Pilates Exercises with Equipment
Bridge on the Ball
1. Begin lying on the mat as usual, arms at your sides.
2. Put your feet flat on the exercise ball, near the top
4. Exhale: Pull in your abdominal muscles in and feel your back lengthen along the floor. Continue that action, press with your feet and go into a tilt of the pelvis Press up just as far as the shoulders, not onto your neck. Don’t let the exercise ball move! Your body will be in a long line from your knees to your ears. Use the back of your arms to help you.
5. Hold 3 or 4 breaths.
6. Roll down. Placing each vertebrae on the mat one by one using abdominal control.
7. Repeat this 3 times.
Arms Over with Pilates Ring
1. Lie on your back on your Pilates mat with your knees bent and feet flat on the floor. Your legs and feet are parallel as normal
2. Hold your Pilates ring upright between your hands, your arms should be straight and down as far as the ring will allow.
4. Bring your arms overhead and feel your shoulders sink into the mat as you go.
5. Use your abdominal muscles to keep your ribs down as you go.
6. Exhale and bring your arms down to the start position.
7. Repeat 3 -5 times
Plank on the Exercise Ball
1. With the ball in front of you, put your tummy on the ball and walk your hands out so that your body rolls along the top of the ball.
2. As you ‘walk’ more weight is transferred to you from the ball, so if this is difficult don’t go too far. If you can, center the ball under the middle of your thighs, or if you are quite advanced, under your shins.
3. Roll your shoulders back and down away from your ears as you center your hands under your shoulders. Fingertips point forward, Your weight should be on your hands, not on your shoulders.
4. As an alternative you can put your forearms on the mat, elbows below the shoulders.
5. Send your tail bone down toward the ball, and pull your abdominal muscles in and up.
6. With your belly lifted, make your spine as long as you can. Your legs are together and reaching behind you.
7. Take a few deep breaths, extending the line of your body as you do.
8. Release and repeat 3 times.