Stability Ball Exercises work on your body in a number of ways. It fact it's the unstable nature of the ball that forces the use of your deep stabilizing muscles.
These stability ball exercises are capable of giving you a full body workout with the added benefit of improved balance. The loss of balance often has devastating consequences, and as time goes on, this is VERY important thing to consider. Even if you are in your 20’s or 30’s, you should think about this.
Firstly, working with the stability ball helps to strengthen core muscles, that goes without saying – after all, you’re at a Pilates website and the central tenet of Pilates is core strength! So, check out our
CORE STRENGTH EXERCISES
on the following pages.
Secondly, you may not be aware that balance actually happens in the mind first. If you havn't already read how this comes about, we have collected very interesting research that should be very worthwhile to read
Other suggestions for using a pilates stability ball include pelvic curls with legs propped atop the ball, or squats holding the ball in front, and lifting it above your head as you bend knees.
This exercise begins with hands under head and head back ON the ball. Feet wide apart for good balance. Then lift up, exhaling and curling forward if you wish, and return head back on to the stability ball as you inhale. (Breathing sound odd? Take a breath in first. It's best to lift on the exhale).
Two stability ball exercises in this position:
1. Lower legs to about 45 degree angle inhaling as you do, and lift back up on the exhaled breath.
2. Leg Circles...Nice big circle to the right inhaling and then to the left, exhaling.
Don't hold this position too long. Start with ball under thighs, then under knees, then ankles. It's also the starting position for the next exercise - the Lift.
This is a very advanced exercise, so take care. Looks great, doesn't It?
This is also a very advanced exercise. Don't try that unless you are very confident about your core and lower back strength - this will challenge it!
I'd like to introduce you to Jenni. She's a star in our pilates classes - and an expert at balancing on the ball!!
For further info, it is worthwhile to check this link HERE if you are a woman over the age of 50.