Pilates on the Ball

Pilates on the Ball -- strengthen your small, but all-important core stabilizers as you challenge your balance with this core workout.  Focus: glutes & abs

You'll need a ball and an optional set of weights.  See below for equipment 

What size ball is right for you?   To choose the correct size:  Sit on the ball, and both knees & hips should be at 90 degrees.  

 

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Level 1: Roll the ball in, bending the knees, looking toward the thighs. Roll ball back out, keeping abs tight and back straight.  

                                                   

                    2.)  BRIDGING:

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1.)  Knees over ankles, abs tight. Squeeze glutes and hamstrings.  Lower hips slightly, without letting go of the squeeze.

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                         3.)  BRIDGING ON THE BALL:

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Keep shoulders relaxed, chin tucked slightly

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2.  Keeping weight on shoulder blades, squeezed glutes up a little higher

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                                      4.) PLANK ON BALL:

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Keeping abs braced and tight, roll the ball out and back. 

                            5.)  CRUNCHES ON BALL:

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It helps to put your feet on something stable.

1.)  PLANK CURLS

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Brace abs!  No sagging in the low back! :)

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Level 2: transfer weight over shoulders and Pike ball in:  looking at the ball,  Keep legs straight and lift hips toward the ceiling. Brace abs and return to starting position. 

 

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2.)  Focusing on the backs of the legs and the glutes, lift hips so that thighs are parallel to the floor.  No arch in the back.  Keep knees over ankles, and no pressure the neck. 

 

1-leg bridge balance:  Transfer weight to left leg and balance.  Repeat on right leg.  Brace abs for balance

 

 

 

 

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1.  Lift hips, but keep shoulder blades on mat

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1-leg Bridge on Ball:  I like to start on my weaker leg (my left) so I finish on my good side! :0)

  • Inhale to prepare, exhale, lift hips, inhale lower.
  • Keep weight on shoulder blades, not on the head.  Repeat on the other side.

 

 

 

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No sag in the back!  Brace the abs to protect the back :)

 

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Inhale to prepare, exhale to curl up, inhale to roll down.  Let the ball roll as you curl up. 

  • Think about pressing your belly down and flat throughout the exercise.