Pilates can help you build a strong core because it targets the abdominal and back muscles. You can even take your workout to the next level by adding some Pilates ball exercises into your routine. They can be used by people of all ages and fitness levels, and they are an excellent way to get a full-body workout in just a few minutes.
Pilates balls have been around since the early 20th century. These exercise tools initially aimed to help patients with back problems learn how to strengthen their core muscles. Pilates balls are still widely used today as part of this rehabilitation method, but they have also become popular with anyone who wants to improve their strength and flexibility while working out at home.
There are many different types of Pilates balls that you can use for exercise purposes, but the most common type is known as an exercise or therapy ball. These balls are made from rubber or PVC plastic and come in various sizes, ranging from 8″ to 30″. The larger versions are more expensive than their smaller counterparts, but they offer more stability for those who need them.
There are many benefits to adding Pilates ball exercises into your workout routine:
- Provides Flexibility And Strengthening Muscles: By performing exercises on a Pilates ball, you’ll strengthen muscles while improving flexibility in all areas of your body — especially those that tend to be tight after sitting at a desk all day long (like hamstrings). Strengthening these muscles can also help keep them healthy as we age by reducing our risk for injury and pain due to weak muscles or joints.
- Better Balance And Coordination. The rolling and balancing movements performed on a Pilates ball take coordination and balance skills to another level, improving these skills overall. With improved balance comes better coordination and agility – two things that can help prevent injuries from happening when running or playing sports! You will also be able to perform basic movements more easily when balancing on a ball because there is less stress placed on your joints than if you were standing still or sitting on the floor. Pilates ball exercises make it easier for someone with joint issues such as arthritis or knee problems to perform exercises without straining their bodies too much.
- Increase Core Strength: Core strength is essential for people who want to improve their fitness and avoid injury. The core muscles are responsible for keeping your spine stable during exercise and everyday activities like walking and running. Pilates balls can help you strengthen these muscles with exercises such as planks or side planks.
- Improved posture: As we age, our posture tends to deteriorate. This is because we lose muscle tone and bone density causing poor alignment in our back and neck. The Pilates ball engages your core muscles to maintain proper alignment while performing various movements on the floor, such as crunches or roll-ups. This will help you develop strong abdominal muscles, which will help keep you from slouching when standing or sitting upright.
The following are some examples of Pilates ball exercises:
1. The Hundred
Lie face down on top of a Pilates ball with arms extended in front and legs extended behind you. Lift one arm and one leg at a time while keeping the other limbs in place. Repeat by lifting opposite limbs simultaneously for 100 total repetitions (50 on each side).
2. Heel Slides
Start in a kneeling position with hands flat on the floor, balance on heels with buttocks resting on balls of feet and knees bent at 90 degrees in front of hips. Keep hips square to the floor, and slide heels backward as far as possible without losing balance or letting buttocks come off the ball. Return to the start position by pushing down through heels until you can feel them making contact again with the surface beneath them. Then repeat this movement at least three times per set for three sets total for best results.
3. Roll Down
Lie on your back with your hips at the edge of the mat and legs bent with feet flat on the floor. Extend arms overhead with palms facing down towards the ceiling. Roll down until shoulders come off the mat and head reaches the mat. Return to starting position by rolling up one vertebra at a time without using momentum or pushing off with hands or feet. Repeat 5-10 times, switch sides and repeat on the other side.
4. Bridge
Lie face down on the ball and raise your hips to form a bridge. Bend your knees and place your feet flat on the floor for support. Roll the ball underneath you as you go through the range of motion.
5. Chest Openers
Kneel with both knees together on top of a large exercise ball while keeping both feet flat on the ground. Lean forward so that only your forearms are resting on the ball while keeping your chest open toward the sky. This Pilates ball exercise will help you keep your balance. Slowly lean forward until you feel the tension in your back muscles, then return to start position slowly without letting go of the tension.
6. Pilates Ball Roll-Up
This exercise is excellent for your stomach muscles and core. Lie on your back with both legs extended and arms at your sides, holding a Pilates ball. Slowly raise the upper body from the floor until you’re in a prone plank position. From here, roll back down to the starting position. Repeat 10 times.
7. Leg Circles
This Pilates ball exercise will help strengthen your glutes and thighs while improving flexibility in the hips and hamstrings. First, lie on your back with both legs extended, holding a Pilates ball between them at thigh level. Keep your feet together throughout this exercise. You can also perform this exercise standing. Next, lift one leg as high as possible, keeping it straight. Hold for a few seconds before lowering it back down to the start position. Repeat 10 times with each leg before switching sides.
The Bottom Line
Pilates balls are a devilishly simple way to get into shape. They’re cheap, easy to use, and can be used practically anywhere in the world. They are an excellent tool for any fitness enthusiast or someone who wants to live a healthier life, even without joining gym programs. You can keep challenging your body using these balls or keep exercising to warm up. You will be surprised by how quickly you get better at rolling and balancing these balls while keeping yourself fit and healthy at the same time. So add Pilates ball exercises to your routine today, and watch as you become better every time.