Pilates on The Ball

Hi once again from down under! Pilates on the stability ball is just great! For a real butt burner, try these exercises on the ball:

• Take a right side on position to the ball on one knee, left leg extended from the hip to stabilise. (let's work the left side first)
• Position right hip into the ball, support head with right hand and left hand just rests lightly on ball in front of the body.
• Activate TVA, multifidus, pelvic floor and all the Pilates powerhouse muscles!
• Slowly abduct left leg to hip level, long leg, softly pointed toe, and slowly lower.
• Repeat 6 times, then progress to small circular movements 6 forward & back & then reverse.
• Progess to slow controlled forward kicking, flexed heel, 6 times
• Finish with hip abduction, raise left arm to the ceiling, lift right hip off ball, roll ball off to the right with right hand & hold the balance position for 30 seconds.
• Repeat on other side.

This is an execellent stabilty exercise and really gets into all the Pilates powerhouse muscles, especially the butt.

Enjoy! and feel free to email any questions or suggestions.
Merry Xmas from the dry land
Sherrie

Always ensure safety for your participants. Pelvis must be in balance and focus on keeping all movements very contolled and steady.

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