There are many pilates ball exercises, and all are a great addition to any pilates exercise routine. Most people now a days who take pilates are actually doing it with the exercise ball, doing the exercises, and having fun at the same time seems to be the way to go.

There are many pilates ball exercises, however, we will focus on just 1 simple one today, the knee folds:

This exercise is normally done on the mat, while laying flat on your back and uses the abdominal muscles to stabilize your body. This version has you "on the ball" with it!

• Sit on the ball with your feet planted firmly on the floor.
• Sit up straight, and make sure your shoulders are square with your hips, no slouching, as this that will not help you with what this workout is supposed to do for you.
• Legs and feet should be parallel, and around hip distance apart.
• Relax your shoulders, and allow your chest to open, keep your breathing steady through-out this entire exercise
• While keeping balance, roll your shoulder blades down, and place your hands on the ball, on either side of you.
• Make sure you do not move at all while you do that; the rest of your body must remain absolutely still
• Make sure your abdomen muscles are pulled in, and your spine is neutral.
• Once you are a lined properly lift one foot of the ground, keeping everything else perfectly still.
• When you place your foot back on the ground, you must have total control, and do this very lightly, don't just slam your foot down, that will not do any good.

Repeat this exercise with your other leg, doing at least 5 times on each side.

Is Your Ball Squishy or Firm?

When doing this exercise make sure that your ball as a little give to it, as a solid ball will not be of any use to you in any pilates ball exercises. The ball should be a little squishy, which will make it a little more stable for you, and make exercising with it much easier.

Make Your Core Sleek!

Doing this exercise will increase your balance and stability through out your entire body, as you are using your abs to control yourself from falling. Just imagine out tight your ab muscles are going to be after you do this exercise for awhile. Doing this exercise is going to bring you one step closer to the body you desire.

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