Pilates is a system of exercises that tones, aligns and balances the structure of your body. His approach to
Low impact and his he
emphasis on the core make it a versatile method suitable for everyone. The incorporation of the
ball of stability can take your training to the next level.
This accessory is an inflatable ball in sizes ranging from 45 to 85 cm in diameter. Is
economiccan be saved or
deflate And till
replace as office chair. It is commonly used in rehabilitation and other forms of fitness, although it is not a traditional component of Pilates. However, it is a welcome addition when looking to add
variety either
challenge your stability and balance.
add the ball
stability to your Pilates workout is a fun and challenging way to take your training to another place. With a solid Pilates foundation, the ball provides
feedback and
immediate challenge to the core. Its instability elevates your focus and mind-body connection to add a new level of resistance to your mat work.
What are the benefits of doing Pilates exercises with a ball?
In addition to being
fun, the ball adds challenge and variety to Pilates exercises. Because the ball is unstable, he immediately challenges his
balance while testing and
increases his
core force. This is important for posture and can help prevent back and hip pain.
Woman with Pilates/PEXELS ball
The ball provides
immediate feedback, keeping you focused and in tune with your body. You will know if there is an imbalance, such as if one side of your body is stronger than the other. Also, instability helps
increase proprioception (ability of your brain to know the exact position of all parts of our body at all times) and the
spatial awareness.
Tips when doing Pilates with a ball
Try to work one way
moderate,
slow and
controlled. Always move with your breath and work in an open area free of obstacles and away from furniture or angles or objects that get in your way. Focus more on the
quality than in quantity. As a prerequisite, it’s best to have a solid Pilates foundation before adding a ball to your workout.
Avoid work with a ball during the
early postpartum. Instead, focus on
rebuild your core stability. Stop if you feel any pain. Consult your doctor and work under the expert eye of a
professional when recovering from an injury, especially if you have back pain or a spinal condition.
How to start
In general, what you need is a ball that is
fully inflated with just a little flexibility. If you sit on the ball and sink, you need more air. On the other hand, it shouldn’t be rock hard either. Your ball is the right size if when you sit on it your
feet are
leaning on the ground with the knees aligned with the hips, forming a 90 degree angle.
Woman with Pilates/PEXELS ball
If you are a beginner, a good target should be
work core muscles for balance and stabilization while developing joint mobility. do between
four and eight repetitions on each side following the following guideline: start by sitting on the ball with your feet on the ground. softly and slowly
tilt your head to the right and to the left to stretch the neck.
circle your head in both directions. Circle your shoulders in both directions. Raise one arm and perform a
side bending to stretch the side. Circle your hips, moving the ball on the ground in both directions.
Stretch one leg with the foot flexed and tilt it at the height of the hips to stretch it. Repeat in the other side.
start with
small movements for a gentle stretch and range of motion. Feel your feet planted firmly on the ground to help you maintain your balance.
never force Don’t make sudden movements. Everything must be harmony. Stop as soon as you notice the slightest discomfort.
