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was compromised, the back muscles had to absorb the shock that resulted from wobbly movements.

These core muscles work on a "use it or lose it" principle. If you've been practicing Pilates for a while, the "scooping "of the abdominal area performed while exhaling activates the TVA. But "cheating" is often possible. The rectus gladly takes over if the core muscles fatigue. But they won't bail you out when you're working on the stability ball!

Pilates goes Ballistic

Colleen Craig, author of Pilates on the Ball, tells us that:
"Pitting your gravity bound body against a mobile ball requires balance, and balance recruits many of the body's deep stabilizing muscles. Most of these muscles are underused, resulting in the most common injuries of the knee, ankle, shoulder or back."

Performing the Pilates shoulder bridge series on the stability ball may be an excellent way to re-balance these muscles.

Set Up

Lie on the floor with your knees bent and feet placed feet placed pelvic width apart on top of the stability ball.
Knees and feet are completely parallel.
Toes relaxed. Not clenched.
The top of your head is on the same line as the base of your spine.
Ribs relaxed and woven together
Core muscles active

ACTION

Inhale to prepare. Imagine the space between your vertebra is increasing.

Exhale. Engage your core muscles, and peel your spine away from the mat, vertebra by vertebra.

Inhale. Straighten your legs from the bridge position.

Exhale. Bend your knees
.
Inhale. Return to the mat, articulating each vertebra.

Repeat 4 times.

BOSU: BOTH SIDES NOW

The US Ski Team trains on the Bosu. So should you. The word Bosu is an acronym that stands for "both sides up." Shaped like a half ball, it can be used on either the dome or platform side. Given their similarity of shape, many exercises performed on the Pilates Barrel can be done on the Bosu. Advanced participants can practice the Teaser and Abdominal 5s series from the top of the Bosu.

GETTING "WAISTED"

Variations of the Pilates Mermaid and Side Bend become challenging and effective when performed on the Bosu. Position will influence intensity. Having your hip closer to the base of the Bosu is easier than having your hip on top of the dome.

SET UP

In a side lying position, place your right hip either at the base or the top of the dome.
Bend your knees, stacking the left leg directly over the right. Your right foot is on the floor.
Drape your waistline over the Bosu. Right arm is on the floor. Your Left arm is overhead, parallel to your left ear.

ACTION

Inhale

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