Many people have come to rely on Pilates for flexibility training and slimming down the body. Some don't realize that Pilates can also be an effective method for building strength. One simple way to add strength-training benefits to your Pilates exercise routine is to add a medicine ball. Although a medicine ball cannot be incorporated into every Pilates exercise, there are a wide variety that can be done with a weight ball.
Function
Pilates is a combination of mind and body exercises that focus on transforming not only the body but also the mind. The Pilates workout aims to build strength without adding bulk, which creates a slim and toned body. Pilates also aims to increase flexibility and develop strong core muscles. Adding a weight ball to your Pilates routine is an effective way of further strengthening your core and arm muscles. Weight balls, or medicine balls, are durable weighted balls that can be added to nearly any exercise routine.
Exercises
To develop and strengthen your core and abdominal muscles, lie with your back flat on the floor. Bend your knees, then extend the right leg against the floor. Extend your hands above your head, keeping your arms bent at the elbows. Hold the medicine ball in your hands. Slowly, contract your abdominals and roll up into a crunch position. At the same time, bring your arms forward and raise your right leg toward the ceiling. Hold in this crunched position for 1 or 2 seconds, then return to starting position. Repeat 10 to 15 times, then switch legs and repeat 10 to 15 times with the left leg.
Pilates is an effective method of whittling your abdominal muscles and toning your obliques. To begin, lie with your back flat against the floor. Raise your legs and bend your knees; your knees should be pointing to the ceiling and your calves should be parallel to the floor. Hold the medicine ball between your knees. Slowly lower your legs to the left, keeping the medicine ball held tight between your knees. Hold for 1 or 2 seconds, and then lift your legs back to starting position. Then, slowly lower your legs to the right and hold for 1 or 2 seconds. Repeat 10 to 15 times.
For an effective Pilates exercise that uses the leg and arm muscles, do the one-leg squat. Begin in a standing position with your arms extended in front of you; hold the medicine ball in your hands. Slowly bend your knees into a squatting position. Your thighs should be parallel to the ground (or as close as possible). Hold for 5 seconds and return to a standing position. To make this Pilates exercise more difficult, add a leg raise. As you are lowering into a squatting position, lift the right leg and extend it in front of you. You should be balancing on your left foot in the squat position. Hold for 5 seconds, then return to starting position and repeat with the other leg.
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