Pilates Ball On the Mat Workout

Although a good sturdy 55cm resistaball will hold up longer and support you better, you can start your ball workout with just a regular kid's ball from the store.

Most of the exercises can be done right on the mat. If you are using the regular ball avoid any exercises sitting on top of the ball.

To learn a progressive Pilates mat sequences check out the new Pilates ebook available here. Learning these first can assist you in the more challenging Pilates Ball exercises.

Listed below are some of the Pilates mat exercises that can be complimented by using a stability ball. In some cases using the ball can assist you and in others they may be made more challenging.

Hundreds:

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1. A good example of Pilates ball exercise is doing the hundreds with your lower legs and heels on top of the ball while lying on your back.

2. With your lower legs supported on the ball bring your head and shoulders up and into position with the fingers reaching to the end of the mat.

3. Begin to pump your hands up and down breathing a 5 count in and 5 count out. Do 10 sets concentrating on keeping the ball still while digging heels into it.

Rolling Like a Ball:

1. Squeeze the ball between your knees and ankles while sitting up.

2. Grab under your knees reaching for the outside of the stability ball and come up into a balanced position on your sitz bones.

3. Keep the distance between your nose and the ball the same as you roll back just to your shoulder blades and then back up to a balanced position without touching your feet on the mat. Repeat this 4 – 8 times gently squeezing the ball as you roll.

Spine Stretch Forward:

This is one of my favorites as I usually have the students in traditional classes imagine they are reaching out over a ball as they stretch forward.

1. Sitting up tall with your legs extended mat width apart in front of you, and the ball between your legs.

2. With your hands on top of the ball slowly start rolling it out towards your feet as you keep your buttocks anchored to the mat drawing the abdominal muscles in and feeling the stretch in your spine as you reach forward.

Hold for a moment and then roll the ball back towards you as you stack your spine back up tall over your hips. Repeat this exercise 4 – 8 times.