- 1. Abdominal on the ball
- 2. Flexion on the ball
- 3. Lumbar flexion on the ball
- 4. Squat with ball
- 5. Strengthening of legs with ball
- 6. Raising legs with ball
A great way to lose weight and strengthen your abdominal muscles is to do Pilates exercises with the Swiss ball. Pilates was designed to bring the body back to a healthy alignment and to teach new posture habits so that the individual can move with greater flexibility in their daily lives.
Pilates ball exercises strengthen the entire body from its center to provide stability, which can result in harmonious and stress-free arm and leg movements.
Check out some simple exercises that can be performed at home:
1. Abdominal on the ball
Support the ball on your back as shown in the image, keeping your knees flexed and your hands resting gently on the back of your neck and contracting your abdominals while breathing out through your mouth. Repeat exercise 20 times.
2. Flexion on the ball
Support the ball on your feet, as shown in the image, and try to keep your balance in that position. When you feel safe, flex your arms as much as you can, bringing your chest closer to the floor while breathing through your mouth. Repeat the exercise 8 times.
3. Lumbar flexion on the ball
Support your abdomen on the ball, keeping your legs straight, as shown in the picture, gently place your hands on the back of your neck and contract your lower back muscles while breathing out through your mouth. Repeat the exercise 8 times.
4. Squat with ball
Position the ball on your back, leaning against the wall, spread your legs the same width as your shoulders, bend your knees and squat while the ball slides on your back. Repeat the exercise 10 times.
5. Strengthening of legs with ball
Place the ball under the feet, as shown in the image and raise the whole body, pressing the heels on the ball, so that it does not move. When lifting the entire body, you must remain in this position for 20 to 30 seconds, repeating the exercise 3 times.
6. Raising legs with ball
Hold the ball with your feet, as shown in the image and raise both legs at the same time, until you form a 90 degree angle. Each time you raise your legs, you should let your breath out slowly through your mouth and whenever you lower your legs, take a deep breath.
It is important to emphasize that the exercises must be performed with precision, having total mental concentration to control the exercises with breathing so that the exercises are performed correctly.
