Your Essential Pilates Equipment: The Pilates Ball
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Recorded: 15 May 2023
Therapist: Maretha Heyns
Equipment: 25cm Pilates ball
Class Description: To get us started, let's briefly discuss how using a small, slightly deflated ball as a prop can significantly enhance our Pilates practice by adding instability and increasing core engagement. Join me as we explore various exercises utilizing a small ball (purple, blue, black, or even a sturdy scatter cushion). This session focuses on full-body mobilization, core strengthening, and improved balance through roll-downs, hip work, chest lifts, and more, all with the assistance of our ball. You'll need a small, slightly deflated ball (or a sturdy scatter cushion) for this class. Get ready for a dynamic and engaging workout that will leave you feeling more connected and energized!
CHAPTERS
00:00 Welcome and Introduction
01:27 Roll Down
05:02 Sit on Ball with Crossed Legs and Roll Hips in Circular Movement
10:38 Lie on Side Squeeze Ball Between Knees and Arm Rotation
14:08 Lie on Side Squeeze Ball Between Knees and Arm Rotation
16:54 Place Ball Under Mid-Back and Roll Back and Up
19:22 Take Ball Out and Open Legs Wide Reach Forward with Ball
22:55 Extend Arms Upward and Roll Ball Down Toward Ankles
28:50 Four Point Kneeling with One Hand on Ball and Leg Lifts
32:48 Shell Stretch with Ball in Front
34:03 Ball Under Lower Back
Core Concepts Pilates and Rehabilitation Inc.
Tel: (021) 975 2318 / Email: [email protected] / www.coreconceptspilates.co.za