How To Use A Pilates Ball

It’s been lingering in the corner of your living room for well over a year. Occasionally it rolls around a bit, gets in the way of the vacuum cleaner, or provides a seat for someone when the couch gets overcrowded. It’s even been used as a foot rest at times. Who knew there were so many uses for a Pilates ball? Of course, its main function is a workout tool, as it helps to provide an unstable surface for a number of exercises. It’s this instability that demands more muscle engagement, particularly in the core and glutes, as you have to work to keep your balance, therefore increasing the trainer Stephanie Whitehead shares her top Pilates ball moves for toning up.

How To Use A Pilates Ball Photo Gallery



KNEE TUCKS WITH PIKE

GREAT FOR: CORE

Chest, return to the start position, and then lift your bum high with your legs straight and head down before again returning to the start position. Aim for 6 reps.

LUNGE ON BALL GREAT FOR: GLUTES, QUADS, HAMSTRINGS AND IMPROVING BALANCE

Standing on one leg, put your back foot on the ball. Lunge down ball back with your leg. Press down on the ball when pulling the ball in to engage hamstrings. Repeat 8-12 times on each leg.

PRESSUPS WITH ROLLOUT GREAT FOR: CHEST, TRICEPS AND CORE

Perform a press-up with your feet on the ball making sure that you maintain a good neutral plank position throughout. Once you have completed your press-up, push your body back while keeping your core engaged and return to start position. Aim to perform between 5-8 reps.

SINGLE LEG WITH OBLIQUE CRUNCH GREAT FOR: OBLIQUES AND ABS

The ball), take one leg off the ball and bring your knee towards your elbow. Place foot back on the ball and repeat on the other side. Aim for 8 reps on each side.

HAND TO FEET BALL PASSES GREAT FOR: UPPER AND LOWER ABS, LOWER BACK AND INNER THIGHS

Health. Squeeze the ball as hard as you can to engage inner thighs and raise ball to your midriff while reaching up with your upper body to take the ball in your hands. Lower legs as upper body goes back down.

HAMSTRING CURL GREAT FOR: HAMSTRINGS AND GLUTES

Start from a glute bridge position – feet on your hips as high as you can with your bum squeezed tight. Pull ball towards your bum with your feet and then return to glute bridge position on the ball. Repeat 8-10 times.

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