How to Get a Healthy Body in Five Steps With Pilates Ball Exercises

Pilates is a exercise method developed in the first half of the 20th century that focuses on spinal alignment and core strength. The Pilates ball is an air-filled, cushioned rubber ball that you can use to intensify or augment your Pilates workout. The size of balls used in Pilates varies, but many of the total-body exercises require a ball that's large enough for you to sit or rest on. With a Pilates ball, it's possible to work every muscle group in a few exercises, all with your core engaged.

Things You'll Need

  • Pilates ball
  • Exercise mat (optional)
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Instructions

    • 1
      Squat like you are sitting in a chair.

      Perform a squat and reach with your Pilates ball. Hold your Pilates ball in front of you, arms straight, and bend your knees like you're sitting in a chair. Point your toes forward and do not let your knees extend beyond your toes. From this position, tighten your abs and twist to reach with your ball to the right. Return to the starting position and reaching to the left. Repeat while lifting the ball toward the ceiling and then reaching toward the floor. This exercise tones your arms, shoulders, abs, glutes and legs.

    • 2
      Keep your back straight in plank position.

      Move into a plank position, using your Pilates ball to intensify the exercise. Lie on your stomach on your Pilates ball, using your hands to support you. Walk with your hands until your ball is positioned around your knees. Hold this position for three deep, steady breaths. The plank works your abs, shoulders and arms. For a more intense plank, walk with your hands until the ball is around your ankles. For a modified plank, keep the ball around your thighs.

    • 3
      Lower yourself slowly into a push-up.

      Move from the plank position into a push-up. In the plank, position the Pilates ball around your knees. Move it lower, towards your feet, for a more challenging push-up or higher for a less challenging push-up. Make sure your hands are shoulder-width apart then slowly bend your elbows to lower your upper body to the floor. Return to starting position. Keep your back straight and your legs together. This exercise works your chest, arms, shoulders and abs.

    • 4
      Keep your neck straight during sit-ups to avoid injury.

      Lie with your Pilates ball under the small of your back to perform a sit-up. Make sure that your legs are hip-width apart, your knees are bent and your feet are flat on the floor. Bend your elbows and place your hands behind your head for support or crossed over your chest. Keep your neck straight and tighten your abdominals to raise your head and chest. Return to starting position. For a more intense workout, move your feet closer together. Repeat eight times. This exercise works your abs, and you can modify it by moving the ball further up your back or down your back until you're sitting on the ball.

    • 5

      Perform the bridge. Lie on your back on the floor or your exercise mat with your legs straight and your calves resting on your Pilates ball. Place your arms by your sides, hands flat on the floor, and press with your hands and arms as you lift your buttocks and hips off the mat. Your body should form a straight line, or "bridge." Return to start and repeat. For an added challenge, lift one leg off the ball as you perform the exercise and alternate which leg is raised for every lift. This works your glutes, legs and abs.