Double-Leg Ball Press

This is one of my favorite exercises on the Pilates Reformer. Some of its benefits include: increases scapular stability; cervical decompression; enhances pelvic stability; pelvic floor concentration; encourages proper breath technique; promotes knee, ankle and foot strength and enhances balance and coordination.

by Ariel Hernandez

This is one of my favorite exercises on the Pilates Reformer. Some of its benefits include:

  • Increases scapular stability
  • Cervical decompression
  • Enhances pelvic stability
  • Pelvic floor concentration
  • Encourages proper breath technique
  • Promotes knee, ankle and foot strength
  • Enhances balance and coordination

And so much more! There are a few more modifications and progressions I’ll go over in my next blog, so stay tuned.

Prop: small–medium squishy ball

Spring Setup: 1–2 springs

Setup: Lie on your back on the carriage with the ball in the middle of the footbar and your feet together on the ball, knees bent. Make sure to maintain a neutral pelvis and neutral spine.

1. Inhale as you press the carriage away.

2. Exhale as you return the carriage back to the starting position.

Ariel - photo 1

 

Ariel photo 2

Tips:

1. Please make sure to start with small movements. There is no need to go all the way out when you first start. Take your time and allow your body to properly recruit the proper muscles.

2. Remember:  Moving slow with control will give you more benefits than speeding. (I never understand why people go so fast on the Reformer.)

Thank you so much…keep the questions coming!

 

TrainerAriel@gmail.com

ThePilatesGuy.net

FusionFitnessUSA.com

 

 

 


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