Pilates Ball

your balance on the ball. In doing so, you'll work not only your target muscles, but also large and small stabilizers throughout your body for better overall strength, balance and proprioception (increased awareness of muscle coordination that promotes effective movement and joint stability).

1. bridge chest press Grasp a dumbbell in each hand, then sit on ball and walk feet forward until upper back, shoulders and head are supported on ball, feet hip-width apart, knees over ankles. Contract abs, lifting hips to a bridge position, forming one straight line from head to knees. Extend arms so they align with shoulders, palms facing forward, and squeeze shoulder blades down and together [A]. Bend elbows out, aligning elbows with shoulders, forearms parallel, wrists neutral [B]. Straighten arms to starting position and repeat. Do 2 sets of 8-10 reps, resting 60 seconds between sets. Weight: 5-10 pounds in each hand. Strengthens chest, triceps, front shoulders

2. side-lying lift Kneeling with your right side against ball, place right elbow and forearm on top of ball, then lean right hip against ball, placing left hand on left hip. Keeping right knee, shin and top of foot on floor, contract abs to stabilize torso, then extend left leg out to the side so your left instep touches floor [A]. Keeping hips and shoulders square, spine in a neutral position, lift left leg to hip height so it's parallel to floor, toes and knees pointing forward [B]. Lower leg to floor and repeat for reps. Switch sides and repeat to complete 1 set. Do 2-3 sets of 10-15 reps on each side. Weight: 2- to 4-pound ankle weight (optional). Strengthens upper hips

Yoga moves

Why they work If you're a Yoga novice, the stability Pilates ball can act as a support, helping you to get into poses that otherwise might be too difficult or uncomfortable, explains Sara Ivanhoe, certified Yoga instructor at Maha Yoga in Brentwood, Calif., and star of On the Ball Yoga Workout for Beginners With Sara Ivanhoe (Goldhil Home Media, 2003). This not only strengthens the target muscles, but recruits large and small stabilizers. If you're already proficient at Yoga, you can use the ball to increase the challenge of certain poses as a dynamic surface or resistance.

3. extended right angle Sit on ball, then separate feet about 4-5 feet apart, turning right foot out to 90 degrees and turning left foot out to 45 degrees, so torso faces right. Bend right knee to a 90-degree angle, aligning it directly over right foot, and straighten left leg, adjusting ball so it's under right thigh and hip. Stabilize your position, pressing left foot down on the floor, squeezing left leg straight; lift arms up to shoulder height and extend them, palms down in warrior 2 [A]. Lean torso to the right, resting right forearm on top of right thigh; rotate chest open, extending left arm toward ceiling [B]. Hold for 5-10 breaths. To release, inhale as you press right foot down into the floor and lift torso back up to warrior 2. Shift feet to switch sides and repeat. Strengthens quadriceps, hamstrings, buttocks, inner thighs, upper hips, abdominals, upper and middle back; stretches chest, front shoulders and hip flexors

4. camel pose Kneel on a mat with knees hip-width apart, then place Pilates ball behind you so it rests on your calves or heels, tops of feet flat on floor, buttocks touching ball. Place hands on sides of Pilates ball [A]. Inhale as you lean torso back into moderate backbend, then exhale, using ball for support. Squeezing buttocks and lengthening lower back, keep chin level [B]. Hold for 5-10 breaths. Inhale as you press hands into sides of ball and push yourself up to starting position, then exhale as you contract abdominals to stabilize torso. Strengthens spine extensors; stretches chest, front shoulders, abdominals

Pilates moves

Why they work Just as with other types of exercises, the Pilates ball can add resistance or support to make basic Pilates mat work more challenging or effective, says Lizbeth Garcia, a certified Pilates trainer in San Diego, Calif., and star of On the Ball Pilates Workout for Beginners With Lizbeth Garcia (Godhil Home Media, 2003). Holding the ball (either with your hands or even between your ankles or legs) as you execute certain moves increases the workload, particularly on your abs. Meanwhile, pressing your body into the ball with other moves assists you in optimum positioning so you can get more out of the exercise. The two moves that follow, which appear in Garcia's video, require you to maintain a contraction of your core muscles (aka your "powerhouse" in Pilates-speak) for stabilization and a serious workout for your midriff.

5. crisscross Lie face up on floor with knees bent and aligned over hips, calves raised and parallel to floor. Hold ball in both hands, arms extended, so ball hovers over your knees. Inhale, then exhale as you roll shoulder blades up and off the floor [A], extending right leg to 45 degrees and moving ball to the outside of left knee [B]. Inhale, then exhale as you extend left leg and bend right knee, moving ball to outside of right knee, keeping shoulders lifted, neck in a neutral position. Continue to alternate sides without lowering shoulders to floor for 1 set of 20 reps total (10 reps with each leg). Strengthens abdominals

6. breaststroke Drape your torso facedown over the ball, so you're supported from upper rib cage to pelvis, feet open in a V, toes touching floor. Bend elbows to 90 degrees, aligned with shoulders, forearms parallel, palms facing down. Contract abs to lift navel away from ball, pressing pelvis into ball to stabilize yourself [A]. Inhale as you sweep arms forward and overhead in a V, simultaneously lifting upper torso off the ball in a mild back extension [B]. Exhale as you circle arms back and around as in a breaststroke, lowering torso back down. Do 1 set of 10 reps. Strengthens upper back, shoulders, spine extensors

Stretch moves

Why they work The Pilates ball can help you position your body properly so you're able to get a more effective stretch, says Resist-A-Ball co-founder Mike Morris. By supporting your body weight, the Pilates ball also allows you to relax into a stretch while taking stress off your joints. For strong, healthy muscles, Morris recommends doing the following superlengthening moves at the end of every workout.

7. ball traction Sit on Pilates ball, then walk feet forward, lowering hips until torso is at an incline against the ball, knees bent, butt close to floor, legs slightly more than hip-width apart, arms relaxed at sides [A]. Inhale as you straighten legs and extend spine so entire back, hips and pelvis are on ball, feet flat; exhale; reach arms overhead [B]. Relax for at least 30 seconds; release by bending knees and rolling up. Stretches back, abdominals, chest, front shoulders

8. seated hamstrings stretch Sit on Pilates ball with hands on thighs, knees bent and aligned with ankles, then straighten one leg, toes up, heel on floor [A]. Inhale as you push ball back with buttocks and lengthen spine, then exhale as you hinge forward from hips toward extended leg until you feel a stretch in your hamstrings [B]. Hold for at least 30 seconds, then bring torso up and repeat with opposite leg. Stretches hamstrings, spine extensors

Cardio moves