On-the-road: Smooth it out with the bumpy ball!

road IIIOn the road? We’ll come with! Check out these simple Pilates exercises (to go!) so you can keep up your routine, no matter where your summer takes you. For this round, we’re highlighting a favorite prop: the bumpy ball! After all, life can be a lot smoother if you stabilize with the bumpy ball.

bumpy balls mat room

 

Exercise #1: Eccentric flexion

Set up:

  • Supine / bumpy ball supporting mid back (thoracic)
  • Feet flat hip distance apart (abducted)
  • Hands supporting head
  • Neutral spine
Move:
  • Inhale: extend spine over ball
  • Exhale: flex spine and return to neutral
  • Inhale: return to starting position
Emphasis:
  • abdominals
  • back extensors

Exercise #2: Eccentric flexion (modification #1)

Set up:

  • Supine / bumpy ball supporting mid back (thoracic)
  • One foot in table top, other foot on the ground
  • Hands supporting head
  • Neutral spine
Move:
  • Inhale: extend spine over ball
  • Exhale: flex spine and return to neutral
  • Inhale: return to starting position
Emphasis:
  • abdominals
  • back extensors
  • psoas

Exercise #3: Eccentric flexion (modification #2) Advanced

Set up:

  • Supine / bumpy ball supporting mid back (thoracic)
  • Both feet off the ground in tabletop
  • Hands supporting head
  • Neutral spine
Move:
  • Inhale: extend spine over ball
  • Exhale: flex spine and return to neutral
  • Inhale: return to starting position
Emphasis:
  • abdominals
  • back extensors
  • psoas

Exercise #4: Prone extension

Set up:

  • Prone flexed / bumpy ball underneath sternum (or where comfortable)
  • Legs hip distance apart (abducted)
  • Hands on floor
  • Neutral spine
Move:
  • Inhale: contract abdominals
  • Exhale: articulate spine to neutral
  • Inhale: extend spine using hands
  • Exhale: articulate spine down towards mat and return to starting position
Modify:
  • Extend arms out to the side in a T shape to challenge the back extensors
Emphasis:
  • abdominals
  • back extensors

Exercise #5: Bridging

Set up:

  • Supine / bumpy ball in between legs at knee level
  • Feet flat hip distance apart (abducted)
  • Neutral spine
Move:
  • Inhale: bridge neutral spine off of the mat
  • Exhale: extend one knee and straighten one leg (avoid rotating the pelvis)
  • Inhale: return to starting position
  • Exhale: extend one other knee and straighten one leg (avoid rotating the pelvis and dropping bumpy ball)
Emphasis:
  • abdominals
  • hip extensors
  • adductors

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