The fitness ball is one of the essential artifacts of Pilates. In the era of Joseph Pilates, the originator of Pilates, the only ball he used for training was a solid ball. And now we can use many interesting and creative methods to integrate the fitness ball into Pilates training, enhance the stability challenge, and increase the range of supported movements.
Using a fitness ball to do Pilates exercises is just to balance your body, you need to mobilize your core muscle groups, plus different difficulty Pilates asanas, it is more challenging. So hurry up and try the following 8 Pilates exercises using fitness balls!
Number of repetitions: complete 2~5 groups (1 group of 10 flaps), maximum 100 flaps.
1. Sit in the middle of the ball with your feet flat on the mat, with your heels about 11/2 feet from the ball (the angle between your lower legs and thighs should be greater than 90 degrees).
2. The legs can be as wide as the hips apart.
3. You can also increase the difficulty. Keep your knees and feet together.
4. As with the back roll, roll the bottom of the hips to keep the ball in a position where the abdomen can feel the force.
5. As the arms swing, the ball will bounce around on your body, so try to control your movements as much as possible.
2. Side bend
Number of repetitions: 5 side bends are completed on each side, and each time you experience the complete contraction and expansion of the waist line.
1. Lean on the ball with your legs straight and your outer legs in front of your inner legs with your legs crossed.
2. The lower hand "huggs" the ball, and the upper arm stretches up against the ear as if going from the upper tribe of the ball.
3. Turn to look at the ground.
4. Inhale slowly, retract the upper hand to the side of the body, turn the chin to the upper shoulder, lift the upper body from the ball, and extend the upper hand between the feet.
5. Control the exhalation and return to the starting position.
Number of repetitions: Inhale slowly and return to the starting position, then repeat the above sequence on the other side. Complete 3 groups.
1. Sit in the front half of the ball (not in the center), bend your knees, open your legs wide, and adjust your feet and knee joints (the angle between your lower legs and thighs should be greater than 90 degrees).
2. With arms spread to both sides, shoulder blades close together, inhale slowly and turn to the right.
3. Exhale slowly and bow forward, with your left hand over the right leg, while rolling the ball back until your legs are straight.
4. Falling Swallow
Number of repetitions: Repeat 3 times, the higher the abdominal muscles, the higher the lift.
1. Lie on the ball, kneel on the mat, separate your legs and feet, and flex your toes (make sure your feet are on the ground to avoid slipping backwards).
2. Put your hands on the back of your thighs with your palms facing down.
3. Inhale slowly, straighten your legs, lift your chest up from the ball, and stretch your spine.
4. Do more exercise on the upper back and shoulders: lift your hands behind your thighs and stretch towards your heels.
5. To create better mobility on the chest and shoulders: hands fall back on the inside of the thighs, use this position to expand the chest.
6. Exhale completely and return to the starting position on the ball.
5. One leg kick
Number of repetitions: Repeat with the other leg. Continue to exchange, kicking 3 times on each side.
1. Lie on the ball, hold the mat with your palms, and roll forward until the pelvis is almost away from the front of the ball, the body is in a flat support posture, the legs are close, the chest is unfolded and raised.
2. Inhale and raise one leg up from the ball, then bend your knees and kick your hips.
3. Control your exhalation, straighten your legs, and drop your thighs onto the ball.
6. Swimming style
Number of repetitions: After doing 5 sets, the body can lie on the ball and flex to resist the swimming stretch. Continue to alternate in this way, trying to make the weight of both hands become lighter and lighter.
1. Lie on the ball with the belly button just in the middle of the ball.
2. Straighten your legs and support the forefoot with your thighs as close together as possible to maintain balance.
3. Inhale slowly while raising the left arm and right leg.
4. Control your exhalation and drop your left arm and right leg. Inhale slowly and raise the right arm and left leg.
5. Control your exhalation and lower your right arm and left leg.
7. Pelvic lift
Number of repetitions: Repeat 6 times to train the posterior thigh muscles (hamstrings) centripetally and eccentrically.
1. Lie flat on the mat with your arms straight on your sides and your legs on top of the ball.
2. Twist the body towards the ball until the ball is caught under the thigh.
3. Close your knees and feet, exhale thoroughly, press the ball tightly, and pull your heels toward your hips.
4. Control the inhalation, loosen and roll the ball away, and lift the hip joint from the pad.
5. Hold your breath, keep your posture up, and then exhale slowly, rolling your spine back onto the pad, squeezing the ball back to your hips.
8. Ball stretching on upper back
Number of repetitions: Complete 5 back stretches, each time stretching the navel deeper inward and the spine upward.
1. Sit on the mat, lean your back against the ball, and bend your knees deeply.
2. Keep your feet as close as possible to your hips, and keep them as wide as your shoulders.
3. Straighten your arms and place them on your knees, palms down.
4. Control the inhalation, pedal the ground with both feet, and drive the ball to roll backwards, arms raised above the head, the back of the head can lean on the ball.
5. Control the exhalation, roll in the reverse direction, with both arms retracted to the lap, but the hind brain is still on the ball.