Fitness training with Pilates Ball

You are interested in getting in shape but find most of exercises boring?

Have you tried making it a little bit more interesting by using the pilates ball?

If you are training for a long time in the gym or if you’re just a beginner, it’s always a good time to include something new, interesting and different in your training routine. By breaking the routine, you challenge your brain to control new movements, muscle work and breathing all while trying to balance the body on the pilates ball.

Here are some examples of various exercises you can do with pilates ball!

As we have stated, training with pilates ball can be fun. No need to be afraid, we chose less complex exercises for beginning.

This exercises improve coordination, endurance and muscle strength, and at the same time shape, tighten and relax the body.

Strengthen and tighten your belly, legs, and buttocks!

1. Lightweight abdomen abs workout with pilates ball

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You are in lying position, leaning back on pilates ball. The head and neck are parallel with the base, put your arms on the back of your head, and bend the knees  at 90 degrees. While exhaling, lift the upper part of the body and head towards lower edge of the scapula, hold for a few seconds (7-10 seconds) in that position and return to the starting position. In this exercise you train abdominal muscles of your upper abdomen.

2. Leaning abdominal abs workout on pilates balls

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You are in the same position as during the first exercise. Raise the upper part of the body while exhaling and reach the opposite knee with opposite hand, return to the starting position with inhaling. Repeat the exercise on the opposite side. By doing this you strengthen inner and outer leaning abdominal muscles.

3. Belly and legs exercises (so called switch)

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You are in lying position on your back, with legs stretched on pilates balls. When pulling up, lift the upper body from the ground with the arms extended to the ball, at the same time attracting the ball to the feet, while the shin and thighs do not reach an angle of 90 degrees. After that you get back to your starting position.

4. Exercise of upper and lower belly exercises with pilates ball

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You are in your position, on your back, your arms are stretched over your head. With the inside of the shin, grab the pilates ball with your foot. While exhaling, lift the ball out of the floor surface with raised legs while lifting the upper part of the body, grabbing the ball with your hands and returning to the initial position with the ball in your hands and stretched legs.

The next exercise is a bit more complex, and you can also control the intensity and time spent in positions.

5. Squats with pilates ball

You are in a standing position, leaned with a lower spine on the ball which is pressed against the wall. As you go down into the squat, your hips and knees are at an angle of 90 degrees (right angle), stay in that position for a few seconds and then take your breath back to the starting position. With this exercise, you strengthen and stretch your thigh muscles. Of course, for higher intensity you can stay a little longer in the squat position.

6. Pilates balls in combination with the lateroflexion of the upper body

You are in the same position as in the previous exercise, when you go down into the squat, tilt your upper body to one side, hold for a few seconds, then take your breath back to the initial position, and then repeat the exercise on the opposite side. With this exercise, you stretch leaning abdominal muscles as well as strengthen and stretch thigh muscles.

If you are able, include these exercises at least twice a week in your routine, through several repetitions, and notice the results!