Exercises that use the Pilates ball are fun and exciting. The ball provides an interesting twist to regular exercise and makes for a great break from monotony. The following 10 exercises are great to stay fit.
1. Squatting Besides the Wall:
Helps in toning the hips and thighs. Stand with your back towards the wall. Now hold the ball with your body and bent to a squatting position, hold for a minute and return to standing position. Repeat 10-15 times
2. Crunch with the Ball:
A great way to tone up the abdomen, lie with your back on the ball, feet flat on the floor and knees bend. Take your hands to the back of the head while balancing yourself on the ball. Bend forward and maintain the crunched position for 20 seconds. Return to the initial position and repeat 15 times.
3. Arm Muscle Exercise:
A simple exercise to tone up sagging arm muscles, stand on one leg and use the ball to support the knee of the opposite leg. Hold the ball with your palms and raise the ball to eye level without bending the arms. Next raise the ball above your head and slowly return to starting position. Repeat several times.
4. Pass the Ball:
Helps tone calves and arms. Lie on your back and hold the ball in your hands. Slowly raise your feet so that the shins are parallel to the floor. Now lift yourself and place the ball between your legs and return to lying position. Return and grab the ball. Repeat by passing the ball 10-12 times.
5. Squat and Up:
A great workout for the thigh muscles, stand straight with the ball between the knees. Make sure the ball does not touch the ground. Squeeze the ball and squat down so that your knees are at right angles to the floor. Maintain the position for 30 seconds and return to initial position. Repeat 10 times
6. Raised Push Ups:
Get well-toned abs and arms by adding a twist to regular pushups by using the ball for support. Lie on your stomach on the floor, with your calves on the ball and complete your pushups. Repeat several times each day.
7. Stretching with the Ball:
Sit on your knees and rest arms on the ball. Gradually roll the ball outwards till you feel your abs are fully stretched and upper body is inclined at 45 degrees. Hold for 10 seconds and return to starting position. Repeat the exercise several times.
8. Raised Diagonal Crunches:
Helps tone abdominal muscles and get a flat stomach. Lie straight with legs on the ball and hands behind the head. Try doing diagonal crunches.
Helps strengthen lower back and tone abs. Lie facing downwards with shins on the ball and support your body with your palms. Keep your head between your arms and slightly raise your hips. Now try rolling the ball towards yourself using your abs and legs. Return to initial position slowly. Repeat the process several times..
10. Side Inclined Exercise:
Inspired by Yoga positions this exercise helps to tone the midsection. Stand a foot apart from the ball. Bend sideways to touch the ball and slowly lift the opposite leg till it is parallel with the floor. Now raise and point your free hand at the sky. Maintain the position for 10 minutes and repeat on the opposite side.