Welcome to today's video. Do you find some or a lot of the exercise suggestions out there
get you laying down on the floor? And you may find that you just don't have enough space at home.
Or you don't have time during the day to get yourself laying on the floor for the exercises?
In which case in this video, we'll go through three Pilates ball standing exercises that
you can add to your routine if you'd like. This means you can do exercises in standing and it
just creates a little bit more of a functional exercise rather than the exercises laying down.
It really translates into day-to-day movements standing or sitting. You can use the Pilates ball
to increase the challenge and perhaps get some different muscles working within an exercise.
If you're unfamiliar with the small ball or the Pilates ball then check
out our beginners video that we've gone through and we've made a few suggestions
for those of you new to the ball.
My name is Claire. I'm a Physiotherapist from PhysioFit Health.
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So, the first exercise you're going to try with the ball, you want to make sure the ball is fairly well
inflated for this one and then you're going to place the ball down around your ankles.
And so, in between the legs, down and around the ankles and I want you to think about
really squeezing the ball with your ankles and with your heels. So, you're just going to create a
little bit of of tension as you're trying to get these legs a little bit closer together.
So, the ball's going to stop you and you may start to feel it around like the inside of the legs.
And you may even start to feel up and around the glutes and the hip. Now, once you've got the ball
squeezed then you are going to keep squeezing as you raise yourself up onto your tiptoes. And then
you're going to lower yourself all the way back down. So, the knees are fairly straight
as you're doing this one. So, you're going to raise all the way up onto your tiptoes and then
all the way back down again. Now, throughout the movement, I'm just going to turn so, you can see a
slightly different angle. You want to keep the ball squeezed throughout the whole of the movement.
So yeah, with the ball it just adds these muscles on the inside of the thigh and potentially can get
the glutes as well as working on the calf and because you're lifting your heels up and down.
I'd suggest doing your 3 x 10 repetitions and then you can take the ball away.
The second exercise to try out in standing with a ball. Again, you're wanting the ball
fairly well inflated and you're going to place it now in between the knees. And you are going to
squeeze these knees together. So, you just want to increase the work done with these muscles on
the inside of the thigh. Again, you might find that you're feeling the work around the glutes
and the back of the hips. And you're starting with your knees bent and then you're going to
bend your knees and lower yourself down into your squat position. Now, please keep squeezing the ball
as you raise yourself all the way back up. So, this is your simple squat but adding the ball
will work more muscles around the legs. So, keep squeezing and you are going to aim for your
3 x 10 repetitions with this one. So, nice easy one to do
The third exercise that you're going to try with the ball.
Again, you want it fairly well inflated and as with the second exercise we've
just gone through, you do want to squeeze the ball in between the knees. So, that's where you're going
to place it and you're going to bend your knees. So, your start position is with your knees bent
into that squat position. So, you keep in the squat position. You keep squeezing the ball and
then you're going to raise up onto your tiptoes and then lower yourself all the way back down again.
So, it's keeping the ball squeezed and I'll turn so you see slightly different angles.
And then raising up onto the tiptoes and all the way back down again. Now, you're going to do your
3 x 10 repetitions and see how you feel. It's a good workout for all of the different muscles
in the leg, that's one. You get your calf work because you're raising up and down on your tiptoes.
and you've got your your quads and your glutes because you're getting into your squat position
And you're going to get inside your thighs as well because you're squeezing the ball.
So, ticks many different boxes.
Try them all out. Try one of them. Try all three of them as a little sequence routine.
Like I said, the ball's really good for adding a little bit of variety to the exercises.
Share this video with anyone you know that may be interested in trying these out and I'll see you soon!