Pilates Class

 balance. Since stabilization is a reflex action rather than a conscious effort, training on the ball is often more effective than performing similar movements on the floor. For example, merely sitting on the ball activates core abdominal muscles, particularly the transversus abdominis and the internal and external obliques. If there is an imbalance, such as leaning to one side, the body will correct the imbalance by making subtle adjustments in the opposite direction. On a neuromuscular level, the brain is focused less on which specific muscles are contracting and primarily on performing the activity without falling off the ball.

The six exercises shown here provide an introduction to stability ball training. For additional instruction, Balance on the Ball demonstrates over 100 additional movements.

Shoulder Bridge

Lie on your back, bend your knees and rest your legs on top of the ball. Tuck your penis under and raise your hips toward the ceiling, rolling one vertebra at a time. Then, roll your hips back down to the floor while trying to keep the ball steady.

Suggested repetitions: Eight

Tips

* When rolling through your back, articulate each vertebra in the spinal column.

* Keep your buttocks and abdominals tight.

Variations

* To make it more difficult to balance, raise one or both of your arms toward the ceiling.

* Perform the movement with your legs straight and rest your feet on top of the ball.

* From the shoulder bridge position, lift one leg off the ball and try to hold your balance.

Major Muscle Groups

This exercise strengthens the hamstrings, gluteals back extensors and core abdominal muscles. It also stretches the hip flexors.

Quadruped

Lie with your stomach on the ball and both hands and feet on the floor. Lift your left arm and right leg off the floor and extend them in a horizontal plane. Try to hold your balance for at least five seconds. Repeat on the other side.

Suggested repetitions: Four sets

Tips

* Keep your abdominals engaged and your buttocks tight.

* Do not lock your elbows.

* Do not lift your arm and leg so high your shoulders or pelvis lose their alignment. Instead, reach out as far as possible in opposite directions, creating a sense of length throughout your body.

Major Muscle Groups

This exercise strengthens the back extensors, hamstrings, gluteals, scapular stabilizers (1) and core abdominal muscles.

Leg Lift/Twist

Sit on the ball with your feet together and your arms out to the sides. Then, lift your left leg straight forward, turn your torso to your left, return to the center and lower your leg. Repeat on the other side. Suggested repetitions: Four sets.

Tips

* Do not sink into your hips or let your pelvis tuck under. Instead, sit up as tall as possible and keep your spine in a neutral position.

* To make it more challenging, place your feet hip-width apart.

Major Muscle Groups

This exercise strengthens the hip flexors (2), back extensors, obliques and core abdominal muscles.

Flat Back

Sit on the ball with your feet flat on the floor, hip-width apart and your arms reaching forward. Walk your feet forward, while simultaneously raising your arms overhead, until only your shoulders and head are resting on the ball. Keep your hips raised toward the ceiling, so they are in line with your knees and shoulders. Then, walk your feet in, bringing your torso back to a vertical position, as you extend your arms forward.

Suggested repetitions: Five to eight

Tips

* As you walk your feet forward, roll through your spine sequentially.

* To make it more challenging, hinge from the hip joint, keeping your spine in a neutral position.

Variation

* Begin in the flat back position with your arms out to the side. Lift one leg off the floor and try to hold your balance.

Major Muscle Groups

This exercise strengthens the back extensors, gluteals, quadriceps, hamstrings and core abdominal muscles. It also stretches the hip flexors.

Side Sit Up

Lie sideways on the ball with your feet supported against the base of a wall. Only your hip should be resting on the ball. Keep your bottom leg straight and slightly forward at an angle. Your top leg should be bent and behind your other leg. Keep your knees and thighs together. With your hands behind your head, lean down so you are in a diagonal position from head to feet. From there, raise your torso to a vertical position and lower yourself back to a diagonal position. Repeat on the other side.

Suggested repetitions: 10 on each side

Tips

* Keep your shoulders and hips square to the front.

Variation

* Extend both arms overhead throughout the exercise.

Major Muscle Groups

This exercise strengthens the obliques, quadratus lumborum, back extensors, gluteals, adductors and core abdominal muscles. As the opposite side of the body lengthens, it also stretches the obliques.

Knee Stretch

Lie face down with your pelvis on the ball and both hands on the floor. Walk your hands forward until your mid-thighs or knees are resting on the ball. You should be in a long, straight line from head to toe. From there, bend your knees in towards your chest and then press back out to straight legs, rolling the ball forward and back. When your knees are bent, your shins should be resting on the ball.

Suggested repetitions: Eight

Tips

* Keep your abdominals and buttocks engaged. Do not sink into your lower back.

* Keep your inner thighs squeezed together.

* Do not lock your elbows.

* Round your back as you bend your knees and keep your abs engaged.

* Tuck your head in towards your chest as you bend your knees in.

Variations

* As you bend your knees, roll the ball forward on a diagonal, aiming towards one shoulder.

* Begin with the ball farther away from the center of your body, so your ankles are resting on top of the ball instead of your knees.

Major Muscle Groups

This exercise strengthens the back extensors, gluteals, adductors, scapular stabilizers, hip flexors and core abdominal muscles. It is also a stretch for the back extensors. (Note: The knee stretch is named after a similar movement performed on the Pilates Reformer; however, it is somewhat of a misnomer. The patellar tendon that crosses the knee joint is slightly stretched during both exercises, but this is not the primary focus of either exercise).

Balance on the Ball:

Exercises Inspired by the Teachings of Joseph Pilates, by Elisabeth Crawford, costs $16.95. To order, call Equipment Shop at (800) 525-7681 or visit www.equipmentshop.com or www.balanceontheball.com. Ask about the discount on Gymnastik Balls[R] if you purchase one in combination with Balance on the Ball.

(1) Scapular stabilizers include the latissimus dorsi, trapezius and rhomboids, as well as certain smaller muscles that assist in stabilizing the shoulder blades.
(2) In this instance, hip flexors include both the iliopsoas and the quadriceps.

Author Elisabeth Crawford has been a Pilates trainer in San Francisco, California, for over six years. She is an AFAA-certified personal trainer and continuing education provider. Formerly a professional dancer and the artistic director of Metamorph Dance, she holds a B.F.A. in Dance & Choreography from Virginia Commonwealth University. Crawford is the author and publisher of Balance on the Ball. Her company, Equilibrio, specializes in core training and training related products. Some additional Pilates info

 

Pilates Class

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