The pilates ball is an effective training tool because it promotes core stabilization by adding resistance, which forces exercisers to activate their pelvic floor muscles. Additionally, the ball acts as an unstable surface, which promotes deeper core stabilization.
The following exercises require activating, or “hollowing out,” the pelvic floor. The feeling is similar to a Kegel exercise or stopping the flow of urine. When lying down, draw the pelvic muscles up and the navel inward toward the spine. Maintain this position while breathing. The exercises can be added into any fitness routine or performed in sequential order. It is best to perform the exercises at a slower pace, which challenges the deep layers of the core. When performed correctly, six to eight repetitions in total or on each side is sufficient.