She Strengthens

Unlock the Power of Pilates with These 11 Ball Exercises

Pilates is more than just a trendy workout – it’s a holistic approach to fitness that can transform your body and mind. By incorporating a Pilates ball into your routine, you can take your core strength, balance, and flexibility to the next level. Whether you’re a Pilates newbie or a seasoned pro, these 11 exercises will challenge and engage your entire body.

Core Crunch

Lie on your back with your legs bent and hands behind your head. Place the ball under your back and lift your shoulders, imagining you’re balancing a glass of lemonade on your pelvis. Lift your right leg at 90 degrees, hinging at the hip to bring your knee toward your chest. Inhale and exhale deeply, expanding your stomach and rib cage. Repeat on the other side.

Ball Bridge

Lie on your back with your feet flat on the floor and place the ball under one foot. Press firmly into your feet and lift your pelvis, keeping your spine parallel to the floor. Lower down to the starting position and repeat on the other side.

Ab Curl

Sit on the ball with your feet hip-width apart and arms in line with your shoulders. Walk your feet forward and round your spine, keeping your back rounded. Put your hands behind your head and inhale, then exhale as you curl up, imagining your ribs sliding toward your belly button. Repeat several times.

Hip Lift

Sit on the ball with your feet hip-width apart and arms straight up in the air. Exhale and walk your feet forward until the ball supports your upper back and neck. Inhale to lower your hips halfway down, maintaining a neutral spine. Exhale and push your feet into the floor, squeezing your glutes and lifting your hips again.

Kneeling Cat

Start in a kneeling position with your hands on the ball and arms long. Exhale and roll down from the top of your head, moving the ball forward until your back is straight. Inhale into the stretch, then exhale to bring your pelvic floor and abs up and in. Slowly roll up to a straight spine.

Ball Push-Up

Get into plank position on the ball, with your hands shoulder-width apart. Inhale to bend your elbows and bring your torso closer to the floor. Exhale and straighten your elbows, repeating several times.

Swan Dive

Start with your hips and abs on top of the ball, facedown, with your feet hip-width apart. Place your palms on the floor in front of the ball. Inhale and lengthen your neck and torso, then exhale and squeeze your glutes, rocking your body forward. Inhale and lift your chest back up, repeating several times.

Side Bend

Start sideways on the ball, with your top leg straight and pressed into the wall. Put your hands behind your head and exhale to lengthen and “side bend” up toward the sky. Inhale to bend back down, repeating several times on each side.

Side Leg Lift

Start sideways on the ball, with your top leg straight and foot on the floor. Lift your leg higher as you move back and down, almost as if you’re drawing a small circle in the air. Switch directions after several reps.

Side Leg Circle

Start in the same position as the side leg lift. Lift your leg higher as you move back and down, drawing a small circle in the air. Switch directions after several reps.

Bent-Knee Teaser

Lie on the floor with your tailbone tucked toward the floor and feet flat on the floor. Exhale and elongate your spine, lifting your pelvic floor. Hinge your torso and lift one leg at a time, grabbing the ball with arms straight in front of your body. Place the ball between your knees and inhale, squeezing your core. Exhale and grab the ball again, repeating several times.

Remember to listen to your body and modify or come out of the pose if you experience any discomfort or pain. Happy Pilates-ing!