There's no one and only "Pilates
ball," but
the ball most often used in Pilates exercises
is a small ball approximately 9 inches in
diameter, such as the FitBALL® Mini, or
the slightly larger Triad ball. Using a ball
maximizes the core training aspect of Pilates.
One simple way to add the core strength
training of Pilates to a workout routine is
to use a small ball when doing a standard
crunch. Here's how:
- Start by lying on your back with your
knees bent and feet flat on the floor.
- Place a small ball (such as the
FitBALL® Mini) between your thighs, just
above your knees.
- Cross your arms over your chest.
- Lift your torso up into a crunch, keeping
your head in line with your spine, and
squeeze the ball with your thighs.
- Lower to the starting position, keeping
the ball between your thighs until you have
done as many reps as desired.
If you need to explain Pilates to your
fitness clients, here's a simple definition:
The goal of a Pilates exercise is to achieve
balanced body development with a combination
of core strength, flexibility, and
mindfulness. Many Pilates exercises involve
using the body's own weight, similar to yoga
poses. But several Pilates exercises can be
modified for an additional core strength
challenge using a small ball. If you want to
incorporate a more challenging Pilates core
strength exercise into a fitness program, try
the Double Straight Leg Lift using a small
ball. You and your fitness clients will tone
your legs while improving core strength-a
great combination to get in shape for summer!
To do the Double Straight Leg Lift with a
small ball:
- Start by lying on your back and extending
your legs straight towards the ceiling.
- Place the FitBALL® Mini or Triad ball
between your thighs, just above your knees.
- Place your hands behind your head and
keep your elbows wide.
- As you exhale, concentrate on pulling
your abs towards the floor as your curl your
head and shoulders off the floor.
- As you inhale, stretch your legs straight
and lower them toward the floor, squeezing
the pilates
ball between your thighs and
pressing your lower back into the floor.
- Keep your head and shoulders off the
floor, but only lower your legs as far as you
can before your lower back pops up off the floor.
- As you exhale, raise your legs again,
continuing to squeeze the ball, and lower
your head to the floor.
You can also create a greater core strength
challenge by doing Pilates exercises on a
large fitness
ball.
Knee folds are one of the fundamental Pilates
exercises that teach the body how to initiate
movement from the core muscles. Knee folds
are often done lying on the back. But using a
large ball for this exercise, such as the
FitBALL® Exercise
Ball, adds an abdominal
challenge while promoting pelvic stability.
This exercise might seem easy to an
experienced exerciser, but you need to
concentrate to do it right. It is a good
exercise for clients who are new to core
fitness, and for physical therapy clients who
are working to recover both coordination and
core strength.
- Sit up straight on an exercise ball, with
both feet flat on the floor.
- Concentrate on pulling your abs in and
keeping your spine straight.
- Place your hands on the ball just behind
your hips.
- Lift your right foot about 6-8 inches off
the floor. Keep the rest of the body as still
as possible.
- Hold your foot off the floor for about 5
seconds.
- Lower the right foot and repeat with the
left foot.
For a complete routine of Pilates exercises
using a large FitBALL® Exercise Ball,
check out the book Pilates
on the Ball by
certified Pilates trainer Colleen Craig.
You can find the FitBALL® Mini, Triad
Ball, and Pilates on the Ball book at
www.fitball.com.
Stay tuned for the June Healthbounce
newsletter, with tips and ideas for how you
and your clients can enhance and maintain
your fitness as you step into summer.
