First off, I think it is always wise to understand a few things prior to choosing an exercise intervention.

What is a Pilates Ball?

Simply put, It is essentially the same as a “Yoga Ball” or “Swiss Ball”. They are large inflated rubber balls that are used for a variety of different exercises as a way to make them slightly more challenging in regards to stability and are also used as a fun way to change up your everyday exercise routine.

It should be noted that you don’t have to “do pilates” to be able to utilize a ball like this! They have so much versatility.

What size Pilates Ball should I Get?

For the purposes of storage and utility, I think it is best to go with a 45 cm or 55 cm ball (taller individuals may benefit from the larger of the two).

Where do you buy Pilates Balls?

The easiest place to find them is here on Amazon!

I have also seen them at local and below stores for only $5! Click here to view now!

I’m sure your local sporting goods store would have them as well.

Now let’s get into the fun stuff. Here are my TOP 5 core exercises that utilize a Pilates exercise ball:

Bridge

Begin lying on your back with your feet on the ball. Tighten your glutes, flatten your back to the floor and then try to lift your butt off the ground.

Repeat for 3-4 sets of 10-15 reps.

Plank

This Can be done with your arms extended or on your elbows.

Try and maintain a neutral spine and hold for as long as possible.

hamstring curl

Similar to the bridge above.

Once you complete the bridge bring your feet towards your butt while keeping your butt elevated off the ground.

Repeat for 3-4 sets of 10-15 reps.

seated marching

Start sitting on Pilates Ball. Tilt your pelvis back (think of flattening your low back like in the bridge).

Raise one leg off the floor while also raising the opposite arm. Try and maintain a neutral pelvis throughout this!

Repeat for 3-4 sets of 10-15 reps.

pike

This is an advanced core exercise. Begin in a full plank position with feet on the ball.

Tighten your stomach and bring your feet towards your head. Pause. Then return to starting position.

Repeat for 3-4 sets of 10-15 reps.

These are all great options for improving core strength while utilizing a pilates ball, in particular, these would be beneficial exercises for the hypermobile athlete. You can see my previous post on other tips for training the hypermobile athlete here!

If you’re unsure about how to complete these exercises you should always search out expert advice prior to beginning as some of these are advanced exercises and do have to potential for injury. If you’re an athlete that is interested in upping your core exercise game then hit the button below to contact us today so that we can get started on crushing your health and wellness goals as soon as possible!