“The TRIADBALL™ is a crucial adjunct in performing a Pilates

training. We have found it particularly helpful in allowing

patients to modify Pilates exercise during their post-operative

rehabilitation after total hip and knee replacement.”

– Brett Levine, MD, MS, Assistant Professor Rush University Medical Center

“This manual will give you a thorough introduction to the

TRIADBALL™ and the many innovative exercises you can use to keep you

and your students fit while having fun! I highly recommend it.”

–Nora St. John, MS, Education Program Director Balanced Body University®

“My studio, re:AB Pilates, has stocked the TRIADBALL™ for years

and I always carry my TRIADBALL™ with me when training clients in their

homes. Its portability paired with the unique ability to adapt its density

makes it an invaluable tool for any Pilates practitioner.”

– Brooke Siler, Teacher/Author of the bestselling ‘Pilates Body’ series

“Michael and Ton once again bring their extensive experience

and creativity to new heights with this newest release.”

– Carol B. Espel, MS, National Director of Group Fitness and Pilates, Equinox Fitness Clubs

“Ton and Michael are two of the most innovative and

creative instructors in the world of Pilates.

Their knowledge of the body is unparalleled and their

research is very thorough. Enjoy this workout.”

– Mari Winsor of Winsor Pilates™

I

So you’ve tried the Pilates workouts with the magic circle,

on the big ball, with resistance bands, with weights, etc.,

etc., etc. The list of props goes on—but I guarantee that the

TRIADBALL™ is different. This grape-colored gem is truly

a way to enhance, and even add to, all of the Pilates mat

exercises. As a Pilates participant, it will make you “find” new

muscles. As a Pilates instructor, it will make that light bulb

go on for so many of your clients—and they will love you for

it! For all you Pilates veterans and pros out there, you will

absolutely love how the exercises in this manual intensify your

mat work.

My first experience with the TRIADBALL™ was something I’ll

never forget. Ton and Michael taught me an extension exercise

from the traditional mat repertoire, Double Leg Kicks, that

was typically impossible for me to do since my thoracic spine

has very limited flexibility. When I did it with the ball, I finally

understood how the exercise was supposed to feel, not to

mention I felt a bigger stretch and could breathe easier while

doing it. The TRIADBALL™ helped me to completely open up,

and it felt great. I don’t think I will ever introduce the classical

way of doing Double Leg Kicks to anyone until I have them

learn it with the TRIADBALL™ first.

What distinguishes the tRiadBaLL™ fRom any otheR accessoRy?

First, exercises with the TRIADBALL™ involve more closed

chain movements. What’s the big deal about that? Closed

chain exercises mimic normal movement patterns, and

force you to work on stability. This makes it more useful for

functional training. When you do exercises like squats, or

lunges, on an unstable base of support like a stability ball

or a wobble board, you also work on improving balance.

Examples of upper extremity closed chain exercises with the

TRIADBALL™ include Saw (the hand is weight-bearing on the

ball) and Double Leg Kicks. These exercises promote more

scapular stabilization—a key for you golfers and tennis players

out there.

Second, certain exercises with the TRIADBALL™ enable you

to strengthen the abdominals without involving flexion of the

spinal column (flexion happens to be a major contraindication

for those clients with osteopenia or osteoporosis). A wonderful

example of avoiding flexion is the Small Barrel series with

the TRIADBALL™ beneath the sacrum. The series effectively

forces you to work on both stability and strength components.

This grouping of exercises has proven to be an extremely

effective way for people to connect to their transversus

abdominis in a very safe, comfortable position for the low

back. For the osteopenia or osteoporosis population—

extension exercises such as Back Extension and Shoulder

Bridge are a must!

As instructors, we often hear from our clients how Pilates

has impacted their lives for the better. “I can sit up straight

without it hurting my back.” Or, “My tension headaches

have decreased since starting Pilates.” Or, “I thought I was

hitting the golf ball far before. Now, I’m killing it!” Sometimes,

it’s simply feeling like they can walk further and with better

balance than when they first started. We have a few clients

at our studio who have some fragile musculoskeletal or

neuromuscular conditions such as Fibromyalgia and Multiple

Sclerosis. Their physicians are thrilled with how they have

progressed since starting Pilates, and you can be certain that

we are having them use the TRIADBALL™ every time they

come in for a session.

Pilates in general makes people feel grounded, more powerful,

and more confident. However, Pilates with the TRIADBALL™

will make you feel like you’re finally making connections to

the correct muscles during so many more exercises. That’s

the best way I can sum it all up for you. I hope you find this

work to be as enjoyable as I do—have fun!

Nuhar Jaleel, Physical Therapist

foReWoRd

GOALS• Strengthen the abdominals• Lengthen the legs out of the hip • Connect breathing with movement

MAJOR MUSCLE FOCUSStrengthen the abdominals, stability of the trunk and pelvis while secondary arm and leg movements occur.

STARTING POSITIONLie down on your back with your head supported by the TRIADBALL™. Extend both legs straight up toward the ceiling, keeping your tailbone on the mat. Place your arms down next to your body.

EXECUTION OF EXERCISEINHALELower both legs down toward the mat, as low as you can. Keep your lower back imprinted into the mat, and your head relaxed on the TRIADBALL™.

EXHALELift both legs back up to the Starting Position, without lifting your tailbone off the mat.

REPETITIONSSix to eight times.

DOUBLE LEG STRETCH STRAIGHT

u Keep your back imprinted into the mat throughout the exercise, and keep the weight of your head “dropped” into the TRIADBALL™.

u Keep your shoulders relaxed, and don’t press with your arms into the mat when you lift your legs.

u Keep the movement controlled, do not “swing” your legs back up.

u Keep your tailbone on the mat when you lift your legs.

u Keep the movement smooth, and let your breathing set the rhythm of the exercise.

tips

52 PILATES TRIADBALL™ MANUAL 53PILATES TRIADBALL™ MANUAL

VARIATION 1 To make the exercise more challenging, turn the palms of your hands up toward the ceiling.

VARIATION 2 To make the exercise even more challenging, turn the palms of your hands up toward the ceiling and lift your arms off the mat.

VARIATION 3 If the Starting Position is too challenging or uncomfortable in the Exercise, Variation 1, or Variation 2, perform the exercise as described in Execution of Exercise (page 52) with the legs in a diamond shape position.

VARIATION 4 STARTING POSITIONLie on your back with your legs bent. Gently squeeze the TRIADBALL™ between your hands. Extend your arms and legs toward the ceiling, while lifting your head and shoulders off the mat, to the same height as if you were lying on the TRIADBALL™. Draw your chin in slightly, looking toward your center. Touch your legs with the TRIADBALL™, as close to your ankles as possible, without lifting your tailbone off the mat.

EXECUTION OF EXERCISEINHALELower your legs.

EXHALELift both legs up and touch the TRIADBALL™, without lifting your tailbone off the mat.

DOUBLE LEG STRETCH STRAIGHT

V2

V3

V4

SIDE SIT-UPSGOALS• Strengthen the abdominals, especially the obliques• Stretches the sides of the body

MAJOR MUSCLE FOCUSStrengthen abdominals, especially obliques, and quadratus lumborum.

STARTING POSITIONSit down with your left leg bent comfortably in front of you, and your right leg extended out to your side in line with your body. Place the TRIADBALL™ next to your left hip, and lie into the TRIADBALL™. Extend your left arm to the floor in front of your left shoulder, with your palm facing down, for support. Place your right hand behind your head.

EXECUTION OF EXERCISEINHALELower your upper body up and over the TRIADBALL™, as far down as you can control the movement.

EXHALELift yourself back up as high as possible.

REPETITIONSEight times. Repeat on other side.

VARIATION 1 Perform the exercise as described in Execution of Exercise, but lift your hand off the mat. Keep your arm in line with your shoulder, and turn the palm of your hand up toward the ceiling.

VARIATION 2 Perform the exercise as described in Execution of Exercise, but bend and straighten your arm on the floor during the exercise to help yourself up and down. Place your other hand on your hip. Pushing your hip down will help you anchor your hips.

u Keep your body in one line.

u Keep your hips on top of each other.

u Keep your extended leg on the floor.

u Move slowly and with control.

u Try not to use your hand on the mat to push you up.

tips

V1

V2

137PILATES TRIADBALL™ MANUAL

VARIATION 1 Perform the exercise as described in Execution of Exercise (page 142), with your arms off the mat, palms facing up or down.

VARIATION 2 circle frogStraighten your legs out as low as you can. Lift your legs straight up toward the ceiling, and then bend them back into the Frog Starting Position. Perform three times, and then reverse.

V1

V2

V2

V2

142 PILATES TRIADBALL™ MANUAL 143PILATES TRIADBALL™ MANUAL

SMALL BARRELGOALS (for all Small Barrel exercises)• Core stability during leg movements

TO GET ON ThE TRIAdBALL™Lie down on your side at the edge of your mat, with your hips and knees bent at a 90-degree angle. Place the TRIADBALL™ in the small of your back and place one hand on the TRIADBALL™ to keep it in place. Lift your top leg and place your foot on the floor. Keep your hand on the TRIADBALL™ and push the TRIADBALL™ into your back as you roll up on top of the TRIADBALL™.

An alternative way to get into this position is to sit with your left leg straight out in front of you, and your right leg bent with your foot flat on the mat. Place the TRIADBALL™ behind you against your tailbone, and roll slightly back into the TRIADBALL™ to make sure it is secure. Place both hands on the mat next to you, then lower and keep your chin down toward your chest as you roll back into the TRIADBALL™. Press your right foot into the floor and continue to roll backwards and over the TRIADBALL™ lifting your hips off the floor. As your hips come off, your weight will shift from your hands to your forearms. Continue to roll backwards until your shoulders are on the floor.

Once you are on top of the TRIADBALL™, bend both legs into your chest to check your position. The edge of the TRIADBALL™ should line up with your tailbone. You may have to adjust yourself by placing your feet back on the floor and walking your body forward or backwards, rolling the TRIADBALL™ into place.

Once the TRIADBALL™ is in the correct position, place your arms down on the mat along your sides. Bend your knees into your chest, with your knees hip-width apart, your heels together and toes apart.

A: fROG

GOALS• Centering• Alignment

MAJOR MUSCLE fOCUSStrengthen lower abdominals, pelvic floor, hip flexors, and inner thighs.

STARTING POSITIONLie down on your back with the TRIADBALL™ underneath your hips, and arms down next to your body. Bend your knees in toward your chest, and open your knees shoulder-width, keeping your heels together and your toes apart.

EXECUTION Of EXERCISEINHALEKeep your heels together, as you extend your legs out as low as you can control the movement. Bring your legs together into a Pilates Stance.

EXHALEBend your legs back into the Starting Position, keeping your heels together and toes apart.

REPETITIONSFive to eight times.

u Don’t move your hips, upper body, or TRIADBALL™ throughout the exercise.

u Don’t extend your legs too low.

u Keep your abdominals engaged.

u Keep your neck, arms, and shoulders relaxed.

u Keep your heels together throughout the exercise.

tips

SMALL BARREL