Pilates Ball Exercises

Pilates Ball Exercises

Glutes & thigh training through inflatable pilates balls. These will build up your balance and core strength as well. 
 

Suspended Pushbacks 

Form:
  • Abs engaged to protect lower back and inner thighs 
  • Rest weight on one bent leg 
  • Ball should rest behind knee of opposite leg with heel constantly squeezing inward

 

Quatro Apoio 

Form:
  • From all fours, rest on forearms with open palms 
  • Ball tucked behind knee of one leg with heel constantly squeezing inward
  • Abs engaged to protect lower back and inner thighs 
Modifications 

This is a combination move of pulses and full range of movement. For beginners, try just the full range and work up to pulses. 

 

Ball Bridges - Both Feet 

Form:
  • Abs engaged to protect lower back 
  • Shoulders relaxed on floor 
  • Thighs glued together 
Modifications 

For beginners, try this movement on the floor first.

 

Ball Bridges - Single-leg (Chutinhos - Advanced)

Form:
  • Abs engaged to protect lower back 
  • Shoulders relaxed on floor 
  • Extended leg at 90 degrees and straight with foot flexed 
Modifications 

This is an advanced move. Only try this once you have mastered the bridge first.

 

Ball Bridges - Inner Thigh Squeeze

 Form:
  • Abs engaged to protect lower back 
  • Shoulders relaxed on floor 
  • Thighs glued together with ball resting just above knees 
Modifications 

For advanced, try this movement with the heels lifted off floor as shown in clip. 

 

Ball Bridges - Hamstring Curl (ADVANCED)

Form:
  • Abs engaged to protect lower back 
  • Shoulders relaxed on floor 
  • Thighs glued together 
  • Roll ball toward heels
Modifications 

This is an advanced move. Only try this once you have mastered the bridge first.

 

 

THE CURVEBUILDING SERIES

Each month, Corpão Fitness hosts pop-up workshops to teach unique training skills for women. These can be done at the gym, home or on vacation. The workshop focus always changes but the goal is always the same - to help you feel more confident in living an active lifestyle.  

 

Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge.