Prancing with the ball is a great Pilates mat exercise to strengthen the deep abdominals and pelvic floor muscles.
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. Thanks.
We’re going to be doing prancing with the ball. You want to skip this exercise if you are in any acute pain or if you have an over active pelvic floor.
Amanda is going to do prancing with the ball. She’s going to place the ball under her sacrum because this helps build the natural connection into the pelvic floor, and transverse abs.
We want to make sure the feet are hip width apart and our palms are up. In prancing we actually start in the table top position. Amanda’s going to go into the table top using her exhale to connect into the core and she’s going to go into the prancing starting with the toe tap.
She’s going to go down towards her toes using the exhale to fire up the abdominals, feeling the connection of the psoas as well. We want to keep out of the pecs as much as possible. We don’t want the shoulders to roll forward too much. You want to make sure that you’re bringing the legs down only as far as you can support with the abdominals so that you don’t start working out your pecs and your lower back.
You want to think about the glute connection of the leg that’s going down. That’s a really nice addition to the core work. You can actually find that your leg feels lighter when you use the bum.
You could also challenge yourself a little bit more with this by flexing the feet and going towards the heel. The distance is further that way.
Again, you want to make sure that you go only as far as you can support with the glutes, the psoas, and the abdominals. You don’t really want to get into tension of the neck, shoulders, and lower back. This is a whole core exercise. So we’re working bum, pelvic floor, psoas, and abdominals.