Build strength and improve balance with just a chair and a Pilates ball

I’ve recently been working with an 84-year-old who wanted to rebuild strength and improve her balance after spending a month in hospital following a fall.

We’ve been using a Pilates mini ball like this one from Amazon to do low-impact seated exercise, and when I took the ball along to show my Fit for Life class regulars, they were all keen to know how to use it.

So I created a simple six-move Pilates ball chair workout to get them started, and it’s below for you to try as well.

What I love about seated exercise is that the legs can’t help stabilize the body as much, so the core has to work harder, making it a great way to build mid-body strength.

And chair workouts guarantee that the session is low impact to lower the risk of injury, which I know is a big plus for the seniors I work with, some of whom are in their nineties. I hope I’m still exercising like them when I’m 90.

The workout in brief

You’ll need a chair and a Pilates ball for this workout. Perform the workout as a circuit, doing 8 reps of each exercise, then resting for 30 seconds. That’s one round. Complete two rounds in total.

1. Thigh ball pulse
2. Thigh ball alternating leg lift
3. Heel lift
4. Ball step
5. Side punch and side step
6. Chest press
7. Overhead sway
8. Diagonal reach

Exercise guides

1. Thigh ball pulse

Reps: 8

• Place the ball between your knees and squeeze so it doesn’t drop on the floor.
• Squeeze the ball harder between your knees, then relax slightly.
• Continue with these small pulse squeezes.

2. Thigh ball alternating leg lift

Reps: 8 each side

• Place the ball between your knees and squeeze so it doesn’t drop on the floor.
• Keep that tension as you raise your right leg off the floor, straightening it. Lower to the floor and swap legs. That’s one rep.

3. Heel lift

Reps: 8

• Place the ball between your knees and squeeze so it doesn’t drop on the floor.
• Raise your heels off the floor.
• Pause at the top, then slowly lower.

4. Ball step

Reps: 8 each side

• Hold onto the sides of the seat and place the ball under your right foot.
• Lift your right foot then stamp on the ball, aiming to trap it under your foot, pushing down with your right heel into the ball to stabilize it and stop it rolling around.
• Complete all your reps on one side then swap sides.

5. Side punch and side step

Reps: 8 each side

This is a tricky coordination exercise so take your time!

• Sit holding the ball in your right hand.
• Squeeze the ball hard as you simultaneously extend your right arm to the left and your right leg to the right.
• Return to the center, pass the ball into your left hand and repeat on the other side.
• Continue, alternating sides with each rep.

6. Chest press

Reps: 8

• Hold the ball in both hands in front of your chest, squeezing tight.
• Squeezing the ball throughout, extend your arms forward.
• Bend your elbows to bring the ball back to your chest.

7. Overhead sway

Reps: 8 each side

• Hold the ball above your head with your arms extended and your biceps next to your ears.
• Squeezing the ball throughout, lean to the right.
• Return to the center and repeat on the other side.
• Continue, alternating sides with each rep.

8. Diagonal reach

Reps: 8 each side

• Hold the ball in your right hand.
• Extend your right arm diagonally up past your right shoulder.
• Return to the center then extend your right arm diagonally down past your left thigh.
• Complete all your reps on your right side, then swap sides.

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Add this name-brand mini Pilates ball to your home set-up for the cost of a pseudo-brand. You can get it in blue for the same price if you prefer.

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