A home gym necessity, The Bala Pilates Ball is designed to help improve core strength, balance and aid rehabilitation. Over-inflate for more support or half fill to activate muscles you never knew you even had. Please note that the Bala Pilates Ball is not a weighted product.
Begin by getting on your knees and position your hips back closer to your heels, almost as if you’re getting into a child’s pose. Clasp your hands and place the Ball under your wrists in front of you, this will be your starting position. Slowly roll forward on the Ball keeping your forearms parallel with the ground and roll until the Ball almost reaches your elbows. Contract your abs and roll the Ball back in to your starting positon. This is how we roll.
Lay on your back, holding the ball between your hands and knees. Keep the ball from touching your chest, forearms, or thighs. Press your lower back into the floor and lengthen your left arm and right leg down to the floor. Hold the ball in place. Press up and in with your left knee and then down and out with your right hand. Hold this pose for a few seconds before returning to the starting position. Repeat on the other side. Fire up your whole core!
Lay on the ground with the back of your head glued to the floor. With flexed feet, contract your lower abs and pull your left leg to the sky while keeping your right leg hovering a few inches off the ground. Take the Ball in your right hand and pass it through the 90 degree angle your legs have created to your left hand. Once it’s there, switch your legs so the left leg hovers and the right leg goes to the sky and pass the Ball in the 90 degree angle from left hand to right. Repeat the motion fast to build heat or slow it down to reach your deep abs. Slice those legs through the air.
Start by laying down with feet on the ground and heels hip width distance. Place the Ball under one of your feet. Hike your hips up so you’re in a standard glute bridge, with your glutes and hips tucked in and core engaged. Slowly and with control roll whichever foot is under the ball in front of you so the ball will almost hit the arc where the back of your ankle meets your foot. Keep those hips up and as still as possible! Contract by rolling the Ball from the arc of your ankle to your toe where you’ll return to your starting position and repeat as many times you like. Don’t forget about that other side now.
Start in a pushup position with your shins on the ball with your body forming a straight line from head to heels. Keeping your back flat, contract your abs and pull the ball toward you by bending your knees toward your chest. Pause, then return to start and repeat as needed. Shred it.
This can be done either on your toes or you can modify this to be a kneeling push up- whichever option is best for your body! Start in a plank position with hips tucked under, wrists stacked under shoulders. Grab your Ball and place it under one of your hands. Lower yourself down with control until your elbows reach 90 degrees and try to get your chest to the ground as much as you can. Push yourself back up using control, not momentum, and repeat as many times as you’d like. Drop and give us 10, maybe.
This one is great if you’re looking to work the quads a little more. Begin in a standing narrow stance with the ball behind you. Tip toe your heels onto the Ball so they are close but not touching. Hands can be either in front of you, clasped or on your hips. Like in a standard squat, lower your body down like you’re sitting in a chair until your thighs are parallel with the floor. Engage your core, push through the heels and use that contraction to drive yourself back up to your narrow stance with heels on the Ball and repeat. One little tweak can be a huge game changer.