Boost Your Pilates with an Exercise Ball

Using an exercise ball for Pilates can really improve your workout. It can make things more challenging and also give you some support. But if you don't use the ball correctly, you might not get the best results, or you could even get hurt. Here’s a simple guide on how to use an exercise ball in your Pilates practice.

Why Use an Exercise Ball?

• Stability and Balance: The ball wobbles, which makes your body work harder to stay balanced. This helps your body learn to hold itself steady.

• Flexibility and Stretching: Because of its shape, the ball lets you stretch in ways that help improve your flexibility over time.

• Better Core Work: Sitting or moving on an unstable surface like the ball makes your core muscles work harder, giving you a more intense workout.

• Suitable for Everyone: People of all fitness levels can use the ball, as it can be adjusted for different abilities.

How to Use an Exercise Ball:

1. Pick the Right Size:

   • Make sure the ball fits your height. When you sit on it, your knees should be bent at a 90-degree angle. Here's a quick size guide:
     • 45cm ball for people under 5’0”
     • 55cm ball for people 5’0” - 5’5”
     • 65cm ball for people 5’5” - 6’0”
     • 75cm ball for people over 6’0”

2. Keep Good Posture:

   • It's really important to keep your spine straight. Pay attention to how you’re sitting or lying on the ball.
   • Use your core muscles to stay upright.

3. Try Some Basic Exercises:

   • Ball Squats: Lean against a wall with the ball between your back and the wall. Squat down slowly, keeping your knees over your ankles.
   • Abdominal Roll-Out: Kneel with your forearms on the ball. Roll the ball away while stretching your arms, making sure to keep your back straight.
   • Hamstring Curls: Lie on your back with your feet on the ball. Lift your hips and pull the ball toward you with your feet, then push it back out.

4. Try More Advanced Moves:

   • Plank on the Ball: Put your shins or feet on the ball and hold a plank. You need to really engage your core to stay balanced.
   • Pike on the Ball: From a plank with your feet on the ball, lift your hips and pull the ball toward your hands. This works your whole core and challenges your balance.
   • Ball Pass: Lie on your back holding the ball between your feet. Lift your legs and upper body, passing the ball from your feet to your hands, then back down.

5. Add Resistance:

   • For an extra challenge, try using resistance bands with the ball. Attach the bands around your feet to make the exercises harder.

6. Use the Ball for Support:

   • If you find some Pilates moves hard, use the ball for help. For example, in the 100 exercise, you can place the ball under your lower back to help keep your form.
   • For the teaser, put the ball under your feet for balance as you learn the move.

7. Cool Down and Stretch:

   • After your workout, you can use the ball to help with stretching. Sit on it and gently roll your hips forward to stretch your lower back.
   • Use the ball to support your back while you stretch your legs, which can help you feel more relaxed.

Things to Keep in Mind:

• Choose the Right Surface: Use the ball on a flat, stable surface to stop it from rolling away and causing injury.

• Check Inflation: Make sure the ball has the right amount of air. Too much air can make it burst, but not enough won't give you proper support.

• Listen to Your Body: If you feel any pain or discomfort, stop right away. It’s more important to do the exercises correctly than to do a lot of them or try super hard moves.

Enjoy the Benefits!

• Focus: Using the ball in your Pilates practice requires you to concentrate, which helps connect your mind and body better.

• Stay Injury-Free: By working on your balance and core strength, the exercise ball can help reduce the chances of injuries, both in workouts and daily life.

• Have Fun: Mixing things up in your routine can make working out more enjoyable, which helps you stick to your fitness goals.

Key Tips to Remember:

• Use the right ball size for your height.
• Keep a straight back and engaged core during all exercises.
• Start with easy exercises and work your way up.
• Use the ball to make classic Pilates moves easier to perform.
• Don’t skip cooldown stretches to help with recovery.

Using an exercise ball in your Pilates sessions not only makes your workout more interesting but also effectively challenges your core and balance. Follow these tips to make the most out of your exercise ball. Enjoy building your strength and flexibility while having a great time in your Pilates practice!