Pilates Core Ball Workout: Sport Specific and Everyday Benefits!The rolling action of the ball causes a constant stabilization in the core muscles resulting in a smaller, firmer midsection.
The compound exercises performed on the ball are more functional for daily living. With 8 or fewer exercises you can target all the major muscle groups of the body working together to produce movement rather than just isolating groups of muscles. The stretching motion and larger range of motion found with a ball workout helps to elongate the muscles, in turn, increasing your flexibility.
The Pilates core ball workout is most beneficial for sports minded people who want to improve their balance and coordination.
Core Exercise Ball Sample Workout:Core strength is important because the muscles of the lower back and abdomen serve as a solid foundation for day-to-day activities, as well as posture and balance.Here are some Pilates Core Ball exercise ideas that will get you working these vital muscles. Use Your Exercise Ball as a Chair This one is pretty easy. Try sitting on an Exercise Ball Chair The constant adjustment and readjustment that your body makes on the ball will work your core muscles -- even sitting at your desk. It feels good and can add a bit of fun to your workday! EXERCISES Small Abdominal Curls Position: Lie on your back with the ball under your knees, knees in line with hips. Be sure your neck is long and place your hands behind your head, with elbows wide. Movement: Inhale to prepare and begin to drop your chin while your head is still on the mat. Exhale to lift your head, bending the upper body feeling a fold or bow just under your chest. Inhale and hold. Exhale to return your head to the mat. Repeat 8 times, slow and controlled. Tip: When you inhale and hold, be sure your gaze is on your thighs, NOT on the ceiling. This keeps your head and neck in the proper position. Also, be sure your fingertips rest lightly behind your head, and you are not using your hands to pull your head up. The Waterfall or Rollup: Position: Lie on your back with your knees bent and feet flat on the floor, hip distance apart. Hold your ball on your ribcage with both hands. Be sure to maintain lots of space between your feet and your bottom. Movement: Inhale to prepare. Exhale to lift your head and bend your upper body as you roll the ball up your thighs, over your knees, and down to your shins. Inhale when the ball is at your ankles and begin to roll back, reversing the move you just did. Exhale to continue releasing backward, rolling the ball over your body, and finally bringing your head back onto the mat. Repeat 6 times, slow and controlled. Tips: If your feet are too close to your bottom, it will hamper your ability to get the ball up and over your knees. Keep your abdominal muscles hollowed out, and your shoulders down and back. Single Leg Stretch Position: Lie on your back, with your head and shoulders lifted off the mat. Movement: Pull one knee to your chest as you stretch the other leg away from you. Reach the ball to the outside of the bent knee, then switch legs. Repeat for 10 counts on each side. Modifications: You can also hold the ball in the air above you during the entire exercises, and/or keep your head down on the mat. Tips: Stretch your legs long, creating length between your feet and hips. Keep eye gaze on your thighs, not the ceiling. Check out my 5 minute youtube video here for a sample of the full Pilates Core Ball DVD! New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
 | This is a 34 minute dvd that will challenge your core while strengthening both your upper and lower body, improving your balance, posture, and helping to rev up your energy! Look and Feel Great! Go here to buy the JUST released Pilates Core Ball Workout DVD! |
