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Knee Folds & Single Leg Stretch with overball

Updated: Feb 13, 2022

Bored of doing sit ups and crunches?...Try this core exercise variation using a Pilates overball. This move will really challenge your core strength, stability and precision!

All you need is a 9" Pilates overball and a mat!

If you don't have a Pilates ball you can still try this straight on the's still a very good workout.


Start by placing the ball under your lower back. You'll need to make sure that your pubic bone is pointing upwards, and your pelvis is in slight anterior tilt (just like when you "imprint" in a standard Pilates core exercise). From here, make sure you push onto the ball keeping the pelvis pointing upwards the whole time. Failure to have your pubic pone pointing upwards will result in an excessive arch of your lower back...bad!... to be avoided at all costs. Please do take your time and set up properly before you even start to move.

You'll need to move very slowly and focus on your centre to stabilise. Remember that slowing down movements not only increases the difficulty but also improves body awareness, precision and control. Functional benefits a plenty....

Remember that consistency is key!


Contact me for 1:1 or 2:1 (train with a mate) private sessions.

Visit the Private Session page for more info

Try some new core strength drills in my "Pilates Rocks!" class dedicated to Climbers. I'll coach you through a series of exercises designed to improve your strength and mobility on the rock wall. Weekly classes held in North London. Visit the booking page for the latest schedule of classes.

Find out more about Pilates helping you on the rock wall:


DISCLAIMER OF LIABILITY. Injuries can occur when participating in exercise, physical fitness and training programs. I strongly encourage you to work within your limits and listen to your body. If you have a health issue or injury of any kind limiting your physical fitness you should consult a licensed physician before to undertaking any exercise demonstrated on this website. You fully assume the risk of any resulting injury.

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