How to Use a Pilates Ball

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The Pilates ball can be used for several exercises, and even just sitting on it can keep your core warm and strong. Learn how to use a Pilates ball with advice from a certified personal fitness trainer in this free video on Pilates equipment.

Part of the Video Series: Exercise Equipment
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Video Transcript

Hi, my name is Tanya Batts. I'm a Personal Trainer at Gold's Gym. I want to show you a few things you can do with the Pilates ball. The things you will need for this are: Pilates ball, a mat and some space. You can pick this up anywhere; they're not too expensive. They got to come with their own pump and you can pump them up as, you know, as big or as small as you want. But the medium size is pretty good stuff. Alright, simple; you can start sitting on the ball; you kind of bounce up and down, kind of warms up the core. I'm going to do something simple; I'm going to roll down, so my low back is right into the ball and this is great to do crunches like this 'cause you don't have a lot of pressure on your back. Fingertips on the head; I'm just going to lift and I'm going to lower. You want a little harder? You can add like a cross punch. Reaching, relax the neck. No tension in the neck. Four, three, two, one and that feels good to my low back and my core is already burning. Alright, I'm going to come up here and I'm going to do something else. The ball is on the floor. I got my arms on the ball. I'm going to roll out and roll it back in. I'm on my knees. So, it's not too challenging, but it's going to really strengthen those abdominals as well as strengthen your low back. So, you're standing up taller. Whew! So, that's a great thing you can do. I've got something else; I want to get on the floor, all the way down. Whew! You got this ball. I'm just going to put it right between my legs and what I'm going to do is make a triangle with my hands and I'm just going to lower the ball towards the floor and lift it back up. Inhale and exhale. So, if you like that; that's pretty great. You want something more? Kind of pass the ball off to your hands. Whew! So, lowering, "Whew", that is pretty good stuff. Alright. So, you can do anything with this ball; just sitting on this ball is going to keep your core warm and strong. And that's a few things you can do with the Pilates ball.


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