Heather Morton's Fitness Corner

October 13, 2009 04:47 pm

— Heather is a Registered Nurse, Certified Group Exercise Instructor, and Mother of Three
If you are striving to achieve a strong mid-section, look no farther than Pilates on the ball. Adding the stability ball to traditional Pilates movements offers an exceptional challenge for your core, especially the transverse abdominis, the deep abdominal muscle that acts as a corset. Try these exercises 3 to 5 times a week for maximum results. Look for more Pilates on the ball in next month’s Fitness Corner.
1. The Hundred
a. Lying on your back, bring your legs up and place the ball between your ankles. Raise your shoulders off the floor with arms up along side your hips.
b. Lower your legs toward the floor, being careful that your back doesn’t arch up off the mat. Pull your navel in and begin to pump the arms briskly, keeping your wrists straight and shoulders away from your ears. Inhale for 5 arm pumps and exhale for 5 arm pumps (that is one repitition). Do 10 repetitions and you’ll have pumped your arms 100 times, that is why it is called “The Hundred”.
2. The Roll Up
a. Lie on your back with your legs extended on the floor. Holding the ball in your hands, bring your arms overhead.
b. Inhale and raise the ball toward the ceiling while pulling the navel in and slowly rolling up into a sitting position.
c. Exhale as you stretch forward, bringing the ball over your legs, then slowly roll back down. Continue 3 to 5 times.

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