How to Do the Rolling Ball Exercise in Pilates

If you ever want to feel like a kid playing on the floor, the Pilates rolling ball exercise is your chance. This exercise is one of the best exercises for improving your balance. Once you learn how to do the Pilates rolling ball exercise, you can try other rolling exercises.

Difficulty: Moderate

Instructions

1. Sit straight with your spine elongated but natural. Pull your navel in toward your spine.

2. Bring your knees up to your chest. Clasp your hands around your knees and lift your feet off the floor. Hold this position. Your body should look like a "V" with your bottom as the point of the "V." Lift your legs slowly and be sure that you are balanced.

3. Begin the roll with a deep inhale. Roll back to your shoulder blades, keeping the knees tucked and your back slightly bent. Pull your abdominal muscles in to gain momentum on the roll. Do this in one fluid movement, making sure your shoulders or neck do not take the brunt of the roll.

4. Allow the momentum of the roll back to pull yourself up. Keep your hands in the same position on your legs so that you are not using them to roll yourself. When you roll back up, focus so that your body swings forward naturally and you return to the original position without changing your Pilates stance.

5. Balance yourself once you are back to the original ball position. Don't let your feet touch the mat. Repeat this exercise a few times to gain balance.

Tips & Warnings

• The rolling ball exercise should not come first. You must warm up your back and abdominal muscles to do it properly.
• Roll on a hard, flat surface. Other surfaces do not allow proper balance and could be dangerous.
• Keep your back slightly bent to avoid injury.
• Avoid this exercise if you have back or spine problems.

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