One of the gyms where I taught Pilates for many years was located in a federal courthouse and office building. Most of my students were government workers who came to my classes either on their lunch break or after work. Many had desk jobs and were often burned out or bored with their daily routine. I found that bringing out the exercise balls was a great way to liven everyone’s mood!
The stability ball has an unusual advantage of being fun as well as challenging. The playfulness the ball evokes allows you to connect with your inner child and can give you a greater sense of well-being. When I taught classes using the ball, certain exercises provoked the most amusement and laughter among my students. They tended to be the ones where there’s a momentary feeling of release or abandon, such as on a playground swing, but then requiring the muscular control to contain the movement. The following are five of the most playful exercises in my book Balance on the Ball.
Toss and Catch
Lie on your back with your legs open in the air, holding the Ball in your hands. Throw the Ball up into the air and try to catch it between your ankles. From there, let the Ball fall back into your hands as your legs open gently to the side.
Bouncing
Sit on the Ball with your feet flat on the floor, hip-width apart. Bounce up and down, keeping your spine in a neutral position and your feet on the floor the entire time. For added challenge, bounce using your feet to push off the floor, being sure to roll through your feet toe-ball-heel.
Flying
Lie with your stomach on the Ball and your legs bent. Only your feet should be touching the floor. Press off with your feet and roll forward to catch yourself with your hands. Press back with your arms to land on your feet. For added challenge, try to straighten both arms and legs in the air. There should be a moment immediately after you push off where your arms and legs are all reaching straight out in the air as if you are flying.
Diver
Lie with your pelvis on the Ball and both hands on the floor. Extend both legs behind you, keeping your body in a long, straight line. From there, bend your elbows and lift your legs as high as you can. Then straighten your arms and lower your legs back to the starting position. As your legs lift and lower, the Ball may roll back and forth slightly to give momentum.
Flip-Flop
Begin lying with your mid-back on the Ball and your arms out to the side. Reach your left leg under your right as you roll onto your stomach. From there, continue to roll in the same direction, your right leg reaching under your left, to roll onto your back. Repeat in the other direction.
If you suffer from an injury or other health condition, or have any questions regarding the suitability of stability ball training, please consult your doctor before attempting these exercises.