Scribd
Upload
451 views1 page

Pilates Ball Exercises

The document provides instructions for a series of Pilates ball exercises including breathing exercises, core exercises focusing on pelvic tilt and scapula movements, quadruped and push up variations, curl and reach exercises from a supine position, and standing wall squats. The exercises are designed to work the core muscles through controlled movements incorporating the pelvis, back, and shoulders.

Uploaded by

negmass
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
451 views1 page

Pilates Ball Exercises

The document provides instructions for a series of Pilates ball exercises including breathing exercises, core exercises focusing on pelvic tilt and scapula movements, quadruped and push up variations, curl and reach exercises from a supine position, and standing wall squats. The exercises are designed to work the core muscles through controlled movements incorporating the pelvis, back, and shoulders.

Uploaded by

negmass
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Pilates Ball Exercises

Sitting Breathing into the side and back of the ribcage Activating the co-contraction Pelvic tilt exion and extension Pelvic circles, both directions Lateral shifts Alternate leg lifts Roll down, bridge (reaching knees), roll up Scapula reaches, scapula range of motion Spinal twist Saw Spine stretch

Quadraped Hand-walk forward/ scapula stabilization Push-ups Chest oat variations Flat-back (diagonal reaching) Leg circles Rest position Supine

Curl and reach (heels on ball) Pelvic tilt (heels on ball) Articulating bridge Double leg lift Corkscrew Hip stretch I, II

Standing Wall squats parallel, wide V

You might also like