Resources, Pilates
Pilates Ball and Circle
Pilates Abdominal Supine Series
Perform your specific Pilates exercisers given to you. The more you do the better you will become. Aim for 10-20 repetition daily You should not feel any pain with these exercisers. If pain persists consult your physiotherapist. Great work! You are now on your way to recovery. Please answer the questions on the sheet given by your physiotherapist and bring that to your next treatment session.
1. Lift foot
Works: Basic pelvic stability, Tzone, obliques and iliacus Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, Tzone on, spine imprinted Exhale: Lift one foot just off the ball, keeping pelvis and spine still Inhale: Lower the foot back to the ball Then repeat on the other side
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2. Leg slides (Level 1)
Works: Tzone and obliques to stabilise the pelvis and spine Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, Tzone on, spine imprinted. Lift one foot off ball into table top position Exhale: Slowly roll the ball away from you Inhale: Draw the ball back to start position Then repeat on the other side
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3. Leg slides (Level 2)
Works: Tzone and obliques to stabilise the pelvis and spine Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, Tzone on, spine imprinted Exhale: Slowly roll the ball away from you with both feet Inhale: Draw the ball back to start position
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4. Pendulum
Works: Strengthens the abdominals, particularly the obliques Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, arms out to the side palms facing up. Tzone on, spine imprinted Inhale: Slowly lower the legs over to one side rotating the spine Exhale: Return the legs back to the center using the abdominals Then repeat on the other side
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5. Abdominal Curls
Works: Strengthens entire abdominals Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, Tzone on, spine imprinted Exhale: Slide the ribs to the hips, curling up the head and shoulders one vertebrae up at a time off the ground Inhale: Slowly return back down
6. Oblique Curls
Works: Strengthens all abdominals particularly the obliques Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, Tzone on, spine imprinted Exhale: Curling up the head and shoulders one vertebrae up at a time, and rotate the body to one side, drawing one side of the rib towards the opposite hip Inhale: Slowly return back down Then repeat on the other side
7. Oblique Curls/Criss-cross (Level 3)
Works: Strengthens all abdominals particularly the obliques to stabilise pelvis and spine Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, Tzone on, spine imprinted Exhale: Curling up the head and shoulders one vertebrae up at a time, and rotate the body to one side, drawing one side of the rib towards the opposite hip.And extend the opposite leg, while you keep the other bent knee still Inhale: Slowly return back down Then repeat on the other side
8. Hundreds
Works: On abdominal strength and endurance Prepare: Feet on top of ball hip distance apart, knees bent to 90 degrees, Tzone on, spine imprinted Exhale: Curling up the head and shoulders one vertebrae up at a time, sweep the hands down by the hips and pulse the arms up and down, inhale for 5 pulses and exhale for 5 pulses until you do 100 pulses/10 breaths
9. Plank (Level 1)
Works: Abdominal muscles, spinal stability, shoulder strength and stability Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the thigh. Keep hands directly under the shoulders. Tzone on, Neutral spine. Breathing: Hold this plank position for as long as can, maintaining neutral spine, breathing in and out in your own time.
10. Plank (Level 2)
Works: Abdominal muscles, spinal stability, shoulder strength and stability Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the shins. Keep hands directly under the shoulders. Tzone on, Neutral spine. Breathing: Hold this plank position for as long as can, maintaining neutral spine, breathing in and out in your own time.
11. Plank (Level 3)
Works: Abdominal muscles, spinal stability, shoulder strength and stability Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the feet. Keep hands directly under the shoulders. Tzone on, Neutral spine. Breathing: Hold this plank position for as long as can, maintaining neutral spine, breathing in and out in your own time.
12. Plank push ups (Level 1)
Works: Abdominal muscles, spinal stability, shoulders, arms and chest Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the thighs. Keep hands directly under the shoulders. Tzone on, Neutral spine. Inhale: Bend the elbows, chest to the ground and maintain neutral spine Exhale: Press back up
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13. Plank push ups (Level 2)
Works: Abdominal muscles, spinal stability, shoulders, arms and chest Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the feet. Keep hands directly under the shoulders. Tzone on, Neutral spine. Inhale: Bend the elbows, chest to the ground and maintain neutral spine Exhale: Press back up
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14. Tucks
Works: Abdominal muscles, spinal stability, shoulders, arms and chest Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the feet. Keep hands directly under the shoulders. Tzone on, Neutral spine. Exhale: Round the back and bend the knees, drawing the knees and ball towards the chest Inhale: Return back to plank position
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15. Pikes
Works: Abdominal muscles, spinal stability, shoulders, arms and chest Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the feet. Keep hands directly under the shoulders. Tzone on, Neutral spine. Exhale: Keeping the knees straight, bend from the hips to pike the bottom up towards the ceiling, drawing the ball towards the hands. Inhale: Return back to plank position
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16. Controls Front
Works: Abdominal, buttock and shoulder strength. Scapular stability Prepare: Kneel with the ball on the chest. Lean forwards over the ball and start to walk the hands out along the floor until the ball is under the feet. Keep hands directly under the shoulders. Tzone on, Neutral spine. Exhale: Lift one leg and pause Inhale: Lower the leg Repeat on other side
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17. Reverse Plank (Level 1)
Works: Abdominal, chest, shoulders and arms Prepare: Kneeling on the floor with the forearms resting on the ball, elbows directly under the shoulders, Tzone on,Neutral spine. Breathing: Hold for as long as you can, keeping body in plank position
18. Reverse Plank (Level 2)
Works: Abdominal, chest, shoulders and arms Prepare: Kneeling on the floor with the forearms resting on the ball, elbows directly under the shoulders, Tzone on, Neutral spine. Breathing: Lift the knees off the floor and straighten them, roll the ball forwards keeping the elbows under the shoulders. Hold plank position for as long as you can without dropping the hips down.
19. Reverse Plank (Level 3)
Works: Abdominal, chest, shoulders and arms Prepare: Kneeling on the floor with the hands resting on the ball, hands directly under the shoulders, Tzone on, Neutral spine. Breathing: Lift the knees off the floor and straighten them, roll the ball forwards keeping the hands under the shoulders. Hold plank position for as long as you can without dropping the hips down.
20. Reverse Plank (Level 4)
Works: Abdominal, chest, shoulders and arms Prepare: Kneeling on the floor with the hands resting on the ball, hands directly under the shoulders, Tzone on, Neutral spine. Breathing: Lift the knees off the floor and straighten them, roll the ball forwards keeping the hands under the shoulders. Hold plank position and perform push-ups without dropping the hips down.
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21. Sides over the ball
Works: Obliques, quadratuslumborum, Tzone, stability and balance Prepare: Lying sideways on the ball with the hips and waist resting on the ball. Legs extended straight with the top foot in front of the back foot and resting on floor. Arms up in a circle shape, keep the body square to the front. Tzone on, neutral spine. Exhale: Draw the top rib towards the hip, lifting the upper body up Inhale: Release back down
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22. Sit ups over ball (Level 1)
Works: Abdominals and gluteals Prepare: Place the upper, middle and lower backon the ball. Hands behind head with elbows wide. Knees bent to 90 degrees, feet hip width apart. Tzone on, spine will be slightly extended. Exhale: Slide the ribs to the hips, curling up the head and shoulders one vertebrae up at a time off the ball Inhale: Slowly return back down
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23. Sit ups over ball (Level 2 – oblique curl)
Works: Abdominals and gluteals Prepare: Place the upper, middle and lower back on the ball. Hands overhead. Knees bent to 90 degrees, feet hip width apart. Tzone on, spine will be slightly extended. Exhale: Curling up the head and shoulders one vertebrae up at a time, and rotate the body to one side, drawing one side of the rib towards the opposite hip Inhale: Slowly return back down
24. Sit ups over ball (Level 3)
Works: Abdominals and gluteals Prepare: Place the upper, middle and lower back on the ball. Hands overhead. Knees bent to 90 degrees, feet hip width apart. Tzone on, spine will be slightly extended. Exhale: Slide the ribs to the hips, curling up the head and shoulders one vertebrae up at a time off the ball. Reach to the ceiling with the hands. Inhale: Slowly return back down
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25. Bridging (Level 1)
Works: Buttocks, hamstrings, quadriceps and abdominals Prepare: Place the back of the shoulders on top of the ball, hands behind head with elbows wide. Hips up in line with the body, knees bent 90 degrees, feet resting on floor hips distance apart. Tzone on, neutral spine. Inhale: Lower the hips slightly keeping neutral spine Exhale: Squeeze the buttocks and lift the hips back in line with the body
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26. Bridging (Level 2)
Works: Buttocks, hamstrings, quadriceps and abdominals Prepare: Place the back of the shoulders on top of the ball, hands behind head with elbows wide. Hips up in line with the body, knees bent 90 degrees, feet resting on floor hips distance apart. Tzone on, neutral spine. Exhale: Lift one leg up in line with the rest of the body Inhale: Lower the foot back to the floor
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27. Pelvic Curl (Level 1)
Works: Hamstrings, buttocks, abdominals and paraspinal muscles Prepare: Calves resting on ball, legs straight, feet hip distance apart, Tzone on, neutral spine Exhale: Tuck the bottom in and roll the spine off the floor one vertebrae at a time Inhale: Roll back down one vertebrae at a time
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28. Pelvic Curl (Level 2)
Works: Hamstrings, buttocks, abdominals and paraspinal muscles Prepare: Knees bent 90 degrees with heels pressing down on top of the ball. Exhale: Tuck the bottom in and roll the spine off the floor one vertebrae at a time Inhale: Roll back down one vertebrae at a time
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29. Pelvic Curl (Level 3)
Works: Hamstrings, buttocks, abdominals and paraspinal muscles Prepare: Knees bent 90 degrees with heels pressing down on top of the ball. Exhale: Tuck the bottom in and roll the spine off the floor one vertebrae at a time Inhale: Slowly roll the ball out, straightening the knees Exhale: Bend the knees to draw the ball back in, keeping the hips high Inhale: Roll the spine down one vertebrae at a time
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30. Pelvic Curl (Level 4 – without resting)
Works: Hamstrings, buttocks, abdominals and paraspinal muscles Prepare: Knees bent 90 degrees with heels pressing down on top of the ball. Exhale: Tuck the bottom in and roll the spine off the floor one vertebrae at a time Inhale: Slowly roll the ball out, straightening the knees and maintain neutral spine Exhale: Bend the knees to draw the ball back in, keeping the hips high Continue to roll the ball in and out
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31. Pelvic Curl (Level 5)
Works: Hamstrings, buttocks, abdominals and paraspinal muscles Prepare: Knees bent 90 degrees with heels pressing down on top of the ball. Exhale: Tuck the bottom in and roll the spine off the floor one vertebrae at a time then take one leg to the ceiling without twisting or lowering the pelvis Inhale: Slowly roll the ball out, straightening the knee and maintain neutral spine Exhale: Draw the ball back keeping the hips up high Continue to roll the ball in and out
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32. Scooter
Works: Gluteus maximus and medius (hip stabilisers), quadriceps and balance Prepare: Stand in front of the ball, bend one knee and place the foot on the ball behind the body. Place the other foot out in front. Exhale: Bend the front knee and lower the body down into a lunge position. Keep the weight on the front heel and straighten the back knee rolling the ball backwards. Raise your arms forwards. Inhale: Place the weight on the front heel while standing tall and rolling the ball back in, arms by the side Exhale: Draw the ball back keeping the hips up high Continue to roll the ball in and out
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33. Lift a foot
Works: Buttocks, quadriceps, iliacus and abdominals Prepare: Sitting tall on the ball, knees bent 90 degrees with feet hip distance apart. Tzone on, neutral spine Exhale: Lift one foot slightly off the floor maintaining neutral spine and the ball still. Avoid leaning back or tilting the body to one side Inhale: Slowly lower it back to the ground Then alternate sides
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34. Swan Preparation
Works: Paraspinal muscles and thoracic extensors, lower trapezius, abdominals and gluteals Prepare: Lying on the front with the ball under the stomach, hands beside the body on the ball. Legs straight, slightly apart and turned out. Press the public bone into the ball, and no downward pressure applied through the arms at all. Exhale: Slide the shoulder blades back and down as you extend the upper back lifting the chest off the ball Inhale: Relax back down
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35. Breaststroke Arms
Works: Paraspinal muscles and thoracic extensors, lower trapezius, scapular retractors, abdominals and gluteals Prepare: Lying on the front with the ball under the stomach, hands beside the shoulders and off the ball.Legs straight, slightly apart and turned out. Press the public bone into the ball. Exhale: Reach the arms out in front above the head and lift the chest off the ball Inhale: Draw your elbows to your waist back to starting position
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36. Breaststroke legs
Works: Gluteals, hamstrings and lumbar extensors Prepare: Lying on the stomach with the hips on top of the ball, hands on the floor underneath the shoulders, legs extended straight with the legs hip distance apart and turned out. Tzoneon , neutral spine. Exhale: Beat the heels five times Inhale: Beat for five heel beats
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37. Freestyle Arms
Works: Paraspinal muscles and thoracic extensors, lower trapezius, scapular retractors, abdominals and gluteals Prepare: Lying on the front with the ball under the stomach, hands outstretched overhead. Legs straight, slightly apart and turned out. Press the public bone into the ball. Exhale: Alternate the arms up and down for five beats Inhale: For five beats
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38. Freestyle
Works: Paraspinal muscles and thoracic extensors, lower trapezius, scapular retractors, abdominals and gluteals Prepare: Lying on the front with the ball under the stomach, hands outstretched overhead. Legs straight, slightly apart and turned out. Press the public bone into the ball. Exhale: Raise one arm and the opposite leg off the floor Inhale: Lower the arm and leg back to starting position Then alternate sides
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