Free Downloadable Swiss Ball Pilates Class Plan With Core Stability Theme: Created Using The Online Pilates Lesson Planner
Hey there, fellow Pilates enthusiasts and teachers!
Check out this free downloadable Swiss Ball Pilates class plan (see below). One of our members created this killer workout using the online Pilates Lesson Planner, and it’s a blast for targeting those abs.
Now, you might be thinking,
“How can I possibly come up with my own Swiss Ball lesson plan?”
Well, let me tell you, the online Pilates Lesson Planner makes it a breeze. With over 100,000 prefilled and editable Pilates lesson plans, and new plans added every day, the possibilities are endless.
And let’s talk about the “Pilates Exercise Category Filter” – it’s a game changer, folks. Want to focus on Swiss Ball exercises? Just click that filter and voila…you have access to dozens of Swiss Ball moves. With 84 filters total (e.g. “arm balance”, “back bend”, “hip opener”, “side bend, “twist), finding the perfect exercise has never been easier.
So what are you waiting for?
Let’s get those Swiss Balls rolling!
Table of Contents
Free Downloadable Pilates Class Plan PDF: Swiss Ball Core Stability Theme
With the online Pilates Lesson Planner, lesson planning has never been easier. Each plan is designed with three distinct versions: a detailed “Pilates teacher version,” a convenient “student practice sheet,” and a helpful “stream version” with a video stream of the lesson plan. This comprehensive approach allows Pilates instructors to efficiently plan and deliver high-quality lessons to their students. The online Pilates Lesson Planner instantly generates all three versions. All you need to do is drag and drop the exercises you want in your plan.
Time to grab your trusty Swiss Ball and get those abs fired up!
Swiss Ball Core Stability Pilates Class Plan (long version PDF)
Swiss Ball Core Stability Pilates Class Plan (short version PDF)
Swiss Ball Core Stability Pilates Class Plan (stream version)
If you liked that Swiss Ball class plan, you might like this free Pilates matwork class plan.
3 Three Swiss Ball Exercises From The Class Plan
Alright folks, hold on to your exercise balls because we’re about to bounce into three of my favourite Swiss Ball exercises from the Pilates Class Plan (see above)!
Get ready to feel the burn and the balance, as we work those muscles and try not to fall off our balls.
Pelvic Tilt On Swiss Ball
First things first, let’s get that posture on point. Sit up straight and keep those feet parallel and hip-width apart. Place your hands on your knees and keep that back straight.
Now take a deep breath in and arch that back ever so slightly. And on the exhale, let’s really feel those abs engage – pull ’em in tight!
Here’s where things get fun. With one smooth motion, we’re gonna tuck those hips under the torso and roll that ball forward. Hold that position, feel the burn, and then release.
Repeat as many times as you dare!
Trust me, with this move in your arsenal, you’ll be the Swiss Ball ab king or queen in no time. Let’s do this!
Curl Up On Swiss Ball
Alrighty, people, it’s time to get your bums on the ball!
Plant your feet on the ground, bend those knees at a perfect 90-degree angle, and place those hands across your chest like you’re about to make a citizen’s arrest.
Hold it for a hot minute, then go back to the starting position and give me two more seconds of holding that Swiss ball like it’s your firstborn child.
Let’s do it again and make those glutes sing!
Plank Kick On Swiss Ball
Alright, you bunch of Pilates warriors, it’s time to bring out the big guns – the Swiss ball under your feet!
Get into the Pushup position, but don’t you dare give up now.
Tuck one knee in towards your chest and then kick out to the opposite side while rotating those hips like you’re a backup dancer for Beyonce.
Keep those shoulders parallel to the ground, and draw that leg back to the start position.
Now, let’s switch it up and do the same thing on the other side – because we like to keep it balanced in Pilates.
Swiss Ball Core Stability Theme
Here are 11 benefits of practising Swiss ball Pilates matwork balancing exercises, which are included in the downloadable lesson plan mentioned above:
11 Balance Exercises Benefits:
- Release value for built-up stress.
- Improve focus.
- Improves memory.
- Remain calm on the inside when chaos rages on the outside.
- Improves peak performance (if you’re an athlete).
- Find your centre of gravity and dance around its edges.
- Create a sense of fluid stability.
- Bathe in a calm equanimity.
- Builds coordination.
- Improve how your stand, walk and run.
- Help avoid falls (especially for the elderly).
So why not get the online Pilates Lesson Planner and create some balance-inspired Pilates lesson plans?
7 Tips For Teaching Balance: In A Pilates Class
When developing a Pilates lesson plan with a specific theme, such as “Bathe in Balance,” it’s important to consistently incorporate that theme throughout the class.
For instance, when creating this Swiss Ball Core Stability Pilates lesson plan, I researched the benefits of balancing to share with my students during the class and tried to make them funny. I find that my students remember things that are funny.
Here are seven tips on balance that you can also share with your students:
Teaching Balance Tip 1: Aligning Your Body With Earth’s Gravitational Field
Practising a balance exercise isn’t just about finding your footing – it’s about finding your inner zen too. When we balance, we’re not just aligning our bodies with the earth’s gravitational field – we’re also aligning our minds.
It’s like trying to balance a stack of pancakes on your head while walking a tightrope – you need to constantly adjust and readjust to maintain that sweet, sweet equilibrium.
And the best part?
All that effort pays off in spades. When you can stay steady on one leg for more than five seconds, you’re not just working out your glutes – you’re also training your brain to stay chill in the face of adversity.
So let’s get our balance on and find that sweet, sweet equanimity!
Teaching Balance Tip 2: The Three Musketeers Of Balance
If you want to become a balance master, you need to focus on three key elements – alignment, strength, and attention.
First up, we need to get our bodies aligned with gravity like a bunch of synchronized swimmers. Without proper alignment, we’re about as stable as a house of cards in a windstorm.
Next, we need to build up that strength like we’re trying to lift a car off a trapped kitten. It’s not just about having toned muscles – we need to be able to create, hold, and adjust our alignment like a boss.
And last but not least, we need to pay attention like a Collie dog watching over its flock of sheep (I have a Collie). We need to continually monitor our alignment so we can make those tiny adjustments from one moment to the next.
So there you have it, folks – alignment, strength, and attention. It’s like the three musketeers of balance!
Teaching Balance Tip 3: Flying Like A Bird
You know that move where you hold your arms out to the sides like you’re flying like a bird?
Well, guess what – you’re actually doing it right!
When you move your arms away from your body, it shifts your weight and messes with your balance like a bunch of kids jumping on a trampoline.
And that’s a good thing!
Because when you’re trying to balance on a Swiss Ball, you need all the help you can get. So don’t be shy – use those arms to help stabilise yourself like a champ.
So, if you have difficulty in any balance exercises, especially one-legged balances, use your arms to help stabilise yourself.
Teaching Balance Tip 4: Channel Your Inner Duck
Want to take your standing balance poses to the next level?
Try spreading those toes like you’re trying to catch a breeze! The wider your base, the more stable you’ll be, and even the slightest shift in the sole of your foot can make a big difference. So channel your inner duck with webbed feet and get those toes a-spreading!
Teaching Balance Tip 5: Use Your Bones To Hold You Up
Balance buddies, listen up!
As you get better at balancing, you’ll need less muscle power to maintain your poses. That’s because you’ll learn to use your bones to hold you up, instead of wasting energy on unnecessary muscle work. Plus, you’ll wobble less, so you won’t need to make as many corrections.
But don’t make the mistake of relying on brute force to muscle your way through poses! That’s a big no-no. Instead, focus on good alignment and use your brain to guide you, not just your brawn. So loosen those toes and let your bones do the work!
Teaching Balance Tip 6: Get Your Nervous System To Work Its Magic
Listen up, balance enthusiasts!
Your brain is a key player in maintaining balance, constantly comparing your actual position with an image of where you want to be. To help your brain out, it’s super useful to have a precise internal image to work with.
So here’s a handy tip: try imagining a plumb line running down your point of balance. This mental image will help you develop a strong internal sense of balance, so your nervous system can work its magic and keep you stable. Get ready to rock those balance poses like a pro!
Since the brain compares your actual position with an image of where you want to be, it helps to have a pretty precise internal image.
Teaching Balance Tip 7: Be Like A Child Learning To Stand
Listen up, balance seekers!
Your attitude towards practising balancing poses can have a huge impact on your success. It’s important to approach them with determination and a serious mindset, but also with a healthy dose of humour, patience, and curiosity.
Think of yourself as a child learning to stand for the first time, and don’t be afraid to laugh and try again if you wobble or fall. Trust us, this is the secret that millions are searching for – so get ready to conquer those balance poses with a smile on your face.
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Are you ready to take your Pilates practice to the next level? Look no further than the online Pilates Lesson Planner!
With this powerful tool, you can create your own customized lesson plans tailored to your unique needs and goals. Plus, with access to over 10,000 pre-filled, editable, and downloadable Pilates lesson plans, you’ll never be short on inspiration or resources.
Start using the online Pilates Lesson Planner today and unlock your full potential as a Pilates teacher!
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