Pilates Fitness and the Exercise Ball

Exercise balls, also known as fitness balls and Swiss balls, are big balls, 55cm - 75cm, that are used in all kinds of fitness scenarios from physical therapy to yoga, Pilates, and general exercise.

Exercise balls were certainly not invented by Joseph Pilates and they are not considered traditional Pilates equipment in the way that magic circles or reformers are. Nevertheless, the fitness ball has been heartily embraced by much of the Pilates community.

Actually, Instability Ball, Off-Balance Ball, or Engage All Your Core Muscles Ball would be more appropriate, and give a big hint as to why fitness balls are so popular in Pilates. The tippy nature of a ball makes it quite a balance challenge when one it trying to sit or lay on one while exercising. Whenever you challenge balance you have a great opportunity to test core strength using the powerhouse and stabilizer muscles. You will find that even having just the hips or legs on the ball, while the rest of the body is stable on the mat, is an increase in difficulty.

• Increase the difficulty of an exercise by adding balance and/or leverage challenges.
• Engage the subtle muscles of the core to keep balance.
• Instructors use exercise balls to provide neuromuscular feedback to their students.
• Exercise balls are found in many therapeutic settings where they provide support, and some movement, for the client.
• Many people sit on exercise balls at their desk to keep the abdominal muscles and spine active.
• Squeeze it for light resistance exercise.
• Stretch: balls are great to drape yourself over - front or back.
• Play!

The ways to incorporate fitness balls into a Pilates based workout are really innumerable. The important thing is to stay true to the intent of an exercise.

Add challenge and variety to Pilates mat exercises by experimenting with the inherent instability of the ball, or using the shape and weight of the ball as a leverage challenge. For example, one could do The Hundred with the legs propped up on the ball(balance), or one could try doing The Hundred holding the ball between the ankles(leverage).

• Do Pelvic Curl with your legs in table top propped on the ball.
• Do Spine Stretch with your hands on the ball, allowing it to roll out with the exercise.

• Do Plank with the hips balanced on the ball.
• Do The Hundred with legs propped on the ball.

• Do Roll Up holding the fitness ball in your hands.
• Do Open Leg Rocker with the ball between your ankles.

Pilates exercise balls are inexpensive, very useful, and so much fun it is really worth getting one. It is important to get a ball that is right for your size. Here is a basic guide: you will want to get a ball 55 cm for someone 4'11" to 5'4", 65 cm for 5'5" to 5'11", and 75 cm for people 6' to 6'7".

Fitness balls are available anywhere exercise equipment is sold, from all the big discount stores, to fitness stores, gyms and studios, and of course, online.

• Get a ball with a pump.
• Be aware that the balls may need to air out for a few days.
• Shop for a ball that comes with a Pilates workout video.