If you’re looking to take your home workouts to another level, it’s hard to look past the Pilates ball. Such a simple piece of equipment can open up a whole new world of strength, stability, body awareness and flexibility.
The Pilates ball is a personal favourite of mine for many reasons, it adds depth to most exercises by either providing support to help you engage your muscles correctly, or by challenging your stability to make you work even harder. It’s also small (easy to store at home) and inexpensive (unlike many at home exercise devices).
Challenge your deep core muscles in a new way
The ball can be used as an unstable surface, to force your core muscles to engage much more strongly than usual. When used underneath your pelvis for any supine core exercises, you will feel a much deeper abdominal connection. You will also identify whether you have been compensating in any way as there is no way to cheat on the Pilates ball! Examples of these exercises are alternating toe taps, single or double leg extensions and leg lowers.
Activate your anterior oblique sling for a stable pelvis and even stronger core
Did you know that we have groups of muscles that work together to create slings across our body? Your anterior oblique sling consists of your inner thigh muscles, oblique abdominals and core. By placing the ball between your knees, this will engage the inner thigh muscles so that they can be strengthened together with your abdominals. Examples of these exercises are 4 point kneeling knee hovers, chest lift with double table top, hip twist, side planks and double leg lowers.
Challenge your balance and stability in standing
In standing, the ball can be placed under your heel to challenge your ankle stability while also making your lower body muscles work much harder than usual. You will start to feel the shakes after only a few reps, making your glutes, quads and calf muscles work to keep you upright. Try this in a squat, upright lunge or scooter position and see how many you can do.
Glide through your stretches more fluidly
The ball can allow you to flow through your stretches as it rolls along the mat. Try resting your hand on the ball and gliding through your mermaids, puppy pose, forward folds or threading the needle. This not only feels nice, it helps you to relax into the stretch to get the most out of each move.
Assist your alignment for more targeting muscle strengthening
Using the ball to provide support or improved alignment can result in more effective muscle activation and strengthening. Place the ball under your thoracic spine for your chest lift and feel your abdominals engage more strongly. Place the ball behind your lower back for your roll downs and notice the tension in your hip flexors disappears. Tuck the ball behind your knee for your donkey kick to really target your glute max.
Improve your motivation to exercise consistently
Variety is such an important factor in staying motivated and accountable, particularly when it comes to exercising from home. Anything that gets you excited to try a new workout or allows you to learn something new about your body gets a tick from me. Especially when it comes with so many benefits to your physical wellbeing and can be added so easily to your usual routine.
As a physio who has worked in Pilates for many years now, I have seen people of all ages, abilities and fitness levels use the Pilates ball to enhance their exercise routine. Regardless of your goals, you will most likely find that the Pilates ball helps you to get more out of your classes, adding some fun to your workout and strengthening muscles you didn’t even know you had!
Some of our favourite Pilates ball class are:
Lower Body and Core Pilates Ball Burner
You can purchase your Pilates ball on our website for just $20. These are a limited offer so they won’t last long!
Han x
Why You Need A Pilates Ball For Your At Home Workouts!