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Boost Your Balance and Tone Your Legs with This Fun Ball Workout
13K views
May 30, 2024
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View Video Transcript
0:00
Hi, so today in the class we're going to be using the Pilates ball. So you want a ball
0:08
about two thirds inflated and if you don't have a ball you could always try using a cushion
0:14
and maybe fold the cushion in half so it's quite thick and that's going to create a little
0:19
bit of instability and a little bit more challenge. Okay, so we're going to have fun with our
0:23
balls, the whole workout is going to be in a standing position. Okay, so we're just going
0:30
to get our bodies warmed up so give ourselves a couple of minutes to get warmed up and then
0:33
we're going to start using the ball to add more challenge. So to begin with the ball
0:39
or the cushion, I'm going to keep referring to it as a ball, is going to go just above
0:43
your ankles. Okay, so then walk those feet in a fraction so as I press on the ball I
0:49
can feel a connection to my glutes, into my inner thighs. Okay, we're going to raise
0:54
those arms up towards the ceiling, I'm going to turn side on that you can see me and we're
0:59
going to draw our tailbone down towards the floor. Okay, we keep the spine long and we
1:04
slide our spine down that imaginary wall. Draw your chin down towards your chest, think
1:10
about lifting up to then roll down. So just a light connection into that ball, focus on
1:16
that flexion in your spine as you fold forward. Just think about bringing the arms back down
1:23
by your side as you restack your spine. Slide your spine up that imaginary wall, reach to
1:31
the ceiling, slide down the wall, chin to chest, lift up to then fold forward. So just
1:39
drawing your navel in and up, down we go, pause here, take an inhale and then slowly
1:48
restack the spine, one vertebra at a time. Slide up the wall just one more time, sliding
1:56
down, chin lowers, find that flexion, that movement in the spine which then creates that
2:06
connection into the abdominals, pause and then slowly roll all the way back up, find
2:15
that long spine, lengthen the spine. Cross back your arms for me, press the forearms
2:20
together, lift the crown of your head to the ceiling, slowly lift those heels away from
2:26
the floor. Lower the heels with a tap and lift again and again. So trying to keep the
2:33
toes, all 10 toes down on the floor. So we're warming up those calves, challenging our balance
2:41
press the forearms together, breathe out, breathe out. Okay we're going 5, 4, squeeze
2:49
on the ball, 3, 2, 1 and hold and pulse, 8, 7, 6, 5, 4, 3, 2, 1 and down we come. Relax
3:03
the arms, raise your arms to the ceiling, we're going to go into our rag doll, we're
3:07
going to sweep down, we're going to lift up and again, good and 4 and 3, softening those
3:17
knees and 2 and last one. Nice, come all the way out of this, I'm going to turn towards
3:29
you, just going to go into a side bend just to warm ourselves up a little bit more, reach
3:34
one arm down, lift up and over. So as I go to the right side, I'm really thinking about
3:40
that left heel, left foot, staying grounded on the floor. Okay we're going to lift up
3:46
we're going to inhale as we reach down and exhale. Inhale, exhale and one more here. Good
3:58
we're going to come all the way up, we're going to switch sides, we go over and we lift
4:05
and again, so drawing your navel in towards your spine, try and keep the shoulders front
4:12
on, what I mean by that is that we're not rolling that front shoulder forwards or backwards
4:19
Good and last one and all the way up. Nice, okay so what I want you to do is I want you
4:28
to step forwards and I want you to place the ball behind your right foot and then you're
4:34
going to step back and you're going to place the right heel on top of the ball, so I've
4:40
still got, hopefully you can see, the ball of my foot, my toes down on the floor. Then
4:45
take a step wide, so I've stepped out to that left side and we're going to squat down
4:51
so you're going to keep the toes and the balls of both feet on the floor. We're going to
4:55
reach the arms forward, drive those hips back. Good, you're going to come all the way up
5:02
so inhale, exhale. So as I come down, I'm pressing those knees out nice and wide. Fabulous
5:13
brilliant, so core engaged. Nice, think about trying to bring the glutes level with those
5:20
knees, come down and hold here. Coss up the arms, you're going to pulse, eight, seven
5:26
six, watch those knees. Well done, you're going four, three, two, one, hold here. Three
5:36
two, one, slowly come all the way up. Okay, you're going to press the arms forward
5:44
you're going to squat down low, hold, lift the heel off the floor, lower and stand
5:51
Lift, lower, stand. So these are all moves that we've been doing in my Friday morning
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early class. We start at 20 to 7, no we don't, yes we do, 20 to 7 on a Friday morning
6:08
Such an amazing group of people, they roll out of bed in the winter, in the dark and they turn
6:16
up whatever the weather and we move our bodies, get warm and get strong together and we've been
6:22
using the ball for the last few weeks. They're loving it, or at least I think they are
6:29
We're going to come down, we're going to hold here, you're going to lift your heel off the floor
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and we're going to hold, eight, seven, six, five, four, three, two, one, heel comes down
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come all the way up. Okay, I want you to raise your arms up to the ceiling, you're going to slide
6:49
down, no you're not going to slide down, you're going to squat down. Okay, so you squat down
6:55
bring the arms to shoulder height, lift your heel off the floor, keep it off the floor
7:01
come up, reach to the ceiling, slowly come down, heel stays off the floor if you can
7:07
slowly come up, when you get to the top squeeze those glutes. So we're slowly coming down, so it's going to challenge your balance
7:15
breathe in, breathe out, breathe in, out, good. So think about range of movement here, so trying to go for depth on the squat
7:30
drive the hips back, yes, we're not bringing those knees forward, they will naturally come forward
7:37
as you squat down, what we're not doing is leading with the knees
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soften those hips, back and down we go with the glutes, this is your last one
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you're going to come down, you're going to pause, cross out the arms, hold here, lift and lower the
7:54
heel, three, two, one, heel comes down, come all the way up, relax, release, shake out those legs
8:06
good, step over, okay, so the ball is now going behind your left heel
8:14
left foot, step in front of the ball, I just want to move it back a little bit more, okay
8:19
so you know what to do, take your time with this, position the foot so your heel is on the ball
8:27
and step that right foot wider, so my feet are wider than my shoulders and I want to make sure
8:33
that the toes are a little, okay, we are going to keep the feet, the balls of the toes and the
8:40
balls of the feet down, soften those hips, down we come, slowly come up, breathe in
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breathe out, so you know what's coming now, so smile, enjoy, you're doing really well
8:59
okay, slow, so this is a great workout to do when you are short on time, you want to feel that
9:06
something's quick and effective, it's a great one to add on to another workout or when you've done
9:11
this one today, then maybe go on to one of our core workouts or upper body using different muscles
9:17
hold here, cross out the arms, you're going to pause for eight, seven, six, five, four, three
9:26
two, one, hold, slowly come all the way up, relax, getting nice and warm around the thighs
9:38
around the glutes, okay, down we come, reach those arms forward, pause, lift the heel
9:46
lower, slowly come up and again, breathe, yes, well done, nice work, just make sure those knees aren't rotating in, good, you're doing great
10:06
okay, last four, good and three, I've got my serious face on now, game face, yes, last one
10:19
coming down, hold, heel off the floor, three, two, one, heel comes down, slowly come all the way up
10:28
nice work, reach those arms up to the ceiling, relax your shoulders, okay, we're going to
10:36
come down, we're going to bring the arms level with our shoulders, we're going to come to here
10:41
you're going to lift the heel off the floor, hold, slowly come up, squeeze those glutes
10:48
slowly come down, nice and again, lift and down, nice, slowly up, slowly down, good, well done
11:04
so making sure you're finding a connection into the glutes when you're here, yes, good
11:11
so any strong controlled movements, we've got this, nice job, well done, last one
11:21
all the way up, all the way down, cross out those arms, hold there, heel off the floor, three
11:29
two, one, slowly come up, bring the heel down, relax, nice, you're going to pick up your ball
11:40
you're going to stand in the middle of your mat, stand with your feet close together, okay
11:46
press into the ball and press the ball up towards the ceiling, okay, relax your shoulders, lift
11:53
your right heel off the floor, now I want you to look straight ahead or look with the eyes up to
11:58
the ceiling, we're not tipping our head, head's in a neutral position, okay, so eye line straight
12:04
ahead or look up, lift that knee up towards you and then stand into this hip, so lift out the hip
12:14
squeeze the glutes, good, pull your core in, bring your right hand down, bring your left arm down
12:21
take the ball and switch, then the left hand comes down, right hand and switch and again
12:36
nice, well done, so strong in that standing leg, last couple here, well done and last one, good, pause, three, two, one, slowly bring that foot
12:54
down to the floor, relax, nice, okay, we're going to switch sides, so take the arms up, lift the heel
13:03
off the floor, okay, start to think about your balance, start to think about this standing leg
13:08
lift from the hip, squeeze the glutes, raise the knee up towards you, okay, so bring one hand down
13:17
thread the ball under, take the ball in the other hand and switch, so balance can be very different
13:24
from one side to the other, take your time with this, we're not in a rush, believe it or not
13:32
believe it or not, slow and controlled, breathe and again, last one
13:57
slowly bring the foot down and relax, good, take the feet a little bit wider
14:04
take the ball on the outside of your right thigh, raise the left arm up towards the ceiling
14:10
okay, we're going to go over into our side bend, you're going to roll this ball down the side of
14:15
your thigh, press into the ball, turn your head, look towards the floor and down we go, we're
14:23
pulsing, so shortening the waist on this side, lifting the ribs away from the hip on this side
14:29
really working into your obliques, reach with the arm and two and last one
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head centre, come all the way up, nice work, switch sides, okay, take your time, reach to the ceiling
14:47
keep the shoulder relaxed, press into the ball, go up and over, nice, good, come all the way back up
14:56
and again, roll down, reach and lift, nice, over we go and hold here, good, look towards the floor
15:07
place your palm on the ball and then we're just trying to increase that range of movement
15:13
nice and again, last two, last one, good, head centre and come all the way up, nice, okay
15:27
you get your feet to stick into the mat, you're going to place the ball in between your calves
15:34
just above the ankles, okay, cot sack those arms, squeeze on that ball, slowly lift those heels
15:41
away from the floor, okay, slowly bring them down, okay, we're going to do this a couple more times
15:47
and then we're going to layer into this if we can and slowly down, so really finding that connection
15:55
okay, squeeze the ball and release, okay, we're going to lift those heels
16:02
nice and we're going to slide our spine down that imaginary wall, down, down, down, down
16:11
pause, slowly, slowly, slowly come up, pause at the top, bring those heels down, can you see that
16:20
wobble, yep, it's challenging for me too, okay, take your time, lift, now if you wish, reach the arms
16:28
reach the arms to the ceiling, so we're going to come down, so we try not to lean forwards
16:34
lift the crown of the head towards the ceiling, just work on your own range here, you don't have
16:40
to come as low as me, you can come lower than me, slowly come up and down, good, one more time
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heels lift and then we're softening those knees, we slide down the floor, pause
17:02
that was a bit mean making you pause, heels come down, relax, get rid of the ball
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we're going to go into our ragdoll, we're going to reach up and sweep down, hand lift and two
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our last one, lift, bring your hands together and yes, we're done, awesome, okay, that was your quick
17:30
fabulous fix for today, if you've got more time or you've got more energy, find another workout
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core workout, upper body or if you're feeling really crazy, go for another lower body, well done
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I will see you very soon
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