Sponge Ball Pilates Workout
Practice breathing
Inhale through the nose, opening up the rib cage.
Exhale out through the mouth, tightening the transverse abdominus. Think
of pulling the belly button all the way in to the spine.
Warm up
Ball between the knees and practice breathing.
Relax the shoulders and neck.
Focus on the abdominal wall.
Inhale as you bring your arms back over your head.
Exhale as arms come back up.
Squeeze your knees together, into the ball, on the exhale.
Partial roll up
Knees bent, feet on the floor, ball between the knees
Inhale with arms going back over the head.
Exhale, peeling shoulders up off the floor.
Option: with knees bent to 90 degrees.
Crunch
Support the neck with the palms, knees bent to 90 and crunch.
Option: legs in/out
Full roll up
Legs straight out in front, feet flexed, ball near pelvis.
Inhale and arms go back.
Exhale and roll all the way up, arms extending up and forward.
Keep legs pressed down.
Roll up and down one vertebra at a time.
Half roll down
Sit, feet apart, legs extended.
Start with arms up and exhale back.
Squeeze ball with palms.
Then, obliques, side to side, arms up and exhale down side to side.
Cork screw
Legs straight up, ball between ankles.
Circle one way 10, other way 10.
♥♥♥♥Dead bug (Single leg kick)
Tap ball to right shin with left leg extended out in front. Head is on the
floor.
(Scissor legs while arms come back.)
Option: Keep shoulders off the floor.
Leg circle series
Ball under tailbone. Legs up. Externally rotate feet, lead with
adductors.
Make small circles each way.
Then, make larger circles each way.
Bicycles
Ball under tailbone. Left knee in to chest, right leg extended long.
Bicycle and exhale when right leg extends.
Then, repeat for the other side.
Back extension
Lay on your stomach and hold ball behind the back.
Lift chest and look forward. Pull shoulder blades back.
Back extensions without a ball
Bend arms and bring off the floor.
Squeeze shoulder blades back.
Option: Extend arms and pull back
NOTE: Do a Child's Pose stretch here (after back
extensions).
Bridge
Ball between knees.
Come up slowly, back down.
Hold for pelvic tilts.
One legged bridge with no ball
Bridge position. Knees even.
Straight line from shoulders, hips and knees.
Leg comes up flexed, down with toe pointed.
Hold the bridge position and switch legs.
Abductor
Ball under ankle, stack legs, maintain straight line with body.
Lift leg with toe pointed, lift with foot flexed, (try alternating), do circles.
Abductor/Adductor
Ball between calves, concentrate on lifting lower leg with upper leg resting on
top.
Rolling with the ball
Ball between knees, grab shins, chin down, back is in a "C" shape.
Roll back and up.
Spine stretch with the ball
Sit tall, ball between legs and roll out far and then roll back in.
Single leg lifts
On stomach, head down, lift one leg for several reps.
Other leg.
Double leg lift
Above position, rotate legs out.
Lift both legs.
Inner thigh squeeze
Above position, rotate legs out.
Squeeze inner thighs together, pulses.
Modified swan
Lift arms and legs at the same time.
Child's Pose stretch here.
The saw (spinal flexion)
Sit (try sitting on edge of step).
Legs wide, opposite palm to little toe (saw off the little toe).
♥♥♥♥Crunch position
Ball between feet, off the floor.
Knees in out, knees in and legs up.
Crunch and knees in, extend legs forward, knees in and legs up.
Tail wag
All 4's. Lift one foot.
Look back at the foot, alternating sides.
All 4's
Ball behind knee, lift toe toward ceiling/flex and lift.
Practice doing a small pelvic tilt; then, larger hip raise.
Feel the difference.
Hip raise
Supine. Knees bent, ball between knees.
Lift/lower hips up, hold and extend one leg.