Pilates with a ball. 6 simple but effective exercises for the whole body

Pilates with a ball. 6 simple but effective exercises for the whole body

Even though the complex looks easy, your muscles will burn.

Regular fitness club workouts can get boring quickly. To bring variety and get more enjoyment out of exercise, you can use different equipment. For example, a fitball – it can be a great way to help pump up your entire body. Today, you’ll see this in our new workout.

fitness trainer and blogger

Shows a set of exercises with a fitness ball from Pilates.

Inclines with a ball to the leg

Técnica

• Take the fitness ball in your hands, raise it above your head. Stand up straight, feet shoulder width apart.
• As you exhale, lift your right leg and reach for it with the ball. The right arm bends and the left arm bends. Keep your balance and take your time.
• Return to the starting position and repeat the exercise.

Do this 30 times.

Springing leg

Técnica

• Stand straight, the ball is still above your head. Do not lower it.
• Lift your right leg out to the side. Make three springy upward movements with your foot and then lower it down.
• Do it all over again.

Do 15 times.

Hand springs

Técnica

• Stand straight with the ball still above your head. Do not lower it.
• Bend your arms with the fitball to the right, bending your right arm at the elbow.
• At the extreme point, perform three springy bends and then return to the starting position.

Do 15 repetitions.

Parallel spring

Técnica

• Stand up straight, legs wide apart, right foot off to the side, ball raised above your head.
• Tilt the fitness ball to the right, bending the right arm at the elbow, right leg lifted. Make three springy bends, reach for the ball with your foot.
• Return to the starting position.

Repeat 15 times.

Lunges curtsy with a ball

Técnica

• Stand up straight, put your feet in a narrow stance. Hold the ball above you.
• Do a cross lunge with the right leg behind the left leg. Make sure your knee does not extend beyond the toe line. The squat should be at a 90-degree angle at the knee. The ball goes down to the left as you move.
• Do this 25 times.
• Now do the same lunge, but at the bottom point perform three springy squats. At the same time, raise and lower the fitball at each squat.

Repeat 15 times.

Extension

Técnica

• Put the left leg forward, straighten it, and turn the right leg slightly.
• Now tilt the body forward to the left leg, feel the stretching of the back surface of the thigh. The right leg can be slightly bent.
• Perform three springy bends.

Restore your breath, and then repeat all the exercises on the other leg. For a detailed execution of the exercises, see the video.

After training, you will feel the halife zone, arms and biceps. Remember that a beautiful figure is the result of regular exercise, proper diet and good recovery. If you liked this workout, try doing some more Pilates exercises. Look for them in this article.