Best Way - Pilates Ball Routines

Instruction

If possible, take some Pilates classes with a certified instructor. Although some of the exercises seem simple, there are subtleties involved in performing Pilates exercises. A certified instructor can inform you of these subtleties, and point out any tendency you may have towards postural misalignment.

Most stability balls are sized at either 55 cm, 65 cm or 75 cm. If you follow conventional stability ball wisdom, while seated on the ball, your legs should be at a 90 degree angle. However, some Pilates training organizations, such as Stott Pilates, suggest that you use a slightly smaller ball. Fortunately, since the ball does not have to be fully inflated, there is room for experimentation in terms of ball sizes. Depending on your leg and torso length, as well as your sense of balance, you will find that some exercises are easier on a smaller ball, and some are easier on a larger one. Since balls are relatively inexpensive, consider purchasing more than one, and inflate them to different sizes.

Pilates props (pieces of equipment) are inexpensive. When combined with a stability ball, they can be used to perform exercises that mimic the actions of the apparatus called a "Pilates Reformer," so called because it was conceived to reform damaged muscles and limbs. Purchase some resistance bands and a Pilates circle.

The Pilates Hundred was originally designed to be performed on the Reformer. It is one of the most misunderstood of Pilates exercises. Its purpose is to create an "abs to lats" connection. The "lats" are the latissimus dorsi, the muscles that run down the sides of your back. If your lats are weak, your shoulder muscles will overcompensate. "Pull up in the front and down in the back" is a typical Pilates cue. This means that your abdominal muscles are pulled upwards and inwards, while the backs of your shoulders are pulled down. The Hundred also trains you to keep your abdominal muscles (your "abs") tight, even while you are inhaling.

While performing the Hundred, your head and shoulders are lifted from the the floor. You pump your arms, and breathe in for five counts, and then out for five counts. Each breath cycle counts as one repetition, and 10 repetitions are performed. Thus, the name the Hundred.

If you have a stiff neck, keeping your head elevated for 100 counts can be painful. However, performing the exercise on the ball can alleviate some of the pressure. Assume a crunch position, so that your tail bone, upper back and shoulder blades are pressed into the ball. Your knees will be bent. Place a resistance band under your shoulder blades. Hold the ends of the band in each hand, an pull the ends down towards your hips. To work your lats, imagine that you can pull your armpits towards your waist. The band should not have any slack. Begin a pumping action with your arms. Breathe in for five counts. Then, as you breathe out for five counts, lift your upper torso a few inches from the ball. Repeat 10 times.

The Pilates rowing exercise is typically performed on the Reformer. However, it can easily be performed with a resistance band and a stability ball. While seated on the ball, wrap a resistance band under your feet, holding one handle in each hand. Your knees will be bent. Hold each end with each hand. Inhale to prepare. As you exhale, simultaneously bend your elbows, squeeze your shoulder blades together and straighten your legs. Inhale to return. Perform one set of 10 repetitions.

This is another exercise that is traditionally performed on the Reformer. Kneel, placing the ball directly in front of you. Place both forearms on the ball. Inhale to prepare. As you exhale, roll the ball forwards, without arching your lower back. Inhale to return. Perform one set of eight repetitions.

Lie on your back with your knees bent and your feet on the ball, separated at pelvic width apart. Lift each vertebra from the floor, until you are in a bridge position. Remain in the bridge as you straighten and bend your legs. Perform eight repetitions, and then roll down.