Give your core strength, balance, and flexibility a boost with these awesome Pilates Ball Exercises.
Level: Beginner / Equipment:Pilates Ball / Focus: Full Body Stretch / Toning / Balance
1. Toe Taps
Begin by lying on your mat with your legs bent and your feet flat on the floor. Hold the Pilates ball in your hands.
Engage your core muscles by pulling your navel towards your spine and keeping your back straight.
Lift your feet off the floor raising them straight up above your hips so your feet are pointing straight up to the ceiling.
While keeping your core engaged and your back straight, slowly raise the Pilates ball towards your toes, crunching your abdominal muscles.
Aim for 10-12 repetitions, or more if you feel up to it.
2. Glute Bridge
Lie down on your back with your knees bent and your feet flat on the ground, hip-width apart.
Place a Pilates ball between your knees, and squeeze your knees together to hold the ball in place.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lift your hips off the ground, while keeping your feet and shoulders grounded on the mat.
Hold the bridge position for 5 to 10 seconds, while squeezing the Pilates ball tightly between your knees.
Slowly lower your hips back down to the ground.
Repeat the exercise for 10 to 12 repetitions, or as many as you can comfortably perform.
Take a break if you need to and repeat the exercise for 2 to 3 sets.
3. Teaser with Bent Knees
Lie down on your back with your legs raised, your knees bent at a 90-degree angle, and a Pilates ball squeezed between your ankles.
Reach your arms straight out in front of you towards your feet.
Engage your core muscles by pulling your belly button towards your spine.
Inhale and slowly lift your top half off the mat so you are balancing in a V position.
Aim to balance on your tailbone, while keeping your knees bent and the Pilates ball squeezed tightly between your ankles.
Hold the Teaser position for 2 to 3 seconds, while maintaining your balance.
Exhale and slowly roll back down through your spine, returning to the starting. position.
Repeat the exercise for 5 to 6 repetitions, or as many as you can comfortably perform.
4. All Fours Ball Under Knee
Kneel down on all fours, so your hands and elbows are directly under your shoulders, and your knees are directly under your hips. Keep your neck long and your spine neutral.
Place the ball in the fold of your right knee and, holding a 90-degree angle, lengthen your leg behind you by extending the thigh bone, so it's in line with your hip.
Hold the position for 5 to 10 seconds while squeezing the Pilates ball tightly between your calf and thigh.
Slowly lower your leg back down to the starting position.
Repeat the exercise for the desired number of reps, then switch to your left leg and repeat for the same number of reps.
5. Scissor Kicks with Figure of 8
Begin by lying flat on your back with your legs extended.
Hold the Pilates ball with both hands and lift your head, neck, and shoulders off the mat to engage your core muscles.
Begin the scissor kick by raising your left leg up towards the ceiling, while simultaneously passing the ball in a figure of 8 motion between your legs.
As you lower your left leg, lift your right leg towards the ceiling while keeping it straight, then pass the ball between your legs in the opposite direction.
Keep your core engaged and your lower back pressed into the mat throughout the exercise.
Continue alternating the scissor kick and the figure of 8 motion with the ball, making sure to keep your legs straight and your toes pointed throughout the exercise.
Aim to complete 10 to 15 repetitions on each side, or as many as you can while maintaining proper form and control.
Once you have completed the exercise, lower your legs, head, neck, and shoulders back to the starting position.
6. Ball Passes
Begin by lying flat on your back with your arms extended above your head and your legs extended straight out in front of you.
Hold the Pilates ball between your hands with your feet flexed and toes pointed.
Take a deep breath and engage your core muscles by pulling your belly button towards your spine.
Exhale and lift your legs off the mat, passing the Pilates nall from your hands to your ankles, before lowering your arms and legs back down towards the mat.
Just before your legs and arms touch the mat, exhale and lift them back up and swap the ball from your ankles to your hands. This completes one repetition of the exercise.
Repeat for the exercise for the desired number of reps, and however many sets you feel comfortable doing.
For a simple way to tone your muscles and strengthen you core, look no further than the Pilates ring. Easy to incorporate into Pilates workouts and everyday exercises, its a top way to challenge your arms, chest, thighs and other muscle groups. If you're feeling a bit stuck, here's our top 7 Pilates Ring Exercises […]
