Fun Pilates Exercises on the Ball

Pilates exercises can be effective on a machine, with resistance bands or just on a mat. But if you are looking to challenge yourself a bit more, try a stability ball. They are great for isolating certain areas and because they require extra balance, they will force you to use your core muscles at all times. Here are a few fun Pilates exercises you can try to shake up your usual routine. 

Pelvic Bridge

This is a great exercise for your glutes, hamstrings and abs. Start lying on your back with your legs at a 45 degree angle and your calves resting on the ball. Then slowly peel your glutes and middle off the floor until the only things touching the floor are your head and shoulders. Your legs should be straight at a 45 degree angle with your calves/ankles in contact with the resistance ball. Stay here for one exhale and one inhale and then slowly lower back down. This is one of the Pilates exercises you can start with as a warm up. 

Side Twist

Try this as another warm up when doing Pilates exercises. Start on your back with your legs bent over the exercise ball. Your legs should be at a 90 degree angle and the ball should be touching your calves and hamstrings. Put your arms out to the sides for stability and keep your arms, shoulders and back on the floor at all times.

Keep your legs and feet together and when you exhale, begin to move your legs to one side, keeping the ball underneath your knees so that the ball rolls slightly to the side and your knees are now pointing towards the wall. You do not have to bring your legs down to the floor, just a few inches to the side is sufficient. On the inhale, bring your legs back to the starting position then repeat on the other side. Repeat 10 times. 

Lower Ab Leg Lift

This is one of those Pilates exercises that is harder than it looks! Start on your back with a foot on either side of the exercise ball. Slowly squeeze your feet in towards the ball so that it won't slip and then raise your legs up so that your feet and the ball are pointing towards the ceiling. Then slowly lower your legs to the starting position. Go slowly so that you really work your abs and so that the ball stays in place. Repeat 10 times. 

Arm Circles

Start by sitting on the exercise ball. Slowly walk your feet forward so that only your shoulders and head are resting on the ball and your mid-section and legs make a 90 degree angle. Throughout the exercise keep your abs tight and do not let your bottom sag. Start by bringing your arms from your sides and pointing them to the ceiling while inhaling. Then exhale and circle your arms over your head and back to beside your hips. Repeat this three times and then reverse the direction of your arms and repeat another three times.