PILATES: EXERCISES WITH THE BALL - IN SHAPE

Pilates: the best exercises to do with the ball

Pilates is a sport that offers many benefits to those who practice it consistently. His exercises, not particularly strenuous, will help you get back into shape and regain psycho-physical harmony and balance.

The exercises of the pilates method involve the whole body in its entirety and can be performed with the help of a ball called "pilates ball". These tools are very useful for toning and strengthening muscles and can be of various colors and sizes. various sizes, depending on your needs and your physical characteristics.

How do pilates exercises with the ball work? Quickly said: the ball has the ability to respond elastically to the weight exerted on it, which allows our muscles to operate in almost zero gravity, without straining the joints and reducing the risk of trauma.

Ready to start training with the ball? First of all, however, remember to do some essential stretching:

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Exercise with the ball for legs and buttocks

This exercise with the ball is used to tone both the muscles of the legs and those of the buttocks, giving you a screaming butt!

First, lie down on the mat face up. Extend your arms to your sides and rest your heels on your ball. Extend your legs so that they are as far away from you as possible, lifting your back almost completely. At that point, bring the ball closer by bending your legs again.

Exercise with the ball for the abdominals

Take your ball and rest your center back on it, taking care to keep your feet slightly apart. The legs should draw a straight line and then bend, from the knees down, at a right angle. Be careful to keep your back parallel to the floor. Hold the position with your abs contracted for 30 seconds.

This exercise will help you stretch your abdominal muscles and give you a nice flat stomach.

Exercise with the ball for the quadriceps

If you want to tone, slim and stretch your quads, this is the exercise for you!

Lie on your stomach on the mat, place the ball between your ankles and lift your legs keeping them straight, being careful not to drop the ball. Then bend your legs, bringing the ball towards you. This will work both your quads and your abs.

Exercise with the ball for the back

This simple exercise will be very useful for your back and will help you relax and relieve tension, as well as stretch your muscles.

Sit on your knees, place the ball in front of you and fully bend over it, hunching your back, as if it were a hug. Remain in this position for 30 seconds, leaving both arms and head well relaxed and straight.

Exercise with the ball for chest and shoulders

On the mat on your stomach, place the ball next to you and lift up onto your arms as if you were going to do a push-up, placing your weight on your palms. The arms are at shoulder height. Open one arm to the side and rest it on the ball, at a right angle.

This position should be maintained for 30 seconds, then repeat the exercise with the other arm.