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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #25, 2008 —
Pilates on the Ball
(Please click here to view the video that accompanies this fit tip!)
Bathing suit season is HERE! Can you believe it? It's time to either bare your belly or "suck it in" under your tankini. One of the best ways to tone, tighten and firm your core is with Pilates method of training. Personally, I love to do Pilates on the Ball.
Here's a quick Pilates refresher course: Pilates training is core stability with external mobility. In other words, the focus is to stabilize, lengthen and strengthen your core while you are moving your arms, legs and spine, just as you do when you naturally move through your activities of daily living.
Here are a few Pilates exercises you can do with a stability ball. I recommend a 55 cm or 65 cm ball, depending on your height. (BTW, they are a great tool for you to use at home as well. Sit on a stability ball instead of your computer chair!)
Plank on the Ball. Place your belly on the ball. Squeeze your legs and heels together and aligned in a straight line with your spine. Suck your belly button in toward your spine. Place your hands on the floor directly under your shoulders. Engage your shoulder blades by drawing them back and down as if you are placing them in your back hip pocket. Keep your body stiff like a plank as you balance yourself on top of the ball.
Pilates Push-Up. Maintain your plank position. Bend your elbows and push yourself back to your plank position. You can increase the intensity by walking your hands forward so that the ball is under your knees, under your shins or under your feet. Try to do 10-20 push-ups.
Pilates Pike. Place the ball under your feet. Keep your hands on the floor directly under your shoulders or slightly wider than your shoulders. Keep your legs straight and inhale. Exhale as you lift your pelvis as high as possible keeping your spine straight without allowing your legs to bend. Inhale as you lower back to plank position. Repeat 3-5 times.
The Hundred. Place the ball between your legs and do the "hundred." Lie on your back and set up traditional Pilates hundred position. Scoop out your belly as you maintain a neutral spine. Keep your body straight, centered and focused. Raise your shoulder blades off the floor, tucking your chin toward your chest as you continue to press your belly button in toward your spine. Place your straight arms forward, parallel to the floor. Slightly raise and lower your arms as if you are gently tapping the top of a pool of water. Option 1: Knees bent. Option 2: Legs long in Pilates "V"= heels together legs straight and turned out from the hip. Option 3: Place the ball between your ankles. The exercise is called the hundred for a reason! You inhale for 5 counts and exhale for 5 counts, performing each breathing set 10 times… all whilst you keep your shoulders off the floor and relaxed as your core muscles remain contracted.
Bonus: You can take your stability ball to the beach so you can play with your "beach ball"! Enjoy… See you and your new body at the beach!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
Craig, Colleen. Pilates on the Ball. Healing Arts Press. Rochester, VT. 2001
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