26/06/2025
Pilates Ball Teaser Challenges
Harder than it looks and we got some great outtakes 😂😂😂
Position 1:
Seated Roll Down with Ball (Arms Outstretched)
How to Do:
Sit tall on a mat, legs extended, feet flexed.Hold a Pilates ball in both hands, arms fully outstretched in front.Inhale to prepare.Exhale and begin to slowly roll down one vertebra at a time, keeping the ball level and arms parallel to the floor.Inhale at the bottom; exhale to roll back up to seated, engaging the core.
Muscles Used:
Abdominals (transverse abdominis, re**us abdominis)Hip flexorsSpinal erectors (for controlled lowering and lifting)Shoulders and arms (for holding ball steady)
Focus Points:
Move slowly and with control — no jerky motions.Maintain a C-curve in the spine.Keep shoulders relaxed and away from ears.Ball stays steady — this activates the stabilising muscles of the arms and core.
Position 2:
Ball Pose Rocking (Knees to Chest, Nose to Ball)
How to Do:
Begin seated, knees drawn into the chest, holding a ball between your knees and forearms.Keep chin tucked, nose close to the ball.Use a gentle rock back and forth along the spine — small, controlled movements.Maintain a rounded spine and compact shape throughout.
Muscles Used:
Deep core stabilisers (transverse abdominis, pelvic floor)Rectus abdominisQuadriceps and hip flexors (maintaining knee hold)Upper back and shoulders (light tension holding position)
Focus Points:
Keep the ball sandwiched steadily between the knees and arms.Control the rock — avoid letting momentum take over.Engage the pelvic floor and breath into your rib cage.
Position 3:
Open Leg Rocker (Teaser V-Shape) with Ball Between Ankles
How to Do:
Begin in a V-sit position, legs extended upward into a wide “V” and ball held between ankles.Arms can reach toward legs or hover for balance.Rock back onto the sacrum and then return to balance at the top.Legs remain straight and elevated, core engaged throughout.
Muscles Used:
Core (especially re**us abdominis and obliques)Hip flexorsAdductors (squeezing ball)Lower back (spinal control and balance)
Focus Points:
Keep the ball steady between ankles — this recruits inner thigh control.Spine stays lengthened, not collapsed.Avoid letting legs fall — core must stay fully engaged to hold them up.Rocking should be smooth and balanced, ending each rep in a strong V-sit.
