Exercise is a healthy habit, and everyone should acquire this habit in their daily life. There are several ways to exercise, including weight lifting, yoga, and pushups, and one of them is exercising using a pilates ball. This exercise is great for building in exercising habits and also for building your posture. This supports your spine and back while exercising and is great for that.
If you want to know more about pilates ball exercises regarding that, then continue reading till the end. I’ll be sharing a few exercises that might help you in your journey. So without blabbering much, let’s get into the topic of Pilates Ball Exercises.
Pilate Ball Exercises
I’ll be sharing different kinds of Exercises, especially a few easy ones for beginners. The beginners need to learn the basics before starting off with the ball. As structured, the first exercise is to get accustomed to it. So let’s get on with some exercising!
In this sequence, you need to follow these steps carefully and properly. Repeat these steps 4 times from each side. The motive to perform this exercise is to ensure joint mobility and balance stability.
- Sit on the ball and make sure you sit straight.
- Keep your hands on your knee and stretch your neck. Now you need to rotate your head from right to left and from left to right.
- Circle your shoulders in both the directions.
- Now take your one hand and perform a side bend and stretch your side.
- Now rotate your hips by moving the ball on the floor from both directions. Repeat the step for at least 4 times on each side.
Repeat these steps every day if you are a beginner. Make sure you stick your leg properly for your balance. As it is important to hold your balance properly, or you might fall off and hurt yourself.
2. Hip Lifts
You can start this exercise even if you are a beginner. As this exercise is quite common and you can start right away. The main focus of this exercise is your core, glutes, and hamstrings. You need to repeat this exercise a minimum of 5 times and a maximum of 8 times. Let’s get on with the steps.
- The important part here is the way you sit at first. You need to sit with your feet hip-width apart. Your arms reach to the front and in line with your shoulder.
- Make sure your neck and the upper portion of your back is well supported on top of the ball. Stretch your leg to properly support yourself.
- Maintain a neutral spine.
- Breathe slowly and relax while you act this exercise.
- Keep your hands above and inhale and exhale your hip while staying in the position.
- Keep your legs intact on the ground, and don’t lose your balance.
- Start from small counting. First, do it 3 times and then increase gradually.
Don’t strain yourself on the first go, or else your body will feel tired and helpless.
3. Shoulder Bridge
A very important exercise in this series that you can’t miss. Rather, you should not miss. This level is a bit higher, and you can start it after getting accustomed to pilates ball. You can start a month later you begin. Then you need to perform this exercise with much care and although this exercise is quite easy.
- Lie down straight on your back on the floor.
- Keep your heels on top of the ball, and keep your legs straight.
- Keep quite a distance between your hip and your legs.
- Inhale to lower hips with control back down to the floor.
- Repeat the process approximately 5-6 times.
You can also perform this with a difficulty level or a level higher. Just repeat the same step but bend your knee portion and bring the ball towards your body.
4. Roll up
This exercise is great for beginners as well as anyone who exercises with a pilates ball. As this exercise is easy, and the exercise target area are the chest, abs, spinal cord, and hands. You can do this exercise without the ball as well.
- First, lie down straight on your back on the floor. Keep your hands over your head and hold the ball tightly.
- Get up straight with your hands with the ball on a 45-degree angle. Get straight up with your neck, head, and shoulders. Get up slowly. Don’t rush, or you might get sudden cramps.
- Lie down with a straight posture and with the ball in your hand. Breathe properly and repeat the same process again.
- Repeat at least 4-5 times. Don’t repeat more than that.
What are the Benefits of Pilates Ball Exercises?
There are several benefits of the pilates ball exercises, and here I’m noting down all the benefits one by one. The ball adds a pretty challenge which Sure is fun and content.
- The foremost benefit is that it keeps you focused and stuck with exercising. There’s no chance of zoning out or getting out of focus.
- The exercises also create a cast on you, which bounds you to balance your body while exercising.
- It promotes flexibility and resistance to your body as well.
Tips You Need to Follow
There are certain tips you need to follow while exercising. These tips will guide you through and will help you get accustomed with the process.
- Relax your body and focus on the way you are breathing. Avoid breathing heavily.
- Pause if you feel pain somewhere.
- It may take a while for your body to get accustomed to the exercise process, especially if you are a beginner, give yourself some time.
- Take slow progress and concentrate on quality.
- Start from smaller counts and gradually increase once you feel comfortable.
Now it’s finally time to wrap things up quickly about Pilates Ball Exercises. If you are a gym freak or you love exercising and leading a healthy life, this article will be helpful for you. Just focus and stay consistent. Make a schedule for your exercise routine and make it a part of your daily habit.
I hope this article was relevant and informative. Don’t forget to comment down below your views and till the next time take care.
Marlene Anthony is a passionate word knitter who aims to explore all spheres as a content creator. Writing gives her utmost happiness as it helps her explore herself and pour her vision and thoughts into words. Besides, she spends time reading, exploring the mountains, and designing her home during her leisure time, making the most of her available options.