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abdominal fitness: Pilates with a ball, exercises to strengthen the core without effort

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


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.

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