Master class ballates: Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates combines Pilates and stability ball exercises to create an innovative workout

American Fitness, May-June, 2002 by Elisabeth Crawford

For years, Pilates trainers have known the stability ball is an effective complement to their method of body training. Balance on the Ball. Exercises Inspired by the Teachings of Joseph Pilates, by Elisabeth Crawford, combines the principles of Pilates with core training on the stability ball. Many of the exercises are based on Pilates Mat or Reformer movements, while others are standard stability ball exercises. They are all similar in their emphasis on the six Pilates principles: breathing, concentration, centering, precision, control and movement flow/rhythm. There is a strong focus on the quality of each movement, rather than the number of repetitions or speed with which they are performed. The body moves as one integrated unit, instead of isolating separate parts. Maintaining proper alignment and form are crucial during exercise for achieving maximum benefits as well as preventing injury.

Furthermore, training on a stability ball provides numerous benefits similar to those of Pilates, such as increased muscle tone and flexibility, improved posture, coordination and a greater sense of body awareness. The most significant difference is how the ball addresses core stabilization. Exercising on an unstable surface forces automatic recruitment of the body's core muscles to hold a position of balance. Since stabilization is a reflex action rather than a conscious effort, training on the ball is often more effective than performing similar movements on the floor. For example, merely sitting on the ball activates core abdominal muscles, particularly the transversus abdominis and the internal and external obliques. If there is an imbalance, such as leaning to one side, the body will correct the imbalance by making subtle adjustments in the opposite direction. On a neuromuscular level, the brain is focused less on which specific muscles are contracting and primarily on performing the activity without falling off the ball.

The six exercises shown here provide an introduction to stability ball training. For additional instruction, Balance on the Ball demonstrates over 100 additional movements.

Shoulder Bridge

Lie on your back, bend your knees and rest your legs on top of the ball. Tuck your penis under and raise your hips toward the ceiling, rolling one vertebra at a time. Then, roll your hips back down to the floor while trying to keep the ball steady.

Suggested repetitions: Eight

Tips

* When rolling through your back, articulate each vertebra in the spinal column.

* Keep your buttocks and abdominals tight.

Variations

* To make it more difficult to balance, raise one or both of your arms toward the ceiling.

* Perform the movement with your legs straight and rest your feet on top of the ball.

* From the shoulder bridge position, lift one leg off the ball and try to hold your balance.

Major Muscle Groups

This exercise strengthens the hamstrings, gluteals back extensors and core abdominal muscles. It also stretches the hip flexors.

Quadruped

Lie with your stomach on the ball and both hands and feet on the floor. Lift your left arm and right leg off the floor and extend them in a horizontal plane. Try to hold your balance for at least five seconds. Repeat on the other side.

Suggested repetitions: Four sets

Tips

* Keep your abdominals engaged and your buttocks tight.

* Do not lock your elbows.

* Do not lift your arm and leg so high your shoulders or pelvis lose their alignment. Instead, reach out as far as possible in opposite directions, creating a sense of length throughout your body.

Major Muscle Groups

This exercise strengthens the back extensors, hamstrings, gluteals, scapular stabilizers (1) and core abdominal muscles.

Leg Lift/Twist

Sit on the ball with your feet together and your arms out to the sides. Then, lift your left leg straight forward, turn your torso to your left, return to the center and lower your leg. Repeat on the other side. Suggested repetitions: Four sets.

Tips

* Do not sink into your hips or let your pelvis tuck under. Instead, sit up as tall as possible and keep your spine in a neutral position.

* To make it more challenging, place your feet hip-width apart.

Major Muscle Groups

This exercise strengthens the hip flexors (2), back extensors, obliques and core abdominal muscles.

Flat Back

Sit on the ball with your feet flat on the floor, hip-width apart and your arms reaching forward. Walk your feet forward, while simultaneously raising your arms overhead, until only your shoulders and head are resting on the ball. Keep your hips raised toward the ceiling, so they are in line with your knees and shoulders. Then, walk your feet in, bringing your torso back to a vertical position, as you extend your arms forward.

Suggested repetitions: Five to eight

Tips

* As you walk your feet forward, roll through your spine sequentially.

* To make it more challenging, hinge from the hip joint, keeping your spine in a neutral position.

Variation

* Begin in the flat back position with your arms out to the side. Lift one leg off the floor and try to hold your balance.