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Pilates Ball

Scissors Kick

Scissors Kick

A.

Lie faceup on floor with legs extended over hips and arms by sides with palms down. Turn legs in and cross right leg over left to start. Then switch legs. Slowly lower legs to 45 degrees, continuing to scissor them. Scissor legs back to start position.

Slow Punches

Slow Punches

A.

Sit on floor with knees bent and ball pressed between thighs, holding backs of thighs with elbows bent out to sides. Round lower back, tuck pelvis, and squeeze glutes and inner thighs to start. Slowly extend left arm forward, rotating fist palm down at eye level. Switch sides; repeat.

Plank Diagonal

Plank Diagonal

A.

Start on floor in plank on palms with feet together. Draw right knee toward chest.

B.

Then extend leg back and out 45 degrees. Switch sides; repeat.

Oblique Tilt

Oblique Tilt

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Bend right knee, drawing foot toward butt, and place ball behind right knee (squeeze ball tightly); point toes, and bring fingertips behind head with elbows bent out to side to start. Rotate torso toward right as you raise right knee out to side, drawing elbow toward knee. Slowly pulse knee up 2 inches and down 2 inches. Switch sides; repeat.

Extended Lift

Extended Lift

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Extend arms forward at chest height, and raise left leg to hip height. Bend knee slightly, point toes, and rotate leg inward to start.

B.

Straighten left leg, then pulse leg up to touch ball and lower to start position. Switch sides; repeat.

Plié Bend

Plié Bend

A.

Hold ball and stand with feet wide and toes turned out 45 degrees. Raise ball overhead, squat, and lift left heel to start.

B.

Keep arms straight and bend torso toward left, reaching ball over knee. Slowly pulse ball up 2 inches and down 2 inches. Switch sides; repeat.

Wall Squat Rolls

Wall Squat Rolls

A.

Start standing up against a wall with a Pilates ball in the center of your back. Feet should be about a foot away from the wall.

B.

Slowly roll down on the ball to come into a squat position, making sure that knees do not go past ankles. Slowly roll back up. That's one rep.

Criss Cross with Ball

Criss Cross with Ball

A.

Sit with your knees bent and feet flat.

B.

Place a medium-size Pilates ball under your ribcage and curl over it until your head is on the floor. Lace your fingers behind your head and straighten your legs at hip width.

C.

Curl your head and shoulders off the mat.

D.

Cross your right elbow to your left hip.

E.

Inhale to center.

F.

Cross your left elbow to your right hip. Alternate 10 times.

G.

Bend your knees and curl all the way up to sitting.

Mistakes and Tips:

To modify, make the crunches smaller or bend your knees and keep your feet flat.

Pelvis stability with spinal flexion.

Connect your exhale with the scoop of your abs.

Straight-leg Crunch with Ball

Straight-leg Crunch with Ball

A.

Sit with your knees bent and feet flat.

B.

Place a medium-size Pilates ball under your ribcage and curl over it until your head is on the floor. Lace your fingers behind your head and straighten your legs at hip width.

C.

Exhale, curl your head and shoulders off of the mat.

D.

Inhale, lower back over the ball halfway.

E.

Exhale, curl forward. Repeat 10 times

F.

Bend your knees and curl all the way up to sitting.

Mistakes and Tips:

Modify by bringing your hands under your pelvis and lowering the legs only as far as you can stay stable.

Challenging the stability of an imprinted pelvis.

Practice deepening the abdominals on the exhale with a small movement of the legs. Do not make it a big movement.

Pilates Roll-up with Ball

Pilates Roll-up with Ball

A.

Lie on the floor with a Pilates ball placed underneath your heels. Extend both arms overhead with your palms facing each other.

B.

Keeping your legs straight and feet pressed into the ball, slowly roll your arms forward and lift your shoulders up off the ground before lowering to the starting position.

Mistakes and Tips:

Avoid hyperextending your neck. Keep a natural head and neck position.

Don't forget to apply pressure with the heels. Maintain contact with the ball.

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