Pilates with ball practice basic movements

Table of Contents

Pilates is a form of exercise that helps improve strength, flexibility, and muscle control. When combined with an exercise ball, Pilates not only improves balance, but also challenges the core and other muscle groups in the body. Here are some basic Pilates moves with an exercise ball to get you started.

Pilates with ball practice basic movements — Illustration.

1. Roll Out (Body Lengthening)

Roll Out is a move that stretches and tones your core. You will start by kneeling on the floor, placing your hands on an exercise ball and slowly pushing the ball forward while keeping your body straight. This move requires your abs and lower back to work to maintain balance as you lengthen your body forward.

How to do:

Kneel on the floor with your hands on the exercise ball in front of you.
Slowly push the ball away while leaning forward, keeping your body straight.
Hold your balance for about 5 seconds, then pull the ball back to the starting position.

Do this move 8-10 times, feeling your abs and lower back stretch during the exercise.

2. Bridge Movement (Reverse Bridge)

Bridge is a classic Pilates exercise that tones the glutes and hamstrings. When combined with an exercise ball, this move becomes more challenging, requiring coordination between the core and leg muscles to maintain balance.

How to do:

Lie on your back with your feet on the exercise ball so that your heels are touching the ball and your knees are bent.
Raise your hips so that your body forms a straight line from shoulders to knees.
Hold the position for a few seconds, then lower your hips and repeat.

Do this 10-12 times to feel your glutes and hamstrings activated.

3. Plank Exercise With Exercise Ball

Plank The exercise ball is an advanced variation of the traditional plank that strengthens your abs, back, and shoulders. Using an exercise ball requires you to maintain better balance, challenging your core and other muscle groups.

How to do:

Place your forearms on the exercise ball, body in a plank position with knees or toes touching the ground.
Keep your body straight from head to toe, hold the position for 20-30 seconds.
Relax and rest for a few seconds before repeating.

Do this 2-3 times, holding the plank for as long as possible each time.

4. Wall Squat With Ball

Wall Squat The exercise ball is an ideal move to target your quads and glutes. The exercise ball will help you maintain proper posture and reduce pressure on your lower back when performing squats.

How to do:

Stand with your back against an exercise ball, placing the ball between your lower back and the wall.
Lower yourself slowly into a squat position, keeping your knees not going past your toes.
Push yourself back up to standing position and repeat.

Do 12-15 reps to strengthen your thighs and buttocks.

5. Back Extension

Back Extension helps to tone the lower back muscles and improve posture. Using an exercise ball will help you maintain better balance and increase the effectiveness of the exercise.

How to do:

Lie face down on an exercise ball with your arms behind your head or extended straight out in front of you.
Use your lower back muscles to lift your upper body off the ball, keeping your feet planted on the ground.
Lower yourself down and repeat.

Do 10-12 times to feel the stretch in your lower back.

Tips When Practicing Pilates With Ball

Choose the right ball: Make sure you use a ball that is the right size for your height and weight for maximum effectiveness.
Maintain balance: Be careful to keep your body balanced when using the ball, especially when performing exercises that require core control.
Breathe evenly: Breathe regularly throughout your workout to provide enough oxygen to your muscles and reduce stress.
Start slow: If you are new to Pilates with a ball, start with simple movements and gradually increase the difficulty as you feel more comfortable.