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Pilates Ball Exercises Make
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Having a strong body's core (powerhouse) is the most important fundamental in Pilates and I believe the ball provides the necessary ingredient to help in developing that.
Not only do Pilates ball exercises develop and strengthen the body core, the exercises also need much co-ordination and motor skill which are good for promoting flexibility and body balance.
Let's look at what Pilates ball exercises can help you to accomplish:
- They're invaluable in giving you good posture, since they promote the use of your body core and lengthening of your spine to a neutral position
- They enhance your core strength , which is important for your spinal health
- They help to prevent injuries when properly used in conjunction with a well-planned Pilates exercise program
- They help to stimulate the nervous system given the unpredictable and unstable movements of the ball, which in turn increase alertness and reaction times
- When the Pilates ball exercises are done properly and regularly, they enhance the 3 definitions of fitness: muscular endurance, muscular strength and flexibility
- They generate a vast increase in body awareness, balance and co-ordination
The Pilates ball exercises featured here are mostly based on the beginner exercises I featured here .
1: The Hundred
Getting Into Position
Lie on your back on a mat, hands by your sides, legs stretched out long before you, spine in neutral position.
Put your calves on the ball, your knees bent at a 90º angle. The same 90º angle is also for your thighs and hips.
The Exercise
Breathe in, pull navel in to spine.
Hold for a count of 5 while breathing out through your mouth, then breathe in through your nose for a count of 5.
2: Single Leg Circles
Getting Into Position
Lie on your back on a mat, hands by your sides, legs stretched out long before you, spine in neutral position. Lift both knees to bring them vertically above your hips, knees at a 90º angle, lower legs parallel to the floor.
The Exercise
Position your feet on the ball. Breathe in, pull navel into your spine.
Take your right foot off the ball, make small clockwise circles with your right knee while keeping your hips and pelvis still.
Breathe in for one circle, breathe out for one circle.
Do 6 times clockwise and 6 times anti clockwise while keeping same breathing rhythm.
Change to other leg and do the same.
3: Single Leg Stretch
Getting Into Position
Lie on your back on a mat, hands by your sides, feet flat on the mat with knees bent and your spine in neutral position.
Lift your right knee to bring it vertically above your hip. Your knee should be bent at a 90º angle, with your lower leg parallel to the floor. Position your foot on the ball.
The Exercise
Breathe in, pull your navel in to spine.
Gently push the ball away from you, keeping your spine neutral and your abs tight.
Breathe out as you push and breathe in as you pull the ball back.
Do 5 times for each leg.
4: Double Leg Stretch
Getting Into Position
Lie on your back on a mat, hands by your sides, your legs stretched out long before you and your spine in neutral position.
Lift both knees to bring them vertically above your hips, knees at a 90º angle, lower legs parallel to the floor.
The Exercise
Position your feet on the ball, breathe in, pull your navel into your spine.
Slowly push feet and ball away from you, keeping your spine neutral and your abs tight. Hold at full extension and then gently pull feet and ball back toward you, breathing out.
Do 5 times.
5: Spine Stretch Forward
Getting Into Position
Sit behind the ball, legs crossed, your spine in neutral position, with your back and neck long. Extend your arms and rest your hands on the ball. Breathe in and pull in tight to the navel.
The Exercise
Lean forward from your hips and with your arms parallel with the floor, push the ball away from you, gently breathe out as you move.
When you reach your limit, round your spine (including the neck) into a "C" shape.
Hold for a count of 2, then reverse by straightening your spine first, then pull back and bring the ball with you to the original position, breathing in as you move.
Do 10 times.
6: The Roll Up
Getting Into Position
Sit tall at front of mat, legs long before you and feet on the floor with knees bent.
Hold the ball between your knees. Breathe in, pull in tight on the navel. Round you spine and hold onto your thighs with your hands.
The Exercise
Gently roll yourself down on the mat. Roll to the point where your feet just lift off the mat, then use your abs to pull your back into sitting position.
Do 6 times.
You'll have a great start off with Colleen Craig's "Pilates On The Ball".
I think this book is an excellent way to begin your Pilates ball exercises as it delivers these benefits:
- Aligns your body
- Isolates and trains deep postural muscles (i.e. the small, deep muscles that run alongside the spine) that'll help support the larger muscles and bring your spine and body into balance
Many of the Pilates ball exercises featured in the book contribute directly to postural improvements.
- Builds torso (or powerhouse) strength without injuring or harming your body
Colleen specifically addresses the subject of lower back pain with a good therapy of Pilates ball exercises, focusing on abdominal exercises that cure lower back pain.
- Rehabilitates and rebuilds injured body muscles with therapeutic Pilates ball exercises
Having said all that, I believe the most important benefit this book has for me is that Colleen teaches with practical examples of Pilates ball exercises that have helped to cure my lower back pain , besides aligning my body, building long, lean muscles and developing core abdominal strength.
In particular, if you're having back pain, I encourage you to follow Colleen's exercises.
You'll find relief in alleviating your back pain.
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