How to Use an Exercise Ball in Pilates

When Joseph Pilates created the Pilates Method, he emphasized the importance of the Powerhouse. He used this term to refer to the way that the muscles of the core, the gluteals and the back work in harmony to enhance movement efficiency and dynamic balance.Instructors soon found that the exercise ball was one of the best ways to work the core muscles, aka the Powerhouse. For this reason, the Pilates exercises and the stability ball is a match made in heaven. The fact that the exercise ball effectively mimics the actions of the reformer adds a bit of sweetness to this marriage of the methods.

Difficulty: Moderate

Instructions

Things You'll Need:

• Stability ball
• Comfortable fitness clothes
• Exercise mat

How to Use an Exercise Ball in Pilates

1. Take a few Pilates classes with a certified instructor. Before you begin to try the exercises on the ball, you should have an understanding of the basic principles of Pilates.

2. Take some stability ball exercise classes. The ball is very different from other types of equipment. In the beginning, you will need some guidance about proper use.

3. Try the Pilates shoulder bridge on the exercise ball. Lie on your back with your legs straight. Place your feet on top of the stability ball. They should be separated about hip width apart. The top of your head should be in alignment with the base of your spine.

4. Inhale to prepare. As you exhale, engage your core and lift each vertebra from the floor. Most of weight should be on your shoulders.

5. Inhale, and pause for a moment.

6. As you exhale, role back down to the floor. Try to feel each vertebra touch the floor. Perform eight repetitions.

Tips & Warnings

• Stability balls come with a chart that tells the correct size for your height. However, most Pilates exercises use a slightly smaller ball.
• Check the floor for sharp objects.

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