Pilates Ball Information

Using Pilates balls can add challenge to your workout. There are several types, including stability or balance balls, medicine balls, and toning balls. There is also a half ball called a BOSU ball or "Both Sides Utilized" ball.

  1. Balance Ball

    • Balance balls come in four sizes. Which one you choose depends on your height. When you sit on a properly inflated ball, your thighs should be parallel to the floor with your feet flat. You can challenge yourself by keeping your hips on the ball and performing a plank, resting your legs on it during the hundred, passing the ball from your ankles to your hands during the double leg stretch, or getting a good stretch in your back by lying on your back over it and rolling until your hands and feet are the only parts touching the floor.

    Medicine Ball

    • Medicine balls average 7 inches in diameter and are generally rubber or leather. The better ones have a rough surface to improve grip. You can use them in movements that reach your hands over your head, toward your feet, or any other position in which both hands must hold the ball.

    Toning Ball

    • Toning balls have been around for years but are new to Pilates. They are small, weighted balls. They range in size from 1 pound up to 10 pounds. You can hold them as you do your practice. For instance, as you do a roll-up, keep one light weight ball in each hand.

    BOSU Ball

    • BOSU balls are relatively new. You can start with the flat side on the floor to perform planks, lunges, squats, bridges, reverse planks, and even the hundred and teasers. Once you have the hang of it, you can flip it so you are balancing on the ball side for an even greater challenge.

    Tip

    • You can really use any ball around the house to add challenge to your workout. For instance, you can pass a soccer ball from your ankles to your hands and back while doing the double leg stretch. Just don't sit on regular balls. The stability balls are meant to hold the weight of an adult.