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The Pilates method encouragesamazing core strength whilstpromoting spinal flexibility andsupple joints. Caroline Sandry showsyou how to use a soft ball to achievegreat posture, strength and tone

Muscle balanceMuscle balance is determined by the lengthof a muscle around a joint and the strengthof the muscle. We can classify most musclesas stabilisers or mobilisers. Stabilisers aremade up of slow twitch muscle fibres andprimarily stabilise a joint and assist inholding posture. Mobilising muscles areresponsible for movement and tend to bemore superficial and are made of fast twitchmuscle fibres – see muscle fibre box out.People with poor posture or poor alignmenttend to have weak and untoned stabilisingmuscles which can lead to pain and injury.

Pilates exercises target the larger,mobilising muscles such as the rectus

abdominus and the hip flexors, but alsothe smaller stabilising muscles, such asthe lower fibres of the upper back(trapezius and serratus anterior) tostabilise the scapula (shoulder blade) andthe abdominal muscles (transversusabdominus and multifidus) which stabilisethe spine and pelvis.

It is therefore important to focus on youralignment throughout to ensure that thecorrect muscle groups are challenged.

The exercises in the workout aredesigned to be performed as a completeworkout, or as individual exercises thatcan be added into your existing regime.

They aim to open the chest, strengthenthe core and build stability. Use slow,controlled movements throughout, andgently engage your deep stabilisingmuscles by drawing your pelvic floorupwards and your belly button inwards.This is a gentle contraction (not ‘bracing’).Practice by lying on your back (with aneutral spine, which is neither arched norflat) with your knees bent, and one handon your abdomen. As you exhale, gentlydraw your belly button down withoutmoving your spine. Inhale to release. Try tobuild up to holding the contraction forseveral breaths, breathing into your ribs.

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Get long, lean and limber with Pilates

Muscle fibre typesMuscle fibres are either fast or slowtwitch. Fast twitch are and fast to fatiguebut are responsible for explosivepowerful movements, such as sprintingand jumping – mainly anaerobic activity.Slow twitch fibres contract slowly andare more enduring. They are responsiblefor aerobic, endurance activities such asrunning or swimming.

Spine flex forward – warm up

✱ Sit up tall with a straight spine and shoulders away from your ears✱ Inhale to prepare, exhale and flex the spine forward from the head drawing your belly button

in towards your spine✱ Inhale wide into your ribcage✱ Exhale and press your palms gently into the ball to engage shoulder stabilisers as you

rebuild the spine one vertebra at a time

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Hip rolls

✱ Lie on your back with the ball held between your knees, armslengthened on the floor beside you and neutral spine

✱ Inhale to prepare, exhale and tilt the pelvis, gently gripping the ball✱ Continue exhaling as you peel your spine off the floor one vertebra at

a time✱ Inhale to hold still in the bridge position✱ Exhale to slowly flex the spine one vertebra at a time back to the floor✱ Repeat 5 hip rolls

Extended curls

✱ Start in the same position as controlled curls✱ Place your finger tips gently behind your ears✱ Inhale and extend your spine back over the ball – lengthening rib to

hip✱ Exhale and curl up to the controlled curl position✱ Inhale lengthen back and repeat 12 curls

If you have any issues with your back, start in neutral and donot extend back.

Oblique twister

✱ Start as with curls, fingertips behind ears✱ Exhale and keep neutral spine as you rotate towards the right, looking

right with your eyes, and hold in twist for a couple of seconds✱ Inhale back to centre✱ Exhale to the left and repeat 8 – 10 times each way

Avoid this exercise if you have disc issues.

Controlled curls

✱ Place the ball just under your shoulder blades with your feet and kneeship-width apart and feet flat on the floor

✱ Keeping your shoulders away from your ears, extend your arms by your thighs✱ Inhale to prepare✱ Exhale and draw navel to spine, bringing the bottom rib and hips closer

together in a controlled crunch✱ Inhale release to neutral spine✱ Repeat 10 times

This is not a big movement, but should feel ‘deep’.

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Spine extension

✱ Lie face down with your legs hip to shoulder width with your palmsunder your face

✱ Inhale to prepare✱ Exhale, draw navel to spine and extend your upper spine off the

floor, keeping your head and neck in line with your spine✱ Inhale into your ribs to stay up✱ Exhale to lengthen back to the floor✱ Repeat 8 times

Try to focus on lengthening your upper back, extendingyour head as far away from your hips as possible

Ball teaser

✱ Lie on your back with your knees together, left leg bent and right legextended upwards

✱ Inhale and take the ball overhead✱ Exhale and curl up one vertebrae at a time, rolling the ball up your leg

to your toes (or as far as possible without jerking)✱ Inhale to hold✱ Exhale to flex the spine one vertebra at a time back to the floor✱ Repeat 6 to 8 times

Keep your shoulder blades down and stay wide across thefront of your chest

Oblique reach back

✱ Sit up tall with knees bent ✱ Place the ball behind you to the right, with your right hand placed

on the top, and your left hand reaching forward at shoulder height✱ Inhale to prepare✱ Exhale and flex your spine as you roll the ball back, looking back

to the right✱ Inhale and roll back up to start position✱ Repeat 6 to 8 times on each side

Keep your shoulders away from your ears and navel tospine at all times. Do not attempt this flexion with rotation ifyou have any back or disc injury.

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Rollingshellstretch

✱ Kneel your bottomonto your heelswith your facedown and handsstretched forwardto rest on the ball

✱ Inhale deeply toprepare

✱ Exhale and drawyour abdomen inas you roll up onevertebra at a timegently pressinghands into the ballto engage shoulderstabilisers

✱ Inhale and exhaleto roll down andrepeat slowly 5times

For best results try to performthese exercises at least threetimes per week

Pilates express mat which is extra thick to protect the spine and hasVelcro straps to ‘roll & go’ available from www.stott-pilates.co.uk

Small Pilates ball available from Pilates Solutionswww.pilatessolutions.co.uk

Caroline wears clothing by ZOCA available fromwww.sheactive.co.uk

Final stretch and chest opener

✱ Place the ball under your shoulder blades and gently extend backwards✱ If necessary place a cushion under your head✱ Bring your feet together and knees apart to open the hips✱ Take deep slow breaths and allow the front of the body to open and release.

If this is too extreme, place a cushion or pillow under your head