Stott Pilates Ultimate Balance

P.J. O'Clair, Moira Stott Merrithew
Year Released: 2002

Categories: Balance/Medicine/Mini/Stability Ball


As Sandra’s review stated, Ultimate Balance is based on a reformer routine, so the focus is a bit different than standard Pilates or stability ball workouts. I did feel it gave me a pretty good full-body workout. Nothing like lifting weights, of course, but my legs, abs, and even arms were well-utilized.

I will try to describe the moves in the actual workout, which begins after the warm-up sequence. Many of the moves are similar to mat exercises. The names aren’t very good, but hopefully my descriptions will be at least somewhat useful.

1. Ab crunch: Mini-crunch with legs on the ball
2. Footwork: Lying on your back with your feet in different positions on the ball, lift your hips up and keep them up while rolling the ball toward and away from you (this REALLY works the hamstrings, quads, and inner thighs)
3. Single leg: Sit on the ball with feet on the floor in front of you. Lift one foot and use the other leg to pull your body and the ball forward. Alternate feet.
4. Hundred: Lie on the ball with your shoulders and head supported, feet on the floor. Lift your hips so they are parallel with the floor. Lift your head and pump arms at your sides.
5. Short spine: (similar to jackknife) Lie on your back holding the ball between your legs (knee/ankle area). Lift legs above head, hips off ground, straighten legs above you. Roll your back down slowly, bend legs and extend them forward.
6. Coordination: (similar to double leg stretch) Lie on your back with knees bent at a 45 degree ankle over your hips and arms straight up above you, holding the ball. Extend arms and legs straight, away from you at 45 degree ankle to floor, then bring back in.
7. Round and straight back: Sit on the ball and make rowing motions with your arm, with a curved and then straight spine.
8. Stomach massage: Sit on the floor with the ball in front of you. Put your feet on the ball with knees bent. Push the ball out while engaging your abs to keep the back straight.
9. Long box series: Lie prone with thighs or shins on the ball with your arms on the ground in front of you (plank). Push and pull back and forth to work abs and arms.
10. Mermaid: Lie on your side over the ball with your legs straight out. Lift up to work the sides of your torso (like an oblique crunch)
11. Long stretch: Plank position with elbows bent and on ball, feet on the ground. Pull the ball back and forth.
12. Down stretch: (like the swan) Plank position with hands on the floor, lower body on ball. Rock back and forth.
13. Elephant: (pike) Plank with legs on ball, hands on floor. Pull pelvis up using abs.
14. Thigh stretch: Sit on your knees, lift up (like Lotte Berk knee dancing) then lean back keeping legs and back straight. The ball is held at your side and rolled back and forth as you lean back and forward.
15. Mermaid: (yes, again, but this is like the usual one) Sit on the floor, turn towards one side and lean over the ball. Push the ball away to stretch, then change sides.
16. Knee stretches: Plank with hands on floor, shins on ball. Roll ball forward and back by bending knees and engaging abs.
17. Bicycle: Same as knee stretches, but one shin stays on the ball while the other is off, alternating knees.
18. Hamstring stretch: Sit on the ball with one leg straight out, other bent, lean over to stretch.

It’s funny, the only thing that felt difficult at the time was the Footwork, but the next day several areas of my body remembered the workout. It didn’t seem to work the abs as much as I’d hoped, but surprised me by working my arms and lower body quite well.

I’m not sure if I’ll keep this one—it’s one of those I’m not sure how I’ll fit in to my schedule. I do think the ball is used effectively in this workout, so if you’re looking for a good ball workout that’s somewhat non-traditional, this is definitely one to consider.

Instructor Comments:
I know some say Moira can be dry, but I find both her and PJ to be really soothing. They’re pretty serious, but do make little silly comments now and then. They demonstrate good form and explain what NOT to do too. They both strike me as elegant instructors—there’s something really fluid about the way they move that inspires me.

Pratima

09/29/2005