Things You'll Need:
- Pilates ball
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Step 1
Choose the right Pilates ball for your height. If you are between 4-foot-11 and 5-foot-4, you will need a Pilates ball that measures 55 cm. If you are between 5-foot-5 and 5-foot-11, you will need one that measures 65 cm. And if you are between 6 feet and 6-foot-7, you will need a ball that measures 75 cm. For overweight or obese people, some companies produce Pilates balls that can hold up to 600 pounds (see Resources section below).
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Step 2
Use it to strengthen your abdominal muscles. Lie down on the Pilates ball so your lower back is fully supported and your feet are about a foot apart on the floor. Put your hands behind your head to support your neck, and slowly lift your upper body so that your abdominal muscles contract. Hold this position for about 2 seconds than slowly lower yourself. Do 10 to 15 reps or until you experience muscle fatigue. This is similar to doing an ab crunch on the floor, but the Pilates ball forces your muscles to work harder as they struggle to keep you from falling off the ball.
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Step 3
Use it to build arm muscles. You can do this a couple of different ways. Play "catch" with a partner by standing a few feet apart, facing each other and throwing the ball back and forth 20 to 30 times or until your arm muscles become tired. You can also use the Pilates ball as a traditional weight, holding it near your chest and lifting it above your head to work your biceps.
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Step 4
Use it to work your lower body. You can work out your legs and buttocks by doing ball squats. Prop the ball against a wall and lean against it so that your lower back is firmly pressing against the ball. Your feet should be about shoulder-width apart and at least a foot from the wall. Holding this position, lower your body into a squat position by bending your knees down to 90 degrees but no less. Push yourself back up and repeat about 15 times.
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Step 5
Use it to improve your posture. This exercise is easy because it simply involves sitting on the Pilates ball. Because the ball is unstable, it forces you to use your muscles to keep you from falling off the ball, and it prevents you from slouching. It also forces you to keep your back straight and your abdominal muscles taut. Over time, you will notice improved posture and a stronger core simply by sitting on a Pilates ball.
