- Whether you do a Pilates workout on the mat, the equipment or the stability ball, you need to adhere to the principles of Pilates, including breathing, precise movement, centering, control, concentration and fluidity of movement. Think quality, not quantity. The workout should be performed three times a week. Only perform one set of no more than 12 repetitions.
- Certified Pilates instructors are trained to see postural misalignment and muscular imbalances. Before working on the ball, learn about your own alignment and balance issues.
- The Pilates Swan Dive is similar to the cobra pose in yoga. However, Pilates differs from yoga in that the positions are never static. You will be in a constant state of motion. Begin with your belly draped over the ball. Your hands and feet will be on the floor, and your elbows will be bent. As you inhale, straighten your arms and extend your spine until it is in an arched position. As you exhale, simultaneously flex your spine and lift your legs from the floor, extending your feet toward the ceiling.
- Begin in a plank position. The tops of your shins are on the ball, your feet are lifted and your hands are on the floor. You are facing downward. Inhale to prepare. As you exhale, draw your navel toward your spine and lift your tail bone toward the ceiling. You will be in a "pike" position. Inhale to return. Do not allow your back to arch.
- The Pilates cat stretch was designed to release tension from the lower back. However, most people cheat while performing this exercise. If you watch carefully, you will notice that they are moving their upper back, but very little is happening in the lower back on pelvis. The stability ball provides the perfect solution. Begin on your knees. Cross your arms, and rest your head, chest and shoulders on the ball. Inhale to prepare. As you exhale, draw your navel toward your spine and tilt your pelvis so that your lower back is rounded. Inhale to return, without allowing your back to arch.
