With a focus on strengthening the core and enhancing total body control and flexibility, Pilates is a well-liked training regimen. A balance ball is one piece of equipment that may be utilised to make your Pilates workout more difficult. A balancing ball, sometimes referred to as a stability ball or exercise ball, is a sizeable, inflatable ball that may be used to introduce instability into your workouts, requiring you to use your core and other stabilising muscles to maintain balance.
Here are 10 balancing ball exercises for a full-body Pilates workout that will test your balance and core while also targeting other muscle groups.
Ball Roll-Out
The rectus abdominis and obliques, as well as the chest, shoulders, and triceps, are all worked out during this workout.
- Begin by kneeling on the ground and placing the ball in your hands.
- Keep your back straight and your core engaged as you slowly advance the ball while extending your arms and legs.
- When your hands and feet are lying on the ball and your body is fully extended, stop.
- Hold the ball there for a short while before returning it to the starting position carefully.
- Repeat as many times as necessary.
Ball Squat
Along with the core muscles, this exercise targets the quadriceps, hamstrings, and glutes.
- Place the ball between your lower back and a wall while standing with your feet shoulder-width apart.
- Maintaining a straight back and a tight core as you slowly lower your body into a squat.
- Hold for a few while, then gradually raise yourself back to the starting position.
- Repeat as many times as necessary.
Ball Bridge
This exercise stimulates the core muscles as well as the glutes, hamstrings, and lower back.
- The ball should be under your feet as you lay on your back with your legs bent.
- Squeeze your glutes and maintain your core engaged as you lift your hips off the ground.
- Hold for a short while before resuming the movement by lowering your hips gradually to the beginning position.
- Repeat as many times as necessary.
Ball Plank
The rectus abdominis, obliques, and transverse abdominis, as well as the shoulders and triceps, are all worked during this exercise.
- Start out in a plank position with your feet on the ground, hands on the ball.
- Hold the plank posture for the required period of time while maintaining a straight back and a tight core.
Ball Russian Twist
The obliques, as well as the upper and lower back muscles, are the focus of this workout.
- Knees bowed and feet flat on the ground, take a seat on the ball.
- Maintaining a straight back and a tight core, lean back slightly and lift your feet off the floor.
- Twist your upper body to the left and then to the right while holding the ball in both hands.
- Repeat as many times as necessary.
Ball Chest Press
The chest, triceps, and core muscles are all worked out with this workout.
- Your feet should be on the ground as you lay on the ball with your upper back on it.
- While maintaining your core engaged, raise your arms straight up while holding a dumbbell in each hand.
- Return the dumbbells to the beginning position while lowering them gradually.
- Repeat as many times as necessary.
Ball Leg Curl
This exercise also works the glutes and hamstrings. continue as the lower back muscles and core muscles.
- Your arms should be by your sides as you lay on your back with your heels on the ball.
- Roll the ball towards your body with your heels while raising your hips off the ground and contracting your glutes.
- After a little pause, roll the ball carefully back to the starting position.
- Repeat as many times as necessary.
Ball Crunch
The rectus abdominis, obliques, and transverse abdominis are worked out during this exercise, in addition to the hip flexors.
- Your hands should be behind your head as you sit on the ball with your feet flat on the ground.
- Keep your core tight as you slowly lean back and elevate your feet off the ground while crunching your upper body toward your knees.
- After a brief pause, steadily move back to the beginning position.
- Repeat as many times as necessary.
Ball Side Plank
The obliques, as well as the shoulder and upper back muscles, are all worked out during this exercise.
- With your feet on the ball, one hand on the ball, and the other hand on the ground, start in a plank posture.
- Hold the side plank position for the required duration of time by raising your hips off the floor and twisting your body to the side while maintaining a strong core.
- On the opposite side, repeat.
Ball Scissor
The lower abs, obliques, hip flexors, quadriceps, and hamstrings are all worked out during this workout.
- Lay on your back with your head, shoulders, and feet all on the ball.
- As you raise your right leg off the ground and straighten it out, lift your head and shoulders off the ball.
- Lift your left leg off the floor and bring it to your chest at the same moment.
- Change legs, bringing your right leg up to your chest while extending your left leg straight out in front of you.
- For the appropriate amount of reps, keep switching legs.
Conclusion
In your Pilates exercises, a balance ball can be a helpful tool for increasing instability and testing your balance and core muscles. You can aim to increase your body control, flexibility, and general fitness by including these 10 exercises into your programme. To prevent damage, it's crucial to start carefully and pay attention to your body when beginning a new fitness regimen. Before beginning a new fitness programme, it's always a good idea to speak with a healthcare professional, especially if you have any underlying medical issues or are new to Pilates.
