The Tennis Ball Reset: Your First Step to Better Movement in 2025

Before we dive into today's exercise, let's talk about why foot health is crucial for your Pilates practice and overall wellness. In Pilates, we focus intensely on control and precision – and that control starts the moment your feet touch the ground or connect with the equipment. When your feet are properly aligned and functioning well, you'll notice immediate improvements in your practice, from basic mat work to advanced movement patterns.

The Tennis Ball Reset: Your Five-Minute Foot Reset

Time needed: 5-7 minutes

Equipment: One tennis ball

Level: Beginner-friendly

This exercise is a cornerstone of our WundaCore practice, helping to wake up the nerve endings in your feet and create better awareness throughout your entire body.

Step-by-Step Guide:

  • Stand with your feet hip-width apart (about 4 inches)
  • Place a tennis ball under your right foot, starting at the base of your big toe
  • Apply gentle pressure (think "melting" into the ball rather than crushing it)
  • Follow this sequence, holding each position for 20-30 seconds:
  • Under the first and second toe joints
  • Under the fourth and fifth toe joints
  • Under the outer heel
  • Free-form rolling, exploring any tight spots

Pro Tip: Keep your heel grounded throughout the exercise unless you're working on that specific area.

What You Should Feel:

After completing the right side, stand tall and notice the difference between your feet. You might experience:

  • A broader, more stable base of support on your right side
  • Increased awareness through your entire right foot
  • Better alignment through your right ankle, knee, and hip
  • A sensation of being more "plugged in" to the ground on the right side

Now, repeat the entire sequence on your left foot. Once you've completed both sides, stand tall and notice how your body feels with both feet equally awakened and connected to the ground. Many practitioners report:

  • More stable standing work in your home practice
  • Better control during mat exercises
  • Improved balance in single-leg movements
  • Enhanced overall movement quality whether you're on a mat or reformer

 

How This Improves Your Practice

At WundaCore, we see the difference proper foot activation makes in every exercise we teach. These fundamental movements create the foundation for everything from basic mat work to advanced movement patterns.

Your Next Steps

Ready to put your newly awakened feet to work? As the founder of WundaBar Pilates and creator of WundaCore, I've seen how these fundamental exercises can transform your practice, whether you're working out at home or in a studio setting. These principles work on any surface - from a simple mat to a reformer - helping you build strength and control from the ground up.

Join WundaCore Masterclass Now

Coming Next Week

Stay tuned for next week's exercise, where I'll share another foundational movement that has transformed thousands of clients' practices. Can't wait to deepen your practice? Check out our WundaCore Masterclass membership for exclusive content and in-depth movement tutorials.

Remember: Your movement journey is unique to you. Listen to your body and progress at your own pace. If you have any foot conditions or injuries, please consult with your healthcare provider before starting any new exercise program.

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