Pilates Mini Ball Sample Exercises

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When using a mini ball to do Pilates, a number of exercises can be performed, such as a posterior and anterior pelvic tilt. Find out how to use a mini ball to add stability to exercises with help from a Pilates instructor in this free video on exercises with a mini ball.

Part of the Video Series: Pilates & Exercise Tips
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Video Transcript

Today I'm going to show you how to do some Pilates exercises using an over ball or a mini ball. To begin you want to place the over ball or mini ball on the sacrum of your low back and then lay down on the mat. The first thing you can do is just pelvic tilt so you want a posterior pelvic tilt and an anterior pelvic tilt. Another thing you can do is dip one hip towards the ground, other hip towards the ground and the last thing is to do circles using all four of those movements and reverse the circles. You can also go into tabletop and do toe dips making sure that you are nice and stable, pelvis is not moving so really engage those abs. Another great exercise to do is to tilt your feet out so your toes are pointing, heels are going to lead down and heels are going to lead back up together. Heels are leading down and heels are leading together. Same thing only now we're going to do toes leading and toes leading together, toes leading down and toes leading together. Bring your feet down on the mat and another exercise you can do is rolling the ball so that it's underneath your rib cage. You can do some ab exercises. So from here you want to engage by tucking chin to chest, engaging those abs to come up and then reaching over, engaging and releasing it over. Any exercise that you want to add a little more instability you can use the over ball with by placing it in your ankles or in between your knees and my last and final exercise using the over ball is behind the neck. So this one you can nod your head no and it really releases the C 1 joint, nod your head yes and paint circles on the ceiling, both directions. Those are just a few of the exercises that you can do using an over ball or Pilates mini ball.


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