Easy Exercises

• The Hundred exercise with your feet on the ball and the Spine Stretch are easy Pilates exercises that can be done with a ball. Hundreds are easily modified with the addition of the exercise ball. Lie on your back with your feet on top of a ball. Legs are straight. Place your arms to your sides, palms down. Lift your upper body off the floor, including your arms. Keep your chin off your chest. Raise and lower your arms a few inches. You can count 100 arm flutters or simply try to hold the position for 30 seconds.
  
  The Spine Stretch is an easy exercise whereby you lie face up on a ball and allow your spine to stretch over the ball. Reach your arms overhead to the floor, and keep your feet on the ground. Hold for 30 seconds and remember to breathe.
  
  

Moderate Level Exercises

• The Plank is another exercise that can be enhanced with the addition of a ball. Instead of holding yourself on your hands and toes in a push-up position, place a ball under your hips and stomach. Hands are flat on the floor positioned below your shoulders. Your feet and legs will be lifted in the air parallel to the floor. Hold the Plank for 30 to 60 seconds.
  
  The Hundreds can be modified another way with the ball. Instead of putting your feet on the ball, hold a ball between your shins. Squeeze it tightly and hold it at a 45-degree angle from the floor. Your upper and lower body will now be lifted in a "V" pose. Do 100 arm flutters.
  
  

Advanced Ball Exercises

• The Open Leg Rocker is a harder exercises you can do with a ball. Like with the Hundred, the Open Leg Rocker can be done holding the ball between your shins or ankles and squeezing tightly. Balance on your hip bones with your body up like with the Hundred but with the upper and lower body almost touching. Straighten your legs and hold the ball between the shins. Grab onto the back of your calves or ankles. Roll backwards in a smooth motion onto your shoulders but not your neck. Roll back up. Do 10 to 20 rolls. You can do three sets.