What is Pilates?

Pilates was originally called Contrology because of its focus on core control. The core of the body is comprised of the back, shoulders, abs and hips.  Pilates relies not only on control of the body but control of the breath and mind as well, making it a true mind body experience.

Should You Use Pilates Props?

When you have successfully mastered the key Pilates concepts you are ready, if you choose, to move on to using Pilates props or accessories like the mini ball. The mini ball is also referred to as the Pilates Ball and Bender Ball but they are all the same.  These small 9 inch balls are great for core exercises and make the stability ball look like a walk in the park.  The smaller sized ball engages more core muscles than its larger counterpart the swiss ball.  It actually increases the  muscle activity by as much as 50 percent. Call is a Bender Ball, Pilates Ball or Mini Ball, they are all the same and they work.

All you need for a mini ball workout is a mini ball - that's easy and economical! Not just easy, safe and inexpensive, the Bender Ball is also for all fitness levels. Older, sedentary and overweight individuals can benefit from this workout aid by simply adding it to seated exercises with the ball between their knees while they squeeze.

Exercises Using the Bender Ball, Pilates Ball or Mini Ball

For the more experienced fitness enthusiast you can add the Pilates Ball to exercises that target that hips, thighs and buttocks. The wall squat not only will work the quadriceps, hips and thighs but the core as well thanks to the instability of the ball against the wall.

Begin with you back against the wall and the mini-ball behind you placed between your low back and the wall. Step your feet in front of your body and lower down into a squat slowly.  Maintain a 90 degree angle in the knees at your lowest position and return to standing.  

To work the abdominals, have a seat on a mat and bend the knees slightly. The mini ball is again positioned between your low back and the stable surface, in this case, the floor as you lie back.  Interlace the fingers behind the head if you can or simply lay the tips of the fingers at the back of the head with elbows extended out. Roll your body up and release back to start position for an excellent abdominal burn.

Before you start any new program of exercise, check with your doctor to be sure you are ready.