Pilates Ball Exercises

Exercise balls were not made just for Pilates, however, they have been incorporated into Pilates workouts due to their low impact exercise techniques. The balls are 21 to 30 inches in diameter, made of a graspable rubber and are flexible. You use the ball as a tool in exercises much like you would use a step or stretch band.

  1. Bridge

    • One exercise is called a bridge. It works on the thighs, abs and the rear. You lie down on your back with your legs below the knee on the ball. You then breathe out, tighten the stomach muscles and raise your back off the floor. Do not arch the back, but keep it straight. Hold the position for a count of five, and then lower yourself back to the ground slowly. Do this 10 times. If you want to make it harder, move the ball farther away so that only your feet are lying on the ball. Once the exercise is mastered, add another move by keeping one leg on the ball and raising the other 10 times. Repeat with the other leg.

    Push-Up

    • The push-up is a relatively easy move to figure out, and it works on the arms, shoulders and stomach muscles. You want to have your thighs on the ball and your upper body held up by your arms much like you would for a push-up. To get in this position, lie on your stomach on top of the ball and place your hands on the floor. Then walk away from the ball with your hands. This will pull your upper body out from the ball. To do the push-up, straighten your arms so that your body is straight, then bend your arms so that you lower yourself toward the floor. Once down, push your body back up by straightening your arms again. Remember to keep your back straight so that it is not strained. Breathe in as you go down and out as you go up. Do this move 10 times.

    Back Extension

    • The back extension is another basic move with the Pilates exercise ball. It works on the shoulders and back. Position yourself near a wall facing away from it and place the ball in front. Put your hands behind your head and lie on the ball so that your chest is on top. Straighten your legs and press your feet against the bottom of the wall to keep from rolling over. Now lift your back until it is straight. Your body should be a straight line held at a diagonal. Hold the position for a second and then lower. Do this 10 times.