Stability balls are great to start easily with your Pilates exercises. Especially when you are looking to get a flatter tummy. Thus, they are more than just a funny way to bounce on! You could successfully improve your strength, your balance and get a cardio resistance. Doing these exercises with a stability ball, you muscles will be more contracted and firm.
Also, if you had an injury, you could use these stability balls to get back into shape because you have a different support for your muscle and spinal strain during certain exercises.
Thus, to get the most from a stability ball Pilates routine, make sure you choose the correct size; some exercises require a larger or smaller ball. You will get to know the drill from this article. Also, a general and very important rule of a stability ball is to always make sure your hips and knees are at right angles with the floor.
Mermaid Stability Ball Exercise
Place your ball on your left side, and start bending your left leg in front of you. Make sure to keep your right leg behind you. Thus, place your left hand on the ball with your elbow slightly bent. Then, extend your right arm out to your side at shoulder level. Make sure to keep your abs firm and roll the ball out to the left as far as you can while reaching your right arm over your head. Hold the position for about three seconds, then roll the ball back toward your body and return to the starting position. Make about 20 reps and then switch sides and repeat.
Footwork On Stability Ball
Lie on your back on the mat and keep your arms by your sides. Then, start bending your knees and place your feet on top of the ball. Make sure you have your heels together and toes pointing slightly outward in a small V shape. Keep your abs firm and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball. Then, bend your knees to roll the ball back to the starting position. Make about 20 reps of this exercises, always having your abs firm.
Swan On A Stability Ball
Lie facedown with your legs extended shoulder-width apart behind you. Position the ball under your chest and rest your forearms on the floor, palms down, elbows close to your body. Bring your shoulder blades back and down, press your palms lightly on the floor, and slowly lift your head and chest as you lengthen your spine. Hold for two or three seconds and then return to the starting position. Make about 20 reps of this exercise.
Roll Back And Up With A Stability Ball
Sit with your legs extended straight out in front of you, feet flexed. Hold the ball in front of you at shoulder level, arms straight. Keep your chest up and back straight. Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead. From that position, bring your chin to your chest and slowly roll back up to the starting position.
Coordination with A Stability Ball
Lie faceup with your hips and knees bent 90 degrees; hold the ball with both hands, arms straight. Bend your elbows and lower the ball toward your chest, pressing your hands firmly against the ball. Brace your abs, extend your arms in front of you, curl your shoulders off the floor, and straighten your legs. Hold for one or two seconds, then reverse to return to start. Make about 20 reps.
Shoulder Bridge with A Stability Ball
Start your position on your back. Lie supine, spine neutral, both knees bent with one foot on the ball and one on the mat. While inhaling, extend your hips up off the mat. Keep that position and then while exhaling, lower your back down. Make about 20 reps for each side.
Oblique Ab Crunches With A Stability Ball
Keep your stability with your back on the ball and your feet on the floor. Easily, with your abs firm, make your normal oblique crunches, about 20 reps on each side.
Stability Ball Climbers
Stability Ball Leg Raises
Start by laying on the ground, hands at your sides and stability ball between your legs. Slowly lift the stability ball with your lower legs so it is just off the floor. Firm your abs and slowly raise the stability ball and your legs so they are straight above your hips. Hold, return to starting position and repeat. Make about 20 reps of this exercise.
Stability Ball Side Leg Lift
Begin by kneeling with the ball to your right side. Let your right side lean slightly on the ball and hug right arm around the ball. Extend left leg long to the side. The right leg should remain bent on the floor. Slowly lift and lower left leg. Make about 20 reps and then switch to repeat with the other leg.
Plank With Leg Lift On Stability Ball
Lie your belly onto an exercise ball, and walk your hands out until the ball is under your shins. Your hands should be directly under your shoulders. Firm your abs and lift your left leg up, squeezing your glute, then slowly lower your leg back onto the ball. Switch sides and lift the right leg keeping your pelvis square. Complete three sets of 10 reps.
Double Criss-Cross With A Stability Ball
Bring the bent knees toward you and put your hand on the back on neck, raising it in the front. From this position, twist toward your left with your upper torso and extend your right leg, while keeping the left leg in its position. Then, gently switch to the other side. Keep repeating this movement until you complete a series of 30 reps for each side.