This four-week programme is perfect for learning to do Pilates exercises with a Gym Ball.
The instability created by the ball helps activate the deep core muscles.
As with standard Pilates exercises, the Gym Ball helps strengthen slack muscles and lengthen tight muscles while giving your body better balance and inner strength.
Each workout in this programme has three parts: pre-Pilates to get into the flow (breathing, posture and balance), three exercises to work the entire body, and a final phase of relaxation.
Take your time for the pre-Pilates exercises to understand and feel the "Pilates breathing" method.
You should also get comfortable with the Swiss Ball as you'll be using it a lot!
For each exercise, make sure you maintain the integrity of the posture the entire time. If you feel that you can't keep proper form, go back to the time you held it from the first week.
If you need to, stick with the basic exercises from the first couple of weeks. Do what feels right for you!
This is the last week - remember all the tips we've given you until now: use the Pilates breathing method, engage your pelvic floor (perineum), keep your hips in a neutral position, keep your ribs and shoulders down, and bring your shoulder blades together! Let's go!