The Pilates Ball

To get on the ball

we've blended Yoga, Pilates and strength moves using a stability ball for an incredible total-body tone-up.

1. Bridge chest press and grasp a dumbbell in each hand, then sit on the ball and walk feet forward until upper back, shoulders and head are supported on ball, feet hip-width apart, knees over ankles. Contract abs, lifting hips to a bridge position, forming one straight line from head to knees. Extend arms so they align with shoulders, palms facing forward, and squeeze shoulder blades down and together. Bend elbows out, aligning elbows with shoulders, forearms parallel, wrists neutral. Straighten arms to starting position and repeat. Do 2 sets of 8-10 reps, resting 60 seconds between sets. Weight: 5-10 pounds in each hand. Strengthens chest, triceps, front shoulders

2. Side lying lift: Kneeling with your right side against ball, place right elbow and forearm on top of ball, then lean right hip against ball, placing left hand on left hip. Keeping right knee, shin and top of foot on floor, contract abs to stabilize torso, then extend left leg out to the side so your left instep touches floor. Keeping hips and shoulders square, spine in a neutral position, lift left leg to hip height so it's parallel to floor, toes and knees pointing forward. Lower leg to floor and repeat for reps. Switch sides and repeat to complete 1 set. Do 2-3 sets of 10-15 reps on each side. Weight: 2- to 4-pound ankle weight (optional). Strengthens upper hips.

Yoga moves

Why they work If you're a Yoga novice, the stability Pilates ball can act as a support, helping you to get into poses that otherwise might be too difficult or uncomfortable. This not only strengthens the target muscles, but recruits large and small stabilizers. If you're already proficient at Yoga, you can use the ball to increase the challenge of certain poses as a dynamic surface or resistance.

3. Extended right angle Sit on ball, then separate feet about 4-5 feet apart, turning right foot out to 90 degrees and turning left foot out to 45 degrees, so torso faces right. Bend right knee to a 90-degree angle, aligning it directly over right foot, and straighten left leg, adjusting ball so it's under right thigh and hip. Stabilize your position, pressing left foot down on the floor, squeezing left leg straight; lift arms up to shoulder height and extend them, palms down. Lean torso to the right, resting right forearm on top of right thigh; rotate chest open, extending left arm toward ceiling. Hold for 5-10 breaths. To release, inhale as you press right foot down into the floor and lift torso back up. Shift feet to switch sides and repeat. Strengthens quadriceps, hamstrings, buttocks, inner thighs, upper hips, abdominal, upper and middle back; stretches chest,

4. Camel pose: Kneel on a mat with knees hip-width apart, then place ball behind you so it rests on your calves or heels, tops of feet flat on floor, buttocks touching your round plastic friend and place hands on the sides of the round object. Inhale as you lean torso back into moderate back-bend, then exhale, using ball for support. Squeezing buttocks and lengthening lower back, keep chin level. Hold for 5-10 breaths. Inhale as you press hands into sides of ball and push yourself up to starting position, then exhale as you contract abdominal to stabilize torso. Strengthens spine extensions; stretches chest, front shoulders.

Yoga, Pilates or stability ball

Holding the ball (either with your hands or even between your ankles or legs) as you execute certain moves increases the workload, particularly on your abs. Meanwhile, pressing your body into the ball with other moves assists you in optimum positioning so you can get more out of the exercise. The two moves that follow require you to maintain a contraction of your core muscles for stabilization and a serious workout for your midriff.

5. Crisscross: Lie face up on floor with knees bent and aligned over hips, calves raised and parallel to floor. Hold ball in both hands, arms extended, so ball hovers over your knees. Inhale, then exhale as you roll shoulder blades up and off the floor, extending right leg to 45 degrees and moving ball to the outside of left knee. Inhale, then exhale as you extend left leg and bend right knee, moving ball to outside of right knee, keeping shoulders lifted, neck in a neutral position. Continue to alternate sides without lowering shoulders to floor for 1 set of 20 reps total (10 reps with each leg) effectively strengthens abdominal.

6. Breaststroke: Drape your torso face down over the ball, so you're supported from upper rib cage to pelvis, feet open in a V, toes touching floor. Bend elbows to 90 degrees, aligned with shoulders, forearms parallel, palms facing down. Contract abs to lift navel away from ball, pressing pelvis into ball to stabilize yourself [A]. Inhale as you sweep arms forward and overhead in a V, simultaneously lifting upper torso off the ball in a mild back extension [B]. Exhale as you circle arms back and around as in a breaststroke, lowering torso back down. Do 1 set of 10 reps. Strengthens upper back, shoulders, spine.

Why they work The Pilates ball can help you position your body properly so you're able to get a more effective stretch. By supporting your body weight, it also allows you to relax into a stretch while taking stress off your joints.

7. Sit on the stability ball then walk feet forward, lowering hips until torso is at an incline against the ball, knees bent, butt close to floor, legs slightly more than hip-width apart, arms relaxed at sides. Inhale as you straighten legs and extend spine so entire back, hips and pelvis are on ball, feet flat; exhale; reach arms overhead. Relax for at least 30 seconds; release by bending knees and rolling up. Stretches back, abdominal chest, front shoulders

8. Seated hamstrings stretch: Sit on it with hands on thighs, knees bent and aligned with ankles, then straighten one leg, toes up, heel on floor. Inhale as you push ball back with buttocks and lengthen spine, then exhale as you hinge forward from hips toward extended leg until you feel a stretch in your hamstrings. Hold for at least 30 seconds, then bring torso up and repeat with opposite leg. Stretches hamstrings, spine.

Cardio moves

Starting position for all exercises sit slightly forward of the center of the ball, with feet hip-width apart, knees bent and in line with ankles. Keep chin level, ears stacked over shoulders, shoulder blades pulled back and together, spine extended, chest lifted and abs pulled in. Relax your hands on your thighs or on either side of you, touching the ball for balance.

1. Sitting in starting position, begin to bounce and lift your knees as if jogging or marching, raising arms overhead with one knee lift [shown] and lowering arms with the next knee lift. For more legwork, try jogging without bouncing and doing a more controlled leg lift, arms down by your sides.

2. Bounce and separate legs wide into a straddle, feet flat on floor, swinging arms overhead in a wide V. Bounce again, bringing feet back together as arms swing down, placing hands on ball and lifting your butt off the ball slightly. Lower to sit on the ball, then repeat.

3. Bounce and quarter-turn your torso and upper body to the right as you lift feet and bring them together, then down to the left of the ball (think: ski slalom) as arms swing low to the right as if to "plant your poles". Bounce and switch arms and legs. Continue switching sides, moving quickly side to side. Roll more to the side as you become more experienced.

4. Side lunge: Separate legs slightly more than hip-width apart, feet flat on floor, hands by sides and touching ball. Bounce and shift weight onto your right foot so right knee is aligned over right ankle as you tap left foot out to the left side; keep right hand on the ball as left arm reaches straight overhead. Sit back and continue bouncing and alternating lunges from side to side.

5. Elbow to knee twist: With arms bent at shoulder height, forearms parallel and knuckles facing up, bounce and step sideways to the left as you lift right knee up toward chest; simultaneously bring left elbow toward right knee. Bounce and lower, quickly stepping sideways to the right, lifting left knee and rotating right elbow toward left knee. Continue bouncing and alternating sides.

Do the 6 weight-training, Yoga and Pilates ball moves in the order listed 2-3 times a week. Also, do 30-45 minutes of cardio 3-5 days a week, varying intensities and activities. For fun, variety and a surprisingly challenging aerobic workout.

Warm-up before every workout, sit on it and gently bounce for 2-3 minutes, maintaining good posture. Next, while sitting on it, circle hips slowly in a clockwise direction for 10 reps, starting small and gradually getting bigger before reversing for 10 reps. Then, slowly tilt pelvis forward and back, allowing it to roll, for another 10 reps in each direction. Finish with 10 slow hip rolls side to side like belly dancing.

Cool-down End each workout by doing the Stretch Moves

Stability balls come in a variety of sizes. A 55-centimeter one is appropriate for most intermediate and advanced exercisers. If you're a beginner maybe use a 65-centimeter ball, which has a bigger base of support. You also can determine the appropriate size for your height by sitting erect on top of it and placing your feet flat on the floor; when doing so, your thighs should be parallel to the floor. Prices typically range from $19-$35. To buy a Pilates ball and pump head to your local sporting-goods store or to the internet.