That’s How We Roll
The joy of the small Pilates ball in movement
Welcome to our guest blog by Gillian Booth from acorepilates - here she explores using a ball to aid practice during Pilates:
When I first started teaching Pilates I used to offer a lot of classes with the small Pilates ball. I received a mixture of emotions at first when I would present the joyful little green thing - some faces of smiles but a lot of uncertainty and maybe a little trepidation mixed in.
I always reassured people that this small piece of equipment was really their friend and help them develop their practice in so many ways.
The use of a small Pilates ball can add variety, challenge, and fun to your Pilates workout as well as helping improve balance, posture,core strength and range of movement. It is also wonderful for aiding getting into deep stretches, for example opening the little muscles in between the ribs (internal and external intercostal muscles) pectoral muscles across the chest when placing the ball below the shoulder blades and allowing the back to melt into the ball.
Here are some benefits of using a Pilates ball:
Adds challenge: The ball adds an extra element of challenge to your everyday movements.
Improves balance and posture: Using the ball can help improve your balance and posture.
Increases core strength: The ball can help you engage your core muscles more effectively.
Keeps you focused: Exercising with the ball forces you to pay extra attention to your form and stay steady and
Provides more resistance and range of motion: An example can be where you place the ball underneath your pelvis, between your knees or under your feet to create pressure and intensity to the movement and work the muscles more effectively.
Mindful breathing: The simple act of holding the ball between your hands and squeezing it on an inhale and releasing the press on an exhale can help master lateral breathing.
Here are some Pilates exercises that you can do with a small Pilates ball:
Glute bridges: Place the ball between your thighs and squeeze it as you lift your hips off the ground.
Donkey kicks: Place the ball behind one knee and squeeze it as you lift your leg behind you.
Abdominal Curls:Place the ball under your mid-back and lift your shoulders off the ground as your squeeze the ball behind you.
If you would like to try these exercises as part of a Pilates class please join me on Friday 10th November 10am at The Place to Pause and Breathe for a free class, funded by Falkirk Communities Mental Health and Wellbeing Fund. Click here for the details.
Meet your facilitator:
Gillian Booth from acorepilates in Glasgow qualified as a mat Pilates with the Pilates Foundation 6 years ago and is passionate about all things in movement, health and well-being. Having practiced in Pilates over the last 16 years she knows the benefits it can bring to our busy and stressful lives. Through practicing the 6 principles established by Joseph Pilates in 1945 of Breath, Concentration, Centring, Control, Precision and Flow she offers classes that are both energising and restorative to the body. Stretching exercises are always incorporated into her classes to promote longer term flexibility and range of motion, preparing the body for relaxation and reducing stress levels.