E S S E N T I A L B A L L W O R K

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8910 Yonge Street suite 202 . Richmond Hill . Ontario • L4C 0L7 .905-882-1442 .www.pilatesnorth.com

TABLE OF CONTENTS

I N T R O D U C T I O N 1

S I T T I N G O N B A L L 2

B O U N C I N G O N B A L L 5

L Y I N G S U P I N E O N B A L L 9

L Y I N G P R O N E O N B A L L 1 5

L Y I N G S I D E W A Y S O N B A L L 2 1

F E E T O N B A L L 2 4

S T R E T C H I N G W I T H B A L L 2 9

W O R K O U T S H E E T S 3 7

I N D E X 4 0

D I S C L A I M E R 4 1

INTRODUCTION

Pilates North is a fully certified center for Pilates

Training. In our first year of operation it hasbecome clear that many people, including ourclients, find it difficult to get motivated to dotheir exercise at home. As a result, Pilates Northhas put together an introductory manual to theBall Workout. This is only a small sample of themany exercises which can be done on the ball. Itwill provide a solid base of knowledge and comforton the ball. We are very dedicated to detail in ourPilates training and have tried to transfer that intoour manual. You will find that each exercise offersa breathing pattern to follow which helps in theexecution of the exercise. If at any point you findthe breathing patterns suggested to be awkward,feel free to change them to suit your needs. Wehave also included some sample programs to do athome. The ball work is meant to be fun andchallenging, so enjoy your new workout routinesand remember 'Safety First'.

P e l v i c T i l t 3

Heels Up, Toes Up 3

Right Hip, Left Hip 4P e l v i c C i r c l e 4

PELVIC TILT

Start PositionSame as the bouncing startposition.InhaleLengthen up through the spinereaching arms out in frontExhaleScoop in your lower belly andcurl the pelvis forward

HEELS UP, TOES UP

Start PositionSitting on top of ball, spinelong, knees bent and legsshoulder distance apart.

ExhaleLift your heels away from theInhalePlace heels back on floorExhaleLift your toes away from thefloorInhalePlace toes back on floor

For challenge try doing liftswith one leg in the air

floor

RIGHT HIP, LEFT HIP TILT

Start PositionBegin sitting on the ball

InhaleLengthen through the spineExhalePull your abdominals in andglide your right hip up to yourright rib sideRepeat on the other side

PELVIC CIRCLES

Start PositionBegin sitting on the ball

InhaleLengthen through the spineExhaleStart with a pelvic tilt forward andcircle the pelvis to the right sideand around to the backInhaleAs you reach the back send the sitbones away and lengthen through

spineExhaleContinue the circle to the left andforward to the pelvic tilt positionRepeat in each direction

BOUNCING ON BALLB o u n c i n g o n B a l l 6

Legs Apart, Legs Together.., 7

J u m p i n g J a c k s ♦ 7

Punches with Bouncing 8

BOUNCING ON THE BALL

Starting PositionBegin by sitting on top of the ball,spine long, arms hangingrelaxed by your side. Knees are bentwith feet shoulder width apart.

PrepInitially start standing up andthen sitting back down on theball. Slowly make the standingup part a smaller and smallermovement until you barely leavethe ball and the body is in an uprightposition.

Things to focus on:1. Keep ribs close to body and pull

belly in prevent lower back fromarching excessively

2. On the bounce up focus onsqueezing your bottom to initiatethe movement

3. Keep shoulders relaxed and armsloose

4. To prevent holding breath tryinhaling for 2 bounces thenexhaling for 2 bounces

LEGS APART, LEGS TOGETHERStart PositionBegin bouncing

PrepBounce 10 times with legs apartOn 11th bounce draw legs togetherBounce with legs together for 10bounces

Once comfortable reduce thenumber of bounces between the legchange aiming to get to 2 bouncesbetween leg change

JUMPING JACKS

Start PositionBegin bouncing

Add the legs apart and together 2bounces each positionLift the arms overhead as legs areapart and then bring them by sideswhen legs are together

Try 2 bounces between legmovement

For challenge lower to 1 bouncebetween leg movement

Breath can be inhale as legs aretogether exhale as legs are apart

BOUNCING WITH PUNCHES

Start PositionBegin the bouncing with your armsat your sides

InhaleBend your elbows and bring handsto shoulders in fistsExhaleWhile bouncing twist from yourwaist to your left side straighteningyour right arm to a punch position(This should be done within twobounces)InhaleBring right arm back to centerpulling belly tight and sitting tall.(This should be done within twobounces)

Repeat other directionThings to focus on:I.Try to keep hips level during rotation(don't take hip into turn)

2.During punch reach elbow into bodyback and towards floor to getincreased stretch through mid back

Walkouts................... 10

O p e n i n g A r m s 1 1S c i s s o r s 1 2

A r m C i r c l e s 1 3

C u r l s 1 3

Cur ls wi th Obl iques 14

WALK OUTS

Start PositionBegin sitting on the ball

InhaleLengthen through the spineand reach arms out in frontExhaleBegin to pelvic tilt. Scoop thebelly as you begin to walk thefeet away from ball until yourlower back is on ballInhaleIncrease scoop of bellyExhaleBegin to walk feet back to ballcontinuing to reach arms forwardand you are back sitting tall onsit bones

Things to focus on:1. When rounding lower back into

ball make sure you don't justlean backwards try to keep ribssliding to hips throughoutwalkout

2. Watch that your head and neckfollow the rest of the spine asyou begin to walk out (Don'treach the head forward forbalance) «

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OPENING ARMS

Start PositionBegin like Walk Out only walkout until your head is resting onball and arms are reaching up

InhaleR e a c h fi n g e r s t o c e i l i n g .ExhaleOpen arms to sideInhaleStay and enjoy the stretchExhaleFloat arms back up to ceilingRepeat the sequence

Things to focus on:1. Try to have head and shoulder

blades resting on ball and havethe chest relaxed

2. Avoid lifting through the lowerback to gain height through hips.Instead make sure ribs are notpopping up try to relax lowerback and then pelvic tilt usingyour bottom

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SCISSORS

Start PositionSame as opening arms positionExhaleReach right arm down to right hipand left arm up to left ear sideInhaleReach arms back to start positionExhaleReach left arm down to left hipand right arm up to right ear sideInhaleReach arms back up to startRepeat the alternating sequence

Things to focus on:1. Energize arms keeping elbows

straight try reaching hands awayfrom one another rather thanjust letting arms dangle

2. Avoid lifting through the lowerback to gain height through hips.Instead make sure ribs are notpopping up try to relax lowerback and then pelvic tilt usingyour bottom

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ARM CIRCLES

Start PositionBegin like Walk Out and Scissorswith legs and hips in bridge andhead on ball

InhaleReach arms up and back to earsides, palms facing ceilingExhaleAllow arms to circle around toOpening Arms position and thencontinue to hipsInhaleFloat arms up to ceiling and back toear sidesExhaleAllow arms to circle around

CURLS

Start PositionBegin with Walk Out and thenbend elbows and bring handsbehind the head

InhaleSlide shoulders away from ears andtighten belly

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CURLS CONT.

ExhaleCurl tail under pressing lower backinto ball as you curl forwardInhaleWith control uncurl still keeping bellytight shoulders down and lower backin ball

CURLS WITH OBLIQUES

Start PositionBegin with Walk Out and thenbend elbows and bring handsbehind headInhaleSlide shoulders away from ears andtighten bellyExhaleCurl up and twist to right leading withshoulder not elbowInhaleUncurl back to centerExhaleCurl up and twist to right leading withshoulder not elbow

u

Extension....................... 16

L e g R a i s e s 1 6

Leg Circles...................... 17

B e a t s 1 8

W a l k O u t s . . . . . 1 9

Walk Outs - with Push Up 20

Wa lkOu ts -w i t h She l l . . . 20

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EXTENSION

Starting PositionLying front of body over ball,keeping knees bent and curlingtoes on the mat

InhaleReach arms along body palmsfacing legs and slide shouldersaway from earsExhalePull lower belly in. Begin topelvic tilt as you straighten kneeslifting chest and head away fromballInhaleHold position keeping neck longand pubic bone on ballExhaleBend knees and allow upperbody to soften over ball

LEG RAISES

Starting PositionPlace body over ball so thatforearms are on mat in frontof ball. Hands (or forearms)will be far enough away fromball to allow your hip bones tobe just off the top of ball.

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LEG RAISES CONT.

Make sure shoulders are overelbows and the shoulder bladesare not squeezing together.

InhalePelvic tilt and pull belly tightExhaleSqueezing inner thighs lift legsso they are in line with upperbodyInhaleKeeping pubic bone pressed intoball lower legs (knees straight)3/4 of way to floorExhaleSqueezing inner thighs together liftlegs so they are in line with upperbody

f t c

LEG CIRCLES

Starting PositionSame as Leg RaisesInhalePelvic tilt and pull belly tightExhaleSqueezing legs together lift legsso they are in line with upperbody. At top separate legs justwider than shoulders

4 t■ :

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LEG CIRCLES CONT

InhaleKeeping pubic bone pressed intoball lower legs (knees straight)3/4 of way to floor bring legstogether

Repeat last two steps then reversedirection. Legs are apart as they raiseand then come together and lower

BEATS

Starting PositionSame as Leg Raises but legsare lifted in line with body tobegin

InhaleSeparate legs shoulder distanceand turn legs out point toesExhaleOn 4 breaths out, quickly openand close legs emphasizing thelegs pulling togetherInhaleSeparate legs shoulder distanceand turn legs out flex feetExhaleOn 4 breaths out, quickly openand close legs emphasizing theheels pulling together

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WALKOUTS

Starting PositionLying over front of ball,keeping knees bent, curl toeson the mat

InhaleReach hands to floor as youpress into toes and take knees offExhaleWalk one hand in front of otherhand to bring body off ball. Feetwill come off floor as handsmove further away from ball.

InhalePushing into hands to stabilizeshoulders (Shoulder bladesapart)ExhaleWalk one hand behind the otherhand to bring body back to ball.Keep legs straight until belly ison ball then you can reach forthe floor with toes

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WALK OUTS WITH PUSH UPS

Follow "Walk Out"after first exhale add:

InhaleBend elbows (without sinking inback our chest)ExhalePress into hands to straightenelbowsRepeat 3-5 times and walk back

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WALKOUT WITH SHELL

Follow Walk Out after first exhaleadd:

InhaleDraw knees into chest reachingbottom up and back as if to sit onanklesExhaleDrop head for stretchSlide shoulders away from earsInhaleSqueeze inner thighs and bottompressing the knees straight backto walkout positionRepeat 3 times or hold in shellposition for 5-10 seconds

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Lying Sideways Abductors 22

Lying Sideways Adductors,,....23

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LYING SIDEWAYS ABDUCTORS

Start PositionBegin kneeling beside ball witharm over ballInhaleLengthen through spineExhalePress into feet, straightening legsstretching right side over balland reaching left hand to floorInhaleAdjust foot position if necessary(2 options below)ExhaleRaise right leg keeping pelvisneutral and belly tightInhaleLower right leg to floorExhaleBend knees and return bodyto start position

Repeat on opposite side

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LYING SIDEWAYS ADDUCTORS

Start PositionBegin kneeling beside ballsame as Abductor Exercise

InhaleLengthen through spineExhalePress into feet, straightening legsand stretching right side overball and left hand to floorInhaleAdjust right leg to bent positionin frontExhaleRaise bottom leg keepingbelly pulled in and pelvis neutralInhalePlace foot back down and slideright leg out to straightExhaleBend knees and return to kneelingstart positionRepeat on both sides

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Hip Rolls, Ankles On 25

H i p R o l l s , F e e t O n 2 5

Hip Rolls, Knee Extension..27

R e v e r s e C r u n c h 2 8

B a l l S q u e e z e 2 8

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HIP ROLLS (ANKLES ON)

Starting PositionLying on mat with legs long andankles resting on ball, armson mat palms down

InhaleTighten belly relax shouldersExhalePelvic tilt and sequentially takebottom and lower back off matInhaleResting on shoulder bladesmaking sure hips are level andthe body is in one line fromshoulders to feetExhaleAllow spine to sequentially rolldown to mat placing the lowerback on mat before bottom returns

HIP ROLLS (FEET ON)

Starting PositionLying on mat knees bent soles offeet on ball, arms on mat palmsdown

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HIP ROLLS (FEET ON) cont.

InhaleTighten belly relax shouldersExhalePelvic tilt and sequentially takebottom and lower back offmat without moving ballInhaleResting on shoulder bladesmaking sure hips are level andthe body is in one line fromshoulders to feetExhaleAllow spine to sequentially rolldown to mat placing the lowerback on mat before bottom returns

Note: When Hips are off matmake sure you do not lift withlower back and rest on neck

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HIP ROLLS WITH KNEEEXTENSION

Starting PositionLying on mat legs are bent andankles are resting on ball. Arm:on mat palms down

InhaleTighten belly relax shouldersExhalePelvic tilt and sequentially takebottom and lower back offmat without moving ballInhaleResting on shoulder bladesmaking sure hips are level andthe body is in one line fromshoulders to feetExhaleStraighten knees and lowerpelvis so heels are on ball andbody is in one long line from feetto shouldersInhaleDraw knees to ceiling and pullball in making sure tail istucked under and hips are openExhaleAllow spine to sequentially rolldown to mat placing the lowerback on mat before bottom returns

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REVERSE CRUNCH

Start PositionBegin lying on the mat withlegs resting on ball, hipwidth apartInhalePull heels into ball and pull ballinto back of thighsExhaleCurl tail and bottom off matpulling knees into chest andball off matInhaleUse control as you roll the tailand bottom back into matExhaleCurl tail and bottom off matRepeat sequence

BALL SQUEEZE

Start PositionLying on mat with legs table topplace ball between inner thighs

ExhaleSqueeze ball using inner thighsInhaleRelease hold on ball slowly

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L o w B a c k S t r e t c h 3 0

S p i n e S t r e t c h F o r w a r d 3 1

H i p S t r e t c h . 3 2

A d d u c t o r S t r e t c h 3 3

G l u t e S t r e t c h 3 4

S i d e S t r e t c h 3 5

A b d u c t o r S t r e t c h 3 5

A b d o m i n a l S t r e t c h 3 6

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LOW BACK STRETCH

Start PositionBegin kneeling in front of theball with ball close to chestInhalePush yourself over the balland reach your hands to thefloor in front of youExhaleGive your weight into the balland stay in one placeInhaleSend your breath into the lowback and stay in the positionExhaleReturn to the start position

Stay in the stretch positionfor 3-5 breaths

Ipl HP

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SPINE STRETCH FORWARDwith HAMSTRING stretch

Start PositionBegin sitting on the ball with kneesbent

InhaleLengthen through spineExhaleStart to round spine forward from toof head pulling belly in so pelvisdoesn't sit on legsInhaleStraighten knees and lift chest awayfrom legs, straightening spineExhaleBend knees, round back androll back up through the spine onevertebrae at a time

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HIP STRETCH

Start PositionBegin kneeling in front of ballwith one leg up in proposal positionHands on ball toes curled underon floor

InhaleLift back knee off the floor reachthe back heel towards to floorExhalePull ball under thigh and rest into it

Stay in the position for 5-8 breaths

Things to focus on:1. Keep spine lengthened as much as

possible reaching crown of head toceiling

2. Keep chest open arms long (don'trest elbows and lean on ball )

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ADDUCTOR STRETCH

Starting PositionSitting on sit bones in front of balllegs wider than hips . Hands restingon top of ball close to body elbowsbent.

InhaleLooking at the top of ball lengthenthrough spine to prepareExhaleHinging pelvis forward begin topress ball away from body.

Stay in stretch position for 4 fullbreathsInhaleBending elbows draw ball close tobody and sit tall to finish

"Adding rotation for side stretch

InhaleWalking one hand over the othermove ball in direction of left footExhaleKeeping right sit bone on matpress right hand into ball as ifpushing the ball further awayfrom body

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GLUTE STRETCH

Starting PositionLying on back place left heel ontop of ball with knee slightly bentMake sure bottom is completely onmat and hips are level. Placeright ankle above left knee,reach right knee away from body

InhaleRelax shoulders feel tailboneheavyExhaleBegin to pull ball towards yourseat drawing the sole of the leftfoot onto ball

Stay in stretch position for 4 fullbreaths

*Adding Rotation

InhaleDraw right hip off mat keepingright foot in same spotExhaleDraw left foot even closer tobody and hold for 4 breaths

Push ball out and change legs

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SIDE STRETCH

Starting PositionKneeling on mat place ball to theleft of your body about a footaway from leg. Place sole ofright foot flat on mat slightlyforward of left knee. Place lefthand on top of ball

InhalePushing into sole of right footallow your body to stretch overball while bringing right arm overhead. Allow both legs tostraighten and move right foot inline with left footExhaleStretch reaching right hand overball bringing arm parallel to floor

Stay in stretch position for 4 fullbreaths

ABDUCTOR STRETCH

InhaleBring top hand back to ball.Place right foot back on floorExhaleAllow left hip to drop towardsfloor as left foot slides away fromball

Repeat opposite side

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ABDOMINAL and UPPER BACKSTRETCH

Start PositionBegin sitting on the ballInhaleLengthen through spine andreach arms out in frontExhaleWalk out with feet until head isresting on the ball arms reachingoverheadInhaleStraighten knees and allow bodyto stretch farther over the ball(your hands might reach thefloor behind you)ExhaleStay and stretchInhaleFloat arms back up to ceilingExhaleBend knees and curl forward tostart position sitting on ball

Stay in stretch position for 4 fullbreaths

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Suggessted Essential Ball RoutineProgress ReportWeekl Week 2 |Week3 |Week4

Sitting and Bouncing on BallP§3 Pelvic Tilt 5 repsPg3 Left Hip and Right Hip 5 each wayPg4 Pelvic Circles 5 each wayPg3 Heels Up/ Toes Up 10 each wayPg3 Heels Up/ Toes Up 10 alternatingPg6 Bouncing on Ball 1 minutePg7 Legs Together/Apart 15 repsPg7 Jumping Jacks 15 repsPg8 Punches 16 repsPg30 Spine Stretch with Hamstrings 3 repsLying Supine on Ball (face up)Pg10 Walk Outs 5 repsPg13 Arm cirlces 5 each wayPg11 Opening arms 6 repsPg10 Arm Scissors 5 each wayPg35 Abdominal Stretch Hold 4 breathsPg13 Curls 2 sets of 10Pg14 Obliques 16 repsPg30 Spine Stretch Forward 3 repsLying Prone on Ball (face down)Pg16 Extension 8 repsPg29 Low Back Stretch Hold 4 breathsPg16 Leg Raises 5-8 repsPg17 Leg Circles 4 each wayPg18 Beats 4 setsPg29 Low Back Stretch Hold 4 breathsPg19 Walk out 2-3 repsPg20 Walk out with Push Up 2 sets of 5Pg20 Walk out with Shell 1-2 sets of 3Lying Sideways On BallPg22 Lying sideways Abductors 8-10 RepsPg23 Lying sideways Adductors 8-10 RepsPg34 Side Stretch Hold 4 breathsPg34 Abductor Stretch Hold 4 breathsPg31 Hip Stretch Hold 4 breathsFeet on BallPg25 Hip Rolls Ankles On 3 repsPg25 Hip Rolls Feet On 3 repsPg26 Hip Rolls with Knee Extension 3 sets of 3Pg27 Reverse crunch with ball 8-10 repsPg27 Ball Squeeze 10 repsPg33 Glute Stretch Hold 4 breathsHands on BallPg32 Adductor stretch Hold 4 breaths

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Suggessted Intermediate Ball RoutineProgress teportWeekl Week 2 Week 3 Week 4

Pg6 Bouncing on Ball 50 RepsPg7 Legs Together/Apart 50 RepsPg7 Jumping Jacks 50 RepsPg8 Punches 50 RepsPg3 Heels Up/ Toes Up 25 Each WayPg3 Heels Up/ Toes Up 25 AlternatingPg30 Spine Stretch with Hamstrings 5 repsPg10 Walk Outs 5 repsPg10 Arm Scissors 6 each wayPg13 Arm cirlces 6 each wayPg11 Opening arms 6 repsPg16 Extension 6 repsPg19 Walk Out On Hands 4 repsPg16 Leg Raises 10 repsPg17 Leg Circles 10 each wayPg18 Beats 4 setsPg29 Low Back Stretch Hold 4 breathsPg20 Walk out with Push Up 3 sets of 4Pg3 Pelvic Tilt 10 repsPg3 Left Hip and Right Hip 10 each wayPg4 Pelvic Circles 5 each wayPg13 Curls 2 sets of 10Pg14 Obliques 20 repsPg35 Abdominal Stretch Hold 4 breathsPg31 Hip Stretch Hold 4 breathsPg25 Hip Rolls Ankles On 10 repsPg27 Reverse Curls 10 repsPg27 Ball Squeeze 10 repsPg25 Hip Rolls Feet On 10 repsPg22 Lying sideways Abductors 15 RepsPg23 Lying sideways Adductors 15 RepsPg34 Abductor Stretch Hold 4 breathsPg34 Side Stretch Hold 4 breathsPg20 Walk out with Shell 8 RepsPg26 Hip Rolls with Knee Extension 5 sets of 5Pg33 Glute Stretch Hold 4 breathsPg32 Adductor stretch Hold 4 breathsPg29 Low Back Stretch Hold 4 breaths

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Suggessted 20 Minute Ball RoutineProgress ReportWeekl Week 2 Week 3 Week 4

Pg3 Pelvic Tilt 8 repsPg3 Left Hip and Right Hip 8 each wayPg4 Pelvic Circles 5 each wayPg6 Bouncing on Ball 1 MinutePg8 Punches No Bounce 20 RepsPg3 Heels Up/ Toes Up 10 Each WayPg3 Heels Up/ Toes Up 10 AlternatingPg30 Spine Stretch with Hamstrings 5 repsPg10 Walk Outs 5 repsPg13 Arm cirlces 6 each wayPg11 Opening arms 6 repsPg16 Extension 6 repsPg16 Leg Raises 10 repsPg29 Low Back Stretch Hold 4 breathsPg13 Curls 10 RepsPg14 Obliques 16 repsPg35 Abdominal Stretch Hold 4 breathsPg27 Ball Squeeze 5 repsPg25 Hip Rolls Ankles On 3 repsPg26 Hip Rolls with Knee Extension 2 sets of 3Pg33 Glute Stretch Hold 4 breathsPg32 Adductor stretch with Rotation Hold 4 breaths

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INDEX

AA b d o m i n a l S t r e t c h 3 6A b d u c t o r S t r e t c h 3 5A d d u c t o r S t r e t c h 3 3A r m C i r c l e s 1 3BB a l l S q u e e z e 2 8B e a t s 1 8B O U N C I N G O N B A L L 5B o u n c i n g o n B a l l 6CC u r l s w i t h O b l i q u e s 1 4C u r l s 1 3E,F,GE x t e n s i o n 1 6F E E T O N B A L L 2 4G l u t e S t r e t c h 3 4H,l,JH e e l s U p , T o e s U p 3H i p R o l l s , A n k l e s O n 2 5H i p R o l l s , F e e t O n 2 5H i p R o l l s , K n e e E x t e n s i o n 2 7H i p S t r e t c h 3 2I N T R O D U C T I O N 1J u m p i n g J a c k s 7

LL e g C i r c l e s 1 7L e g R a i s e s 1 6L e g s A p a r t , L e g s To g e t h e r 7L o w B a c k S t r e t c h 3 0L Y I N G P R O N E O N B A L L 1 5L y i n g S i d e w a y s A b d u c t o r s 2 2L y i n g S i d e w a y s A d d u c t o r s 2 3LYING SIDEWAYS ON BALL 21L Y I N G S U P I N E O N B A L L 90,P,RO p e n i n g A r m s 1 1P e l v i c C i r c l e 4P e l v i c T i l t 3P u n c h e s w i t h B o u n c i n g 8R e v e r s e C r u n c h 2 8R i g h t H i p , L e f t H i p 4SS c i s s o r s 1 2S i d e S t r e t c h 3 5S I T T I N G O N B A L L 2S p i n e S t r e t c h F o r w a r d 3 1S T R E T C H I N G W I T H B A L L 2 9WW a l k O u t s - w i t h S h e l l 2 0Wa l k O u t s - w i t h P u s h U p 2 0W a l k O u t s 1 8W O R K O U T S H E E T S 3 7

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Waiver of Liability

As with any exercise program there are risks. Please use

your own judgment and common sense when it comes toexecuting the exercises. If you experience pain, nausea,cramping or any other symptom while working with theball, STOP the exercise and consult your physician.The author and producers of this manual disclaim anyliability, loss or damages with regard to these exercises. Itis important that you read through the exercises before

attempting them.

CopyrightAll Rights reserved. No part of this publication may be

reproduced, stored in a retrieval system or transmitted inany form or by any means, electronic, mechanical,photocopying, recording or otherwise, without thepermission in writing of the copyright owners.

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