Pilates Ball Instructions

When Joseph Pilates invented Pilates, he did not also invent the exercise ball. The machines used in Pilates weren't invented either. Pilates has evolved, and today the ball is used in many Pilates classes to add challenge to exercises.

  1. Simple Marching Exercise on Ball

    • The Marching exercise is an easy exercise that most people can do, or will be able to do quickly. Sit on top of an exercise ball with a straight spine. Feet are flat on the floor at hip-width apart. Point your toes straight. Place out to your sides at shoulder height, and look straight ahead. Lift your right foot up 1 to 2 inches from the floor. Hold the leg up for 3 seconds. Place it back on the ground and then lift your left leg. Continue alternating for 10 lefts per leg, or do the exercise as a warm-up for 3 to 5 minutes.

    Hip Roll With Ball

    • Hip Rolls are good abdominal, hamstring and glut strengthening exercises, especially with a ball. Using a stability ball challenges the core and strengthens the hamstrings and glutes. Lie on your back and place your feet flat on a ball. Your feet should be positioned a little bit lower than the center of the ball toward your body. Your knees should be positioned directly above your hips. Place your arms on the floor to your sides with palms down. Lift your hips into the air as high as you can without arching your back. Lower yourself back down with control. Do two sets of 10 reps. To increase the challenge, hold your arms straight up in the air above your shoulders.

    Hundreds With Ball

    • The Hundreds exercise is one of the more difficult Pilates exercise. It can be modified two ways with the ball. One will make it easier and the other will make it harder.

      The easier variation is done with your feet on the ball. Lie on your back and place your straight legs on the ball. Your legs will be about 45 degrees off the floor resting on the ball. Place your hands at your sides with your palms facing down. Crunch up 45 degrees off the floor, and look up with your neck straight in line with your spine. Your upper body is now completing the other side of a "V." Move your arms up and down without touching the floor 100 times.

      The more difficult variation is done with your legs unsupported in there air. You will also hold the ball between your shins and squeeze it with your inner thighs. The upper body is in the same position. Flutter your arms 100 times.