RollingSands Harmony Blog

In this video, you’ll learn how to use a small, inflatable exercise ball in the Pilates exercise called Lower and Lift.

We have two different sizes of these small exercise balls:  a 7″ Mini Exercise Ball and a 9″ Mini Exercise Ball for you to choose from.  You’ll see in this video that they perform this exercise with the ball somewhat deflated.  This is recommended when using these mini-balls during exercises.  If you want to use the ball for massage therapy or myofacial release, inflating them more will work better.  These Mini Exercise Therapy Balls have many uses.

Here’s an advanced Pilates exercise called the “V-Out” and Susan shows how to do it with a Stability Ball. The video is under one minute, and explains how to execute this exercise properly. Listen to her breath cues.

The following video is a series of excerpts showing the multitude of ways you can incorporate a Pilates Ring into your floor routine.  You’ll see ways to use the “magic circle” with your legs and arms.  A great way to add variety to your routine and add another level of challenge.

We carry two kinds of Pilates Rings: The Pilates Fitness Circle Pro by JFit and the Pilates Toning Ring with Cushioned Grips by Hugger Mugger.  In the video, she uses the cushions on the inside of the ring quite a bit, so the Toning Ring by Hugger Mugger might be more comfortable for you if you find you like those types of exercises.

Add a foam roller into your Pilates routines to add some excitement and challenge.  Adding tools such as balance discs and rollers add some variety to your routine and increase the challenge in your balance.  The following article contains six exercises that can be used with a foam roller.  The model is using a 36″ high density foam roller.

Enjoy the challenge!

Foam Roller Fun — Posted By Kelley Ranaudo On May 28, 2008
from PilatesDigest.com

Are you incorporating the foam roller into your Pilates exercise routine? We sell them to our clients all the time and they love using them at home. There are so many exciting and challenging options with the roller. It is a great addition to a group class, private session or home routine. Balancing can be difficult because of the small surface area, but the foam roller also helps with modifications for certain exercises, stretching and therapeutic work. Try some of my favorites to change up your routines:

Toe Taps/Knee Lifts Bring legs to table-top and hands to the side. Alternate reaching each foot to the floor and returning to table-top, while maintaining stabilization in your torso, pelvis and lower back.
Ab Prep Lying on your back, inhale to prepare. Exhale, lift your head and chest, reaching your hands to the opposite wall, and scooping your deep abdominals as you lift. Inhale, stay and intensify the scoop and exhale to lower.
Single Arm Balance Alternate arms while both feet are table-top. Another option is to alternate reaching one or both arms off the floor while one leg is table-top and one foot is touching the floor.
Swan Place your forearms on the roller with feet apart and laterally rotated. Lift your head, chest and abdominals into the Swan as the roller moves toward you. Feel the energy reach out of your toes and head. Keep your abdominals engaged to support your lower back. You should not feel discomfort in your back. Stabilize your shoulder blades and keep the muscles surrounding your rib cage engaged.
Side Forearm Plank Start on your forearm on your side with the roller under the outside of your lower leg. Hold the plank first lifting in your side closest to the floor, keeping your hips stacked. Once you feel stable, try to lift the top leg and hold. Try this position on the floor without the roller first.
Scissors Begin with your feet extended directly toward the ceiling. Inhale to prepare, and exhale open the legs to a scissor position, keeping the lumbo-pelvis region stable and reaching the energy out of the toes. Inhale to bring the legs together, and exhale to control the scissor motion in the opposite direction.

This is a nice combination of balance, strength and stretch to give your clients that are ready for something new. Have fun and keep your Pilates principles in mind throughout each exercise.

Following is a short video (<2min) on how to use a small PVC ball in Pilates while doing a Heel Squeeze to work the glutes.  Sometimes these small balls are called mini-balls, mini exercise balls, or therapy balls.  At RollingSands Harmony we offer three different sizes:  a 7″ Mini Therapy Ball or a 9″ Mini Therapy Ball.

We also carry a 6″ Body Rolling Ball, which could be used as well.

Here is an excerpt video showing a number of Pilates ab-toning, core strengthening exercises that can be done on a Stability Ball.  The video is only an excerpt of the original, but in the four minutes, you’ll still learn quite a few exercises to start incorporating into your routine.

We offer a selection of Stability Balls – both standard and burst-resistant.  Burst-resistant stability balls are made of a special material that will deflate slowly if punctured.  We also offer an eco-friendly PVC burst-resistant stability ball.

The following four exercises focus on the abdominal muscles while doing Pilates exercises with a Pilates Band.  Pilates bands are also known as resistance bands or exercise bands and can be used in other stretching and fitness exercises as well.

We also carry a Video DVD called the Pilates Body Band Challenge. A Pilates band is included with that DVD. It’s a great way to get started!

In just over one minute you can learn the proper techniques on how to use a Stability Ball in Pilates doing a Side Leg Lift.

Stability Balls have many names including Pilates Ball, Exercise Ball, Swiss ball, and so many more. You can find a variety of Stability Balls here.

When performing a Pilates Criss Cross, hold a light pair of toning balls in the hands near the side of the head instead of clasping the hands behind the head. Lie down on the floor, legs bent and lifted above your hips. Tuck in the abdominal muscles and lift the head and shoulders off the floor. Extend one leg out while the other pulls in toward your chest. Switch legs, pushing the opposite leg outward while bringing the other knee toward your chest.

For more ideas on how to incorporate Toning Balls into your Pilates routine or Yoga Poses, visit Toning Ball Workouts at Livestrong.com.

Visit About.com to watch a short video (<2min) on how to use an Exercise Band to introduce leg-toning exercises into your Pilates routine.  It is a simple leg bend and stretch, but it is still important to learn the proper technique to maximize benefits and minimize risks.

Pilates Bands

We offer Pilates Bands in our store.  One package includes three sets of bands of varying resistance levels making it easy to incorporate into different exercises, or to adapt as you become stronger over time.