Nudging u to better health

 
           



          Follow Me on Pinterest     
   

Pilates on the Ball

  Favourite Add to favourites  Print Print this page


These exercises should only be undertaken if individuals are familiar with the pilates principles and can at least comfortably perform those exercises within the intermediates programme

Exercise                                         

Part of the body worked Difficulty level (out of 10) 
Abdominal Curl Works the rectus abdominals scale 5 5/10
Oblique Curl Works the muscles down the waist scale 5 5/10
Spine Twist Strengthens the middle back scale 3 3/10
Supine Bridge Strengthens the torso and lower back scale 2 2/10
Glute Dips Strengthens the torso and lower back scale 2 2/10
Shoulder Bridge Strengthens the torso and lower back scale 3 3/10
Hundred Strengthens Abdominal muscles scale 7 7/10
Double Leg Stretch Strengthens Abdominal muscles scale 6 6/10
Leg Pull Stengthens the core muscles scale 7 7/10
Roll Out Stengthens your core muscles scale 5 5/10
Ball Roll down Strenghtens the low and rectus abdominals scale 5 5/10
Ab Curl - Legs Straight Strengthens Abdominal muscles  scale 7 7/10
Oblique Side Twist Works the muscles down the waist scale 5 5/10 
Single Leg Bridge - Prone Stengthens your core muscles scale 6 6/10
Ab Curl version 2 Works the rectus abdominals Scale 3 3/10
Ultimate Ab Curl Works the rectus abdominals scale 5 5/10
Spine Twist Arms Straight Strengthens the middle back  scale 3 3/10

 Ab Curl Exercise Ball

                                                                                                                              
P
rimary Movers:

Rectus Abdominus  ,Transverse Abdominus
Stabiliser Muscles:
Rotator Cuff, obliques, Lumbar Multifidus
Level of Difficulty:  (5/10) 

scale 5

Frequency: 8-10 Repetitions
  

Instructions

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor 
  • Ensure that your bottom is in contact with the ball. 
  • Place your hands on your head or across the chest and lift your head, shoulders and spine 
  • Raise your body until you reach a 45 degree angle. 
  • Momentarily pause and then lower body when returning to the starting position  

Teaching Points

  • Initiate movement from the torso not the shoulders  
  • Avoid rounding the shoulders
  • Keep your eyes looking forward and up
  • Keep your legs at 90° angle and feet under knees
  • Keep the ball as still as possible.  
  • Breath out as you raise the body and breath in as you lower 

Oblique Curl Exercise Ball

                                                                                                                              
P
rimary Movers:

Obliques, Rectus Abdominus, Transverse Abdominus
Stabiliser Muscles:
Rotator Cuff,
Lumbar Multifidus
Level of Difficulty:  (5/10) 

scale 5

Frequency: 8-10 Repetitions
                                                                                                              

Instructions

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor  
  • Ensure that your bottom is in contact with the ball. 
  • Place one hand on your head and one hand on eyour thigh 
  • Raise your body and at the same time slide the arm along the thight towards the outside of the opposite knee. 
  • Momentarily pause and then lower body when returning to the starting position   

Teaching Points

  • Initiate movement from the torso not the shoulders 
  • Avoid rounding the shoulders

  • Keep your eyes looking forward and up

  • Keep your legs at 90° angle and feet under knees

  • Keep the ball as still as possible. 
  • Breath out as you raise the body and breath in as you lower 

Spine Twist Exercise Ball

                                                                                                                               
P
rimary Movers:

Obliques, Erector Spinae

Stabiliser Muscles:

Tranverse Abdominals, Lumbar Multifidus, Obliques, Rotator Cuff
Level of Difficulty:  (2/10) 

 scale 2

Frequency: 8-10 Repetitions on each side
 


Instructions

  • This exercise mobilises the thoracic spine (mid section).  
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart 
  • Engage pelvic floor and TVA muscles.  
  • Place your hands and fingers together and place your thumbs on your sternum and you index finger under the chin.  
  • Keep your elbows out to the side. Inhale to prepare, as you exhale rotate the torso around to the side moving your upper body, arms and head at the same time.  
  • Inhale, and then exhale to return to the starting position 


Teaching Points

  • Keep your posture upright with your shoulders back 
  • Maintain neutral spine 
  • Ensure the head moves with the chest 
  • As you inhale avoid the shoulders lifting 
  • Keep lower body still 
 

Supine Bridge Exercise Ball

                                                                                                                               
P
rimary Movers:

Abdominals, Lower Back
Stabiliser Muscles:
Hamstrings, Tranverse Abdominals, Glutes
Level of Difficulty:  (2/10) 

scale 2 

Frequency:  8-10 Repetitions on each side
 

Instructions

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet and knees should be shoulder width apart 
  • Slowly walk your feet forward,as you do so lower your upper body until you body is parellel to the floor and your shoulders are resting on the ball 
  • Place your hands on your hips 
  • Hold the positions and undertaken lateral thoracic beathing 
  • Hold for the required number of breaths and the return to the seated position  

Teaching Points

  • Keep your legs at 90° angle and feet under knees

  • Keep the ball as still as possible. 
  • Keep the TVA and pelvic muscles engaged throughout 

 

Glute Dips Exercise Ball

                                                                                                                               
P
rimary Movers:

Abdominals, Lower Back

Stabiliser Muscles:

Hamstrings, Tranverse Abdominals, Glutes
Level of Difficulty:  (3/10) 

scale 3 

Frequency: 8-10 Repetitions on each side
 

Instructions

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet and knees should be shoulder width apart 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor and your shoulders are resting on the ball 
  • Place your hands on your hips 
  • Slowly lower your hips vertically down as far as your comfortably can 
  • Momentarily pause and then bring your hips back up to the starting position  

Teaching Points

  • Keep your legs at 90° angle and feet under knees

  • Keep the ball as still as possible. 
  • Inhale as you lower your hips and exhale as you raise them. 
  • Keep the body still with movement being initiated from the torso 

 

Shoulder Bridge Exercise Ball

                                                                                                                              
P
rimary Movers:

Erector Spinae, Rectus Abs, Transverse Abs, Gluteus Maximus, Obliques

Stabiliser Muscles:

Gluteus Medius/Minimus (Abductors), Quadriceps, Hamstrings, Adductors
Level of Difficulty:  (3/10) 

scale 3 

Frequency: 8-10 Repetitions on each side
 

Instructions

  • Lie on your back with your legs outstretched and feet resting on the ball. 
  • Feet should be hip width apart 
  • Place your arms down by your side with your palms facing the floor. 
  • When ready inhale to prepare and exahle as you lift your hips and bottom off the floor raising them uptowards the ceiling. 
  • Momentarily pause and take a breath to prepare and then exhale as you return your hips back down towards the floor. 

Teaching Points

  • Engage the core muscles throughout 
  • Keep the legs and ball still 
  • Relax the upper body and arms 

     

Hundred Exercise Ball

                                                                                                                              
P
rimary Movers:

Rectus Abdominals, Quadriceps, Gluteals, Deltoids

Stabiliser Muscles:
Rotator Cuff, Lumbar Multifidus
Level of Difficulty:  (7/10) 

scale 7

Frequency: 8-10 Repetitions
                                                                                                               

Instructions

  • Lie in the set-up position and activate the pelvic floor and TVA muscles. 
  • Raise your legs in the air so that they are both bent at 90°. 
  • Place the fitball on top of your shins with your legs hip width apart 
  • When ready inhale to prepare and whilst exhaling raise your shoulders and upper back off the floor. 
  • Breath in and whilst you do move your arms up and down in a pump like action for 5 small beats 
  • Breath out and repeat the 5 small beats 

Teaching Points

  • Keep the TVA muscles engages and compress the abdominal muscles 
  • Move the arms up and down in small movements to promote circulation 
     

Double Leg Stretch Stretch Ball 

                                                                                                                              
P
rimary Movers:

Rectus Abdominals,
Quadriceps, Gluteals, Deltoids

Stabiliser Muscles:
Hip Flexors, TVA, deltoids, rotator cuffs
Level of Difficulty:  (6/10) 

scale 6

Frequency: 8-10 Repetitions
                                                                                                          

Instructions

  • Lie on your back and activate the pelvic floor and TVA muscles. 
  • Keep your legs bent at 90° with the soles of your feet rested on the front of the ball. 
  • Inhale to prepare and slowly bring your arms off the floor towards your ears. 
  • Exhale as you circle the arms away from the body and towards your feet. 
  • As your arms point towards the ball, extend your legs and raise your shoulders and upper bac off the ground. 
  • Take another breath to prepare and then as you exhale return your legs and upper body back to the starting position 

Teaching Points

  • Keep the shoulders relaxed 
  • Maintain neutral spine 
  • Keep the TVA and Pelvic FLoor muscles engages

Leg Pull Exercise Ball 

                                                                                                                              
P
rimary Movers:
Deltoids, Pectorals

Stabiliser Muscles:
Tranverse Abdominals, Lower Back
Level of Difficulty:  (7/10) 

scale 7

Frequency: Hold for 8-10 breaths
                                                                                                    

Instructions

  • Kneel on the floor with the ball out in front of you. 
  • Place your elbows on the ball with your hands together in the praying position 
  • Inhale to prepare and as you exhale gently move your elbows away from the body and lift your knees off the floor 
  • Keep the body still and straight 
  • Hold the position for the desired number of breaths and then return back to the starting position  

Teaching Points

  • Do not let your body sag down as this will allow your back to take too much load 
  • Do not let your body arch up as this will take the load away from your abdominals. 

Roll Out Exercise Ball 

                                                                                                                             
P
rimary Movers:

Deltoids, Pectorals

Stabiliser Muscles:
Tranverse Abdominals, Lower Back
Level of Difficulty:  (5/10) 

scale 5

Frequency: Hold for 8-10 breaths
                                                                                           

Instructions

  • Kneel on the floor with the ball out in front of you. 
  • Place your elbows on the ball with your hands together in the praying position 
  • Keeping your knees on the floor gently move your elbows away from the body and lower your hips 
  • Hold the position momentarily and then return back to the starting position 

Teaching Points

  • Breath out as you roll forward and breath in as you roll back 
  • Do not let your body sag down during the movement, this will allow your back to take too much load 
  • Do not let your body arch up as this will take the load away from your abdominals. 

Ball Roll Down

                                                                                                                             
P
rimary Movers:

Rectus Abdominals, Quadriceps, Gluteals,
Stabiliser Muscles:
Hip Flexors, TVA, deltoids, rotator cuffs

Level of Difficulty:  (5/10) 

scale 5

Frequency: 8-10 Repetitions
                                                                                                          

Instructions

  • Lie in the set-up position and activate the pelvic floor and TVA muscles.  
  • Raise your legs in the air so that they are both bent at 90°.  
  • Place the fitball on top of your shins with your legs hip width apart. 
  • Inhale to prepare and as you exhale slowly extend your legs. 
  • At the same time bring your shoulders and upper back of the floor to an abdominal crunch position 
  • As the legs extend the ball wil slowly roll down the thighs. As the ball rolls across the stomach catch the ball with your hands. 
  • Replace the ball onto the shins and return to the starting position.   

Teaching Points

  • Keep the TVA muscles engages and compress the abdominal muscles 
  • The lower your legs are to the floor the more demanding the exercise becomes 
  • Alternate between a fast and slow roll of the ball changing the angle of legs accordiingly 
Ab Curl Legs Straight                                                                                                            
P
rimary Movers:

Hip Flexors, Rectus Abdominals
Stabiliser Muscles:
Rotator Cuff, Transverse Abs, obliques, Lumbar Multifidus
Level of Difficulty:  (7/10) 

scale 7

Frequency: 8-10 Repetitions
                                                                                                        

Instructions

  • Lie on the floor with the legs straight and the ball resting on the shins, hands by your side.

  • Take a breath to prepare, as you exhale slowly lift your head, shoulders and spine so that your hands some up towards the ball

  • Come up so that your hands grasp the fitball on either side. 
  • Inhale as you slowly return the journey holding the ball at the sides. 
  • As the ball comes past your hips begin to exhale as you bring the ball over your head  and behind the shoulders 
  • Return the shoulders, back onto the ball followed by the ball being placed behind the head. 
  • Repeat as necessary 

Teaching Points

  • It’s important to use the core muscles to aid the movement keeping both the TVA and pelvic floor engaged. 
  • To increase the difficulty ensure your arms are inline with your ears as you lower down 
  • Equally to make the exercise easier place the ball out in front of you as you lower (i.,e. keep the ball above the chest)  

Reverse Oblique Twist


P
rimary Movers:

Obliques, Rectus Abdominus
Stabiliser Muscles:
Rotator Cuff, Lumbar Multifidus, Transverse Abdominus
Level of Difficulty:  (5/10) 

scale 5

Frequency: 8-10 Repetitions
                                                                                                        

Instructions

  • Sit in the upright position with your legs bent and the back upright. 
  • Hold the ball out in front of you so that your arms are straight and parallell to the floor 
  • Inhale to prepare, as you exhale lower the upper body slowly towards the floor and at the same time twist the torso to the side. 
  • As you twist move your arms and the ball out to the side. 
  • Lower the body to approximately 45° at which point the arms and ball will be perpendicular to the body. 
  • Inhale to prepare and exhale to return the starting position 

Teaching Points

  • It’s important to use the core muscles to aid the movement keeping both the TVA and pelvic floor engaged. 
  • Keep the shoulders relaxed 

Prone Single Leg Raise 

                                                                                                              
P
rimary Movers:

Rectus Abdominus, Transverse Abdominus, Lower Back 
Stabiliser Muscles:
Quadriceps Pectorals, Shoulders, Arms
Level of Difficulty:  (5/10) 

scale 8

Frequency: 8-10 Repetitions
                                                                                                        

Instructions

  • Kneel on the floor with the ball out in front of you. 
  • Slowly roll your body onto the ball into you reach a press-up like position with your hands slightly wider than shoulder width part. 
  • Keep your legs straight with your feet resting on the ball 
  • Inhale to prepare and as you exhalle slowly lift one leg off the ball 
  • Inhale as you hold the position and then exhale as you lower the leg back onto the ball 
  • Repeat as required  

Teaching Points

  • It’s important to use the core muscles to aid the movement keeping both the TVA and pelvic floor engaged. 
  • To progress the exercise hold the leg off the ball for several breathes 
  • Keep the body in a straight line (do not arch the back) 

Supine Bridge 

                                                                                                                     
P
rimary Movers:

Rectus Abdominus, Transverse Abdominus, Lower Back 
Stabiliser Muscles:
Quadriceps Pectorals, Shoulders, Arms
Level of Difficulty:  (7/10) 

scale 7

Frequency: 8-10 Repetitions
                                                                                                            

Instructions

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet and knees should be shoulder width apart 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor and your shoulders are resting on the ball 
  • Place your hands on your hips and when ready take a breath to prepare and as you exhale slowly lift one leg of the floor so that the thigh is parallel to the floor. 
  • Breath in to prepare and then slowly return to the starting position 

Teaching Points

  • Keep your leg on the floor at 90° angle and feet under knee

  • Keep the ball as still as possible. 
  • Maintain the height in your hips and don't let them lower 
  • Keep the TVA and pelvic floor muscles engaged 
  • The shin and thigh should be parallel to the floor when raised 


 

 Ab Curl Legs over ball

                                                                                                                                                              
P
rimary Movers:

Rectus Abdominus  , Transverse Abdominus
Stabiliser Muscles:
Rotator Cuff, obliques, Lumbar Multifidus
Level of Difficulty:  (3/10) 

Scale 3

Frequency: 8-10 Repetitions
                                                                                                         

Instructions

  • Position yourself so that your legs on resting on the top of the ball  
  • Place your hands on your head or across the chest and lift your head, shoulders and spine 
  • Raise your body until you reach a 45 degree angle. 
  • Momentarily pause and then lower body when returning to the starting position  

Teaching Points

  • Initiate movement from the torso not the shoulders 
  • Avoid rounding the shoulders

  • Keep your eyes looking forward and up

  • Keep your legs at 90° angle and feet under knees

  • Keep the ball as still as possible. 
  • Breath out as you raise the body and breath in as you lower 

 Ultimate Curl Exercise Ball

                                                                                                                      
P
rimary Movers:

Rectus Abdominus  ,Transverse Abdominus
Stabiliser Muscles:
Rotator Cuff, obliques, Lumbar Multifidus
Level of Difficulty:  (5/10) 

scale 5

Frequency: 8-10 Repetitions
                                                                                                         

Instructions

  • Lie on your back with your legs outstretched and ankles resting on the top of the ball 
  • Position your arms above the head beside the ears 
  • Inhale to prepare and as you exhale raise your shoulder and back off the floor and bring the arms past the ears towards the knees 
  • At the same time bend at the knee bringing the thighs toward your stomach 
  • Make a small ball shape with the body and take a breath to prepare. 
  • Exhales and return to the starting position 

Teaching Points

  • Avoid rounding the shoulders

  • Keep your eyes looking forward and up

  • Keep the TVA and pelvic floor engaged

  • Movement should be generated by the core muscles

  • Let the breathing dictate the speed of each repetition

Spine Twist Arms Straight

                                                                                                                      
P
rimary Movers:

Obliques, Erector Spinae

Stabiliser Muscles:

Tranverse Abdominals, Lumbar Multifidus, Obliques, Rotator Cuff
Level of Difficulty:  (3/10) 

scale 3 

Frequency:  8-10 Repetitions on each side
 


Instructions

  • This exercise mobilises the thoracic spine (mid section). 
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart 
  • Engage pelvic floor and TVA muscles. 
  • Place your arms out to the side so that they are parellel to the floor  
  • Inhale to prepare, as you exhale rotate the torso around to the side moving your upper body, arms and head at the same time. 
  • Inhale, and then exhale to return to the starting position  


Teaching Points

  • Keep your posture upright with your shoulders back 
  • Maintain neutral spine 
  • Ensure the head moves with the chest 
  • As you inhale avoid the shoulders lifting 
  • Keep lower body still 

 


Back to top