How to Do Waterfall Pilates Exercise

The Waterfall Pilates exercise engages your abdominal muscles throughout the exercise. It also utilizes the exercise ball, providing more resistance while you curl your body upwards. Follow these steps to strengthen and tone your core.

Difficulty: Moderately Easy

Instructions

1. Lie on your back on an exercise mat. Bend your knees. The closer your feet are to your body, the more challenging the Waterfall Pilates exercise will become. Adjust your feet according to your level of fitness.

2. Hold the exercise ball on your stomach. Engage your abdominal muscles.

3. Lift your shoulders and neck off the floor bringing your navel to your spine. Keep your shoulders relaxed and away from your ears.

4. Inhale deeply. Exhale as you roll the exercise ball from the top of your thighs, over your knees and down to your toes. Slowly lift your body as you roll the ball using your abdominal muscles.

5. Lower your body back down again slowly. Roll the ball from your toes, back over your knees and up to your navel. Inhale as you go down.

6. Repeat the exercise 8 times. Maintain the navel to spine position while breathing deeply.

Tips & Warnings

• Focus on your breathing throughout the exercise to get the full benefit.
• Don't begin any exercise program without first consulting your physician.
• Don't perform this exercise if you have a back or neck injury, as it is can cause further injury.

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