How Does Stability Ball Training Compare with Pilates?

Many of the exercises in Balance on the Ball have been inspired by specific mat or apparatus exercises developed by Joseph Pilates. The Ball exercises, however, are not necessarily more effective than traditional Pilates exercises. Each technique has one basic benefit that the other cannot provide. Much of the Pilates Method uses equipment with springs that provide resistance. Just as with other forms of resistance training—weights, bands and tubing—this will increase your muscle mass faster and to a greater degree than will non-resistive training, especially in the major muscles of your arms and legs. The Ball, on the other hand, provides the element of instability which increases the potential for strengthening the abdominals and other core muscles.

Despite these two significant differences, there are many similar benefits:

  1. Stretching and strengthening are often combined within the same exercise.
  2. Stabilization of the spine is important in improving posture and alignment as well as preventing injury.
  3. The body is strengthened from the inside out, working the muscles closest to the core of the body, then progressing to the larger muscle groups of the extremities.
  4. Whole body movement is used, often working in more than one range of motion at a time. This is more functional than isolating separate muscle groups.
  5. Balance is an essential concept. All major muscle groups are strengthened and stretched equally so that there is a sense of symmetry throughout the entire body.

These photos illustrate how a Pilates exercise—in this case, the Pull Up performed on the Wunda Chair—can be adapted to the Ball.

Photo (left): Krisztián Mélykúti and Zsuzsanna Bokor, Balance Pilates Studio, Budapest, Hungary

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