A stability ball is a great tool for doing Pilates exercises. This is because you have to engage your abdominal muscles (called your "core" in Pilates) to prevent the ball from rolling away from you. Whether you do Pilates poses on a mat, a stability ball or other equipment, it is important to adhere to Pilates principles like centering, concentration, precise movement, breathing and fluidity of movement.
The Pilates Cat Stretch
The Pilates cat stretch helps release tension from your lower back muscles. Most people do not perform this exercise correctly, however. If you observe people doing this pose carefully, you might notice that they move their upper back, but that little occurs in their lower back or pelvis. The stability ball helps solve postural misalignment in this pose. To do it, start by standing on your knees. Cross your arms. Rest your shoulders, chest and head on the stability ball. Inhale. Draw your navel in toward your spine as you exhale. Tilt your pelvis so that you round your lower back. Inhale to return to the beginning position. Do not allow your back to arch.
Pilates Swan Dive
This Pilates pose is similar to the cobra pose of yoga. Pilates poses are different from those in yoga, however, due to the fact that Pilates poses are never static. To do this pose, start with your stomach on top of the stability ball. Keep your hands and feet on the ground, with your elbows bent. Straighten your arms as you inhale. Extend your spine into an arched position. Simultaneously, lift your legs off the ground and flex your spine while you exhale. Extend your feet up toward the ceiling.
Pilates Pike Pose
To do this pose, start in a plank pose. A plank pose is the position you get into when you start to do a push-up. Your hands should be grounded into the floor, with your shoulders above your hands. Your body needs to be in a straight line, with the abdomen tucked in. Keep the tops of your shins on the stability ball, with your feet lifted (your hands will still be on the ground). Gaze between your hands on the floor. Inhale to start. Draw your navel in toward your spine while you exhale. Lift your hips and tail bone up toward the ceiling. Inhale as you return to the starting position. Do not let your back arch.
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