees, resting your abdomen on your exercise ball. Keep your neck relaxed, gazing at the floor and inhale deeply. As you exhale, lift your right arm and left leg until they are horizontal with the floor. Hold this position for three to five deep breaths, stretching out from your fingertips and toes and then relax to your beginning position. Repeat two to three times on each side. As you gain strength, try it without the ball.
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