Pilates Ball Workout

One of my favorite classes to teach is the Pilates Ball Workout. The students love this class as well. Not only is it colorful but entertaining as well.

After just a couple of weeks of watching balls roll around the room and out from under students they pretty much have a reign on them and how to keep them under control.

I’m talking here about the challenges of a Pilates ball workout. Most students come in a bit scared they may fall off, but again after just a couple of sessions they are feeling confident and enjoying the challenges and benefits of a ball workout.

What size of ball do I need?

For a Pilates ball workout I recommend a 55 cm ball because most of the exercises are performed on the mat, not on top of the ball. A smaller ball is preferred and easier to handle for exercises such as rolling like a ball and single leg stretch.

What are the benefits of using a ball?

Because the ball is an unstable and movable surface you are constantly challenging and engaging your core muscles to keep the ball from rolling away from you during your Pilates ball workout.

The ball is especially helpful for improving balance due again to placing the focus or your attention on your center of gravity, core muscles, while simultaneously moving your arms and legs.

Generally, the ball enhances your old Pilates Mat workout by giving you an unstable prop to manipulate and re-challenge your deep core muscles.

Check Out Our New Pilates Core Ball Workout DVD for a great Core Workout!

This is a 34 minute dvd that will challenge your core while strengthening both your upper and lower body, improving your balance, posture, and helping to rev up your energy!

Look and Feel Great!

Go here to buy the JUST released Pilates Core Ball Workout DVD.

What are some Exercises I can get started with for my Pilates Ball Workout?

  • Bridging - Lying on your back with your heels and lower part of your legs on the ball slowly articulate or peel your spine off the mat until the weight is in your shoulders and your heels and lower leg are pressing into the ball. The pelvis and hips are lifted to the ceiling.

  • Roll up – Lying on your back with legs extended and feet flexed, arms over-head with the ball in your hands. Slowly reach to the ceiling with the ball and start peeling your spine off the mat keeping legs anchored, keep reaching the ball all the way out to your toes.

    Peel your spine back down the mat and repeat the exercise for 6-8 repetitions.

  • Rolling like a ball – With the ball squeezed between your feet and knees, hands can hold the outside, balancing on your sitz bones.

    Draw your abdominals in and roll back to just the base of your shoulder blades keeping your eyes on the ball and nose the same distance from the ball as when you started. Roll back up to a balance and then repeat for 6 rolls.

  • Pushups on the ball – With your belly on the ball walk out as far as to your pelvis or thighs, with your hands directly under your shoulders.

    Keeping legs long and belly button pulled in lower your chest directly between your hands and then push straight back up. Your body should work like a teeter totter with your belly button as the fulcrom in the center.

    This is one of my favorites because it challenges the abdominals while working the back and arms with low stress on the wrists and shoulder joint.

    • This great exercise can be found in the new ball exercise ebook by clicking on the link below.

    Leave Pilates Ball Workout and check out the brand new Core Ball Workout DVD here!



    footer for Pilates Ball Workout page