A set of exercises There is a general principle of load dosage, which is as follows: the more severe the physical condition, the less stretching should be and the greater the number of approaches. If possible, try to distribute activities evenly throughout the entire

Set of exercises Exercise 1. Head rotation1. Stand straight, place your feet shoulder-width apart, place your hands on your waist.2. Perform rotational movements with your head, tilts back and forth and left and right (toward your shoulders) for 1 minute. Breathing is voluntary. Exercise 2.

Set of exercises The exercises should be performed in strict sequence. If it is not indicated how to breathe at a particular stage of the exercise, you can do it arbitrarily. Try to perform each exercise carefully and correctly. Exercise 1. Slow

Set of exercises Perform gymnastics for a few minutes in the morning or evening. Perform the exercise until you feel trembling in your muscles. Return to the starting position slowly, without sudden movements. If you feel muscle pain,

Set of exercises It is recommended to perform the exercises in the order in which they are given. Their uniqueness lies in their accessibility. Iyengar yoga has no restrictions on age and level of physical fitness. Even after you've done everything

Exercises for the spine, pelvic and shoulder girdles on a training ball Exercises on the ball are very useful for the spine, since in order to maintain balance on this apparatus you have to strain many muscles associated with the spine. Exercises

Stretching exercises for the abdominal muscles, lower back and pelvic girdle on a large roller or floor ball Stretching the abdominal muscles, lower back and pelvic girdle is quite difficult because the abdominal muscles are almost always in a state

The number of workout options to help strengthen muscles or lose weight is growing daily, and one proven option is Pilates with a ball. The benefits of exercises of this type have already been appreciated by everyone - even the elderly or those who, due to their health, cannot engage in strenuous sports. How does such physical activity affect the body and body and who is it suitable for?

What is Pilates on a ball?

The system of exercises, which their creator, Joseph Pilates, originally called “controlology,” was born in the last century and quickly supplanted other types of fitness, since it gave a large number of people a chance to improve their health even if they have problems with the musculoskeletal system. Pilates on a fitball, called Pilatesball by some experts, involves working with a large gymnastic ball. It has a lot of advantages:

• The likelihood of injury during exercise is minimized - the pace of work is moderate, without jerking, so they are recommended even for elderly and pregnant women.
• The degree of load is easy to vary, so training is accessible even to beginners.
• Beneficial effects on the nervous system and mood.
• As with all types of gymnastics, Pilates exercises, especially with a fitball, improve coordination of movements, joint mobility, and increase the elasticity of ligaments.

Basic Rules

By analogy with yoga and callanetics, Pilates is included in the group of techniques based on the principle of “body&mind”: this is the unity of body and mind. However, while yoga focuses on consciousness, Pilates is characterized by an emphasis on thoughtfulness of each action and matching movement with breathing. All exercises must be performed keeping in mind the basic principles:

• Concentration is on measured inhalations through the nose and exhalations through the mouth, the air is driven through the lower part of the chest.
• The center is constantly in tension: the essence is the constant tone of the abdominal muscles and the supply of the pelvic bones to the lower costal bones.
• The movement is smooth, without jerking, even at high speed.
• The pace of the exercise does not change during execution and is often (there are exceptions) measured.
• The point is not in the number of exercises performed, but in their quality: you should feel every muscle when you do any movement.

What muscles are worked?

An important advantage of Pilates with and without a ball is that it works out all the main muscle groups: even athletes, after the first workout, are surprised to note that they have pain in those areas that were previously “in the shadows.” The basic rule of this system - centering - is the reason for the emphasis on the back (you strengthen the core muscles) and the abdomen (deep abdominal muscles), however, the complex can easily be tailored to the individual needs of the practitioner to give the load:

• buttocks;
• calves;
• hips;
• shoulder girdle;
• pectoral muscles.

How to choose a fitball

You can buy this gymnastic equipment at any sporting goods store, the price ranges from 800-3000 rubles. For Pilates, smooth, large balls without horns, handles, or other additions are predominantly used, although models with spikes are popular among women who want to fight cellulite. Main selection criteria:

• Diameter - 55 cm is considered universal, but petite women (below 155 cm) need 45 cm, and for those taller than 170 cm, it is recommended to take a projectile with a diameter of 65 cm. If your height is more than 185 cm, choose a diameter of 75 cm.
• Elasticity - press on the inflated fitball: it should spring back.
• ABS system – protection against rupture.
• Durability – a good fitball can withstand up to 300 kg.

Ball exercises for weight loss

Regularity is the principle of any exercise, which cannot be neglected if you want to improve your physical fitness. Unlike strength exercises, Pilates elements with and without a ball do not cause excessive muscle fatigue, so you can exercise up to 5 times a week, but for beginners it is advisable to train every other day or a little less often. An important nuance: Pilates on and with a fitball is not a cardio exercise, so if you are trying to get a slim figure, it will help little on its own. To achieve the desired result, you should correctly build a training plan:

• Don't forget about warm-up and cool-down.
• Work every part of the body.
• Exercise from 20 to 60 minutes continuously.

Why do you need a warm-up and cool-down?

Warming up is required before any type of physical activity - it reduces the likelihood of muscle damage: the risk that you will twist your ankle, pull a ligament, etc. becomes lower if you warm up. It is a set of exercises based on jumping, bending and spinning to engage every part of the body. Warm-up lasts 5-15 minutes. The cool down, which is often a classic stretch:

• soothes tense muscles;
• disperses lactic acid;
• smoothly lowers pulse and blood pressure;
• inhibits the nervous system;
• lasts 5-10 minutes.

Pilates with fitball for the lower body

The most noticeable results, if we talk about gymnastics, for the buttocks and thighs area are provided by squats and lunges. In Pilates they also practice, and if it is Pilatesball, the load increases by adding weight. It is advisable to do such exercises at the end of your workout, so that you can relax tense muscles by stretching afterwards. The number of repetitions for each should be 20-40: the exact number is determined by your level of training. With good training, classic squats using the Pilates technique with a ball can be performed with a jump up while straightening.

For the upper body

Pilates with a ball is ideal for those who want to strengthen their arms and shoulder girdle, but are afraid to exercise themselves with dumbbells or a barbell: the additional weight is less, less traumatic, but effective. You can remove excess fat deposits from the shoulder area and tighten your chest if you include 2-3 simple elements in each workout, which you perform 10-20 times without stopping. Women need only 1 approach, men can do 2. Experts especially highlight the following exercises:

• Push-ups with feet resting on a fitball and reverse push-ups increase the load on the arms and force the body to stabilize.
• Bend over with a projectile in outstretched arms.
• Plank with front support on a gymnastic ball.

To strengthen the back muscles

The core muscles are always affected in classic Pilates exercises and with the ball. However, if you want to increase the load, or help quickly relax your back and relieve work stress from it, you should include in your training program:

• bending over with a fitball in outstretched arms helps improve posture;
• body lifts lying on your stomach on a ball with your hands behind your head - has a beneficial effect on the lower back;
• rotation of the body while sitting on a fitball - relieves tension in the back;
• pelvic lifts in a supine position (heels on the ball, elbows near the body) in an even diagonal from the heels to the neck - to strengthen the lumbar region.

Pilates ball for perfect abs

Among the effective Pilates exercises for the deep abdominal muscles, the most effective are the lower crunches: the ball is placed between the legs, which increases weight and stress on the abs. The effectiveness of crunches with a fitball is several times higher than single crunches. Additionally, you can add to the training program:

• Raising straight legs holding the apparatus to a position perpendicular to the floor.
• Roll the fitball under the stomach and outward with the legs lying on it while the body is in the plank position with emphasis on the palms.

Exercises on a ball for losing belly fat

It’s easy for men to get a beautiful abdominal area, but for a flat stomach, women need to look not for the load on the “cubes,” but for ways to engage the deep abdominal muscles. Pilates with a ball can be a salvation in such a situation: it is safe both for girls who have not given birth and for those who have recently become a mother, and has a positive effect on the condition of the pelvic organs. The duration of this block of general training according to the Pilates system with a ball is until you feel a burning sensation in the abdominal area.

Crunch with stretch

The basic element of gymnastics for the press - crunches - works the upper abdominal muscles, and when performed on an oscillating surface, creates tension for the remaining muscles of the abdomen, buttocks, and back. Beginners need to do everything slowly, keeping an eye on their balance. The number of repetitions is 10, gradually increase to 20-25. The operating principle is as follows:

1. Sitting on the ball, with a smooth exhalation, begin to lean back, while simultaneously taking small steps forward with your feet. When it moves under your back, align the line from your bent knees to your chest. The abs are tense. Take a breath.
2. Place your crossed arms on your chest, exhale and twist your body, reaching your ribs towards your pelvic bones. Be sure to relax your neck as you go.
3. With a new breath, lie back down.
4. Exhale and return to a sitting position and repeat steps 1-4 again.

Reverse twist

An excellent workout for the abdominal muscles is provided by lower crunches, which are performed 8-10 times per approach, at a moderate pace. Lifting the legs is carried out through tension in the press. The number of approaches per workout is 3-4, the break is no more than 15 seconds. The technique is as follows:

1. Open your arms while lying on your back; your knees are bent and the ball is held between them.
2. Exhaling, slowly raise your legs, pushing the exercise ball up.
3. Pulling the front surface of the thigh towards the stomach as much as possible, while inhaling, use the abdominal muscles to return the bent legs to their original position.

Bridge with a riffle

There are 2 basic variations of this exercise: you can perform it with straight legs in the starting position or bent (then the emphasis will be on the feet) - the latter option increases the load on the lower back and abdominal muscles. Scheme of work:

1. Take a position lying on your back, arms along your body, legs straight and thrown onto the ball.
2. Exhaling, lift your pelvis until you create a straight line.
3. Then, while inhaling, bend your knees, rolling the fitball towards you.
4. Exhale and roll back, repeat steps 3-4 5 more times.
5. As you inhale again, lower your pelvis. Perform the “bridge with a roll” 15 times.

Side leg raises

The oblique abdominal muscles form a beautiful waist, so they should also be given attention: perform the exercise 10 times without stopping on each side. The maximum number of approaches is 2, the pace is average. Algorithm of actions:

1. Lie on your side, lower arm under your head, front arm bent at the elbow, standing in front of your chest. Legs straight, ball sandwiched between ankles.
2. Exhaling, raise your legs up and to the side (contracting your side).
3. Inhale and lower smoothly.

Knee Raise

The classic “bicycle” exercise, recommended for deep abdominal muscles, has been given a second life by Pilates with a ball: it is performed at a slow pace, but gives the same strong effect. The duration of the exercise is a minute without a break, then rest for 15 seconds and repeat. The technique is simple:

1. Lie with your back on the fitball, hands behind your head, legs resting on the floor with your feet. The angle at the knees is 90 degrees.
2. Keeping your knees bent, as you exhale, alternately raise your legs until your thighs are perpendicular to the floor. Inhale and lower back.

For slimming arms

If you study the basic elements of this type of fitness, you can see an emphasis on the stomach and back, but little attention is paid to the upper part of the body (shoulders, arms) - it is mainly worked out with a classic gymnastic load: push-ups. It is possible to perform a back press, but the fitball is too large for this action, so the set of Pilates elements with an arm ball does not offer much variety.

Push ups

The traditional version of push-ups primarily works the triceps, chest and shoulder muscles, while the exercise on a gymnastic ball also works the abs and back, since you need to maintain balance. At a moderate pace you need to do 10 repetitions, the number of approaches is 2. Work algorithm:

1. Focus on your hands, shoulder-width apart. Feet rest on the ball.
2. Exhaling, we bend our elbows, pressed to the body, lowering our chest down. The body is smooth.
3. Inhaling, we come back.

Prone stand

The well-known multifunctional Pilates exercise “plank” can be complicated by leaving the lower support with your toes on the floor (your legs can be slightly apart), and the upper support with bent elbows on a gymnastic ball. A more advanced option is to rest your palms on it (elbows straight). The rack is held for 30 seconds, after a break and another 5-7 approaches of 30 seconds. Breathing is even throughout the entire exercise.

Rolling out a gymnastic ball

By analogy with the plank, you can use the muscles of the arms and back in a dynamic stance: placing emphasis on your knees, place the fitball in front of you, and place your palms on it. The body is tilted. Exhaling smoothly, begin to roll the projectile forward until your elbows are on it; the body remains straight. Inhale and return to the opposite position. Start with 10 reps, gradually working your way up to 25.

Hyperextension

The classic form of this exercise puts stress on the lower back extensors, but you can also use your arms by spreading them as you lift. It is important to work at a slow pace and do 8 repetitions without rest. Number of approaches – 2-3. The technique is like this:

1. Place your torso parallel to the floor with your stomach on the fitball. Hands along the body. Legs extended, emphasis on toes.
2. Exhaling, slowly raise your body, arching your lower back. Open your arms and move them back.
3. Hold for a count of 10.
4. Inhale and lower yourself back down.

Reverse triceps push-ups

For 2 surfaces of the triceps - lateral and medial - the reverse push-up is ideal, which, by analogy with all Pilates exercises, loads the abs. Beginners do 5 times per approach, as they strengthen their hands - 8 times. Number of approaches per lesson – 3. Algorithm of actions:

1. Stretch your arms back, rest your palms on the fitball behind your back. Legs extended forward, emphasis on heels, pelvis in the air.
2. Exhaling, lower your pelvis until a right angle is formed at your elbows.
3. With a deep breath, return to the starting position.

For slimming thighs and buttocks

Pelvic lifts, squats in different variations (from classic to plie), lunges, swings - all these exercises with a large ball for losing weight in the lower body need to be performed 20 times per approach, if you do not have serious problems with the knee joints. They will give results only after a few weeks, and you can even include them in every training program without giving your muscles a long rest.

Squats with a ball over your head

A simultaneous load on all the muscles of the thigh, buttocks and upper shoulder girdle (especially the deltoids and shoulders) is given by squats with weights overhead. During the exercise, it is important to remember the basic rule of Pilates - keep your back straight, tense your abs, and do not arch your lower back. The number of repetitions without stopping is 12-15 times. Work algorithm:

1. The legs are spread half a foot wider than the shoulders, the arms are straight, extended above the head with a gymnastic apparatus clutched in the palms.
2. Slowly exhale and squat, without moving your pelvis below the level of your knees.
3. Inhaling, come back. The position of the hands does not change.

Squats with a ball between the knees

To increase the load on the inner thighs (the most difficult area to work), you should try squatting while squeezing the ball with your feet. Repeat the exercise at a moderate pace 15 times, 2 sets. To complicate the task, you can linger at the lowest point for half a minute, without stopping breathing regularly. The technique is like this:

1. Feet shoulder width apart, feet parallel, squeezing the ball between the knees.
2. Exhaling slowly, we sit down as if on a chair.
3. Inhaling, we release the pressure on the projectile and rise.

Lying exercise for hips

Rolling a fitball with your feet underneath you will help you work out the back surface of your thigh and buttock muscles perfectly. To do this, in a lying position, emphasis is placed on the shoulder blades, arms extended along the body and ankles placed on the fitball of the legs. The torso is tense, the buttocks are pulled in, the line from the chest to the ankles is straight. The movements are:

1. Exhaling, use your heels to pull the ball inward: to do this, you need to bend your knees and raise your pelvis. The body line does not break.
2. Inhaling slowly, straighten your legs, rolling the projectile back. Repeat these steps 10-15 times.

Lunges with a ball

In order to pump up the thigh muscles, especially the front and back, including the gluteal muscles, experts advise doing forward lunges. The gymnastic apparatus will provide additional weight that creates a load. For each leg, do 10 repetitions without stopping; you need to complete 2-4 approaches per workout. The technique is like this:

1. Holding the gymnastic ball in front of you with your hands, exhaling, take a step forward. Both knees are at an angle of 90 degrees, the back is straight.
2. Inhaling, return to the starting position. Repeat the exercise on the other leg.

Deep squats with a fitball in front of you

The final element of the set of Pilates exercises with a ball for the buttocks and the front surface of the thigh will be squats with your feet shoulder-width apart (toes pointing forward) and the apparatus held on your arms raised to shoulder level. Exhaling, slowly lower yourself until your knee is at a right angle (be careful not to let your knee go beyond your toes). Wait 5 seconds and inhale as you stand up. The number of repetitions without stopping is 25-40.

How to strengthen your back muscles with a fitball

Bending, according to experts, is the most effective gymnastic element to work the back muscles. With the help of a fitball held in your hands (they need to be raised above your head and not lowered), you will increase the load. According to the rules of Pilates, bends left-right and back-and-forth are done with tense abs and at a slow pace, while exhaling - with inhalation you should return to a vertical position. This load, repeated 30-40 times, can complete the workout. Additionally, the back is worked out as follows:

1. In a lying position, press the projectile to your chest. As you exhale, begin to slowly lift your body by zones - neck, shoulders, shoulder blades, thoracolumbar region. Breathing is even.
2. When you take a sitting position, stretch your hands with the gymnastic apparatus to your toes.
3. Exhaling, bend forward, rounding your back.
4. As you inhale, straighten up. With a new exhalation, smoothly lie down in the reverse order - thoraco-lumbar area, shoulder blades, shoulders, neck. Repeat 15 times.

Video

If you look with envy at your friends’ flat stomachs, then Pilates on a ball will be the best helper for you. Pilates itself is a special technique that was created by Joseph Pilates about a hundred years ago. Despite the fact that you can do it without any auxiliary equipment, Pilates on a fitball is practically an independent direction that has a lot of different exercises.

If you are planning to do such training, you need to remember a few rules that you must follow, regardless of what exercise you are doing. Firstly, breathing must be deep. This will help you calm down and focus on training, throwing away unnecessary thoughts. Secondly, you need to maintain the pace of the exercise, taking your time and measuredly doing everything that is necessary. And if you practice Pilates with a ball, you will be guaranteed a flat stomach after a while.

The exercises that will be proposed below can be used individually, or all at once, it depends on your preferences. Of course, those who have just started working on themselves with the help of such training will feel somewhat insecure during the first weeks, but then things should gradually improve. When the body gets used to it, it will be possible to do the exercises more varied, changing their sequence and adding new elements. By doing useful exercises with a ball according to the Pilates system, you can quickly get in shape - a fitball will help with this.

Read also: Pilates for the abs and abdomen - taking care of a beautiful waist

Before you start training, it is advisable to do a warm-up - lie on your back on a fitball, bend your knees, place your hips as close to the floor as possible, then lift them 4-6 times, after which, holding them in the upper position, rotate your hands 5 times.

Exercises with fitball

The first exercise with a fitball according to the Pilates system is for the abdominal muscles. You need to sit on the ball and start walking forward with your feet. The ball will be located approximately in the middle of your back. Don't forget about bent knees - they should be located above the heels. Hips are at the level of the knees and shoulders, straight arms are placed behind the head. First, we pull our hands to the floor, after that we put our palms on the back of our heads, without clasping them. We tear off the shoulder blades, head and neck from the ball. After this, we carefully return to the starting position and do the same 8-10 more times.

If you want to do the kind of Pilates exercises with a ball that will make your abs look great, then the following will probably suit you. You need to lie on the floor and place your bent legs on the fitball, place your palms under the back of your head, and fix the ball itself with your heels. We inhale, exhaling, lift the ball, pulling it towards us. Having raised the ball, you need to hold it in this position, and then smoothly lower it. Repeat 8-10 times.

By doing Pilates exercises with a ball, you can achieve a lot - a beautiful back, weight loss and increased tone are guaranteed. Now you need to lie on the floor, bend your knees and place your feet on the fitball, place your hands along your body with your palms down. Inhale, press your feet toward the ball, exhale, tighten your abs, and then lift your pelvis and back so that your body forms a straight line. You must remain in this position for five inhalations and exhalations, and then carefully return to the starting position. The exercise is done in 5 approaches.

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ANY shape can be made to undergo positive design changes! Proven in practice by the best fitness gurus. And Pilates with fitball is one of the ways to achieve such a goal. The main thing is to force yourself to start and continue training regularly (especially since no special physical condition is required for exercises with the ball). Do you want to lose weight? Get rid of back pain? Pump up your abs? Get a slim figure without even leaving home? Then just familiarize yourself with what Pilates on a fitball is, carefully watch the video lessons - and start practicing!

Any gymnastics (and Pilates with a ball is no exception) should begin with mastering several important rules. Otherwise, in the absence of experience, it is easy to get injured. These mandatory requirements for beginners include the following:

Exercise only in a good mood! This can be helped, for example, by your favorite music.

Pilates on balls - benefits

What benefits will a good Pilates routine bring to your body? Among the main advantages are:

The simplest sets of exercises with a ball

Let us give as an example some of the most common and popular exercises.

For the press

Exercise No. 1

1. We get down on our knees.
2. We lower our hands, joined into a lock, onto the fitball placed in front of us.
3. Squeeze the gluteal muscles and strain the abs without bending the lower back.
4. Gradually roll the fitball forward until the body reaches a horizontal position.
5. We fix the pose for 3-4 seconds.

Number of repetitions – 10.

Exercise No. 2

1. We sit with our backs to the ball.
2. We use a fitball as a support for the lower back.
3. We lean back to a “reclining” position and clasp our hands at the back of our heads.
4. We begin to do body lifts, pumping up the abs and fixating at the top point for 3-4 seconds.
5. We return to the starting position.

Number of repetitions – 30.

Exercise No. 3

1. We take a supine position.
2. We hold the ball between the legs in the calf area.
3. We begin to raise our legs up, without releasing the fitball, trying to reach our chests with our knees.
4. We return to the starting position.

Number of repetitions – 10.

For legs and buttocks

Exercise No. 1

1. We lie down on our backs.
2. We rest our heels on top of the fitball.
3. Without lifting your shoulder blades from the floor, we begin to lift your pelvis up, fixating at the top point for 3–4 seconds.
4. We return to the starting position.

Number of repetitions – 20.

Exercise No. 2

1. We stand in a horizontal floor plank position, leaning in front on our hands, and in back on a fitball under the front surface of our thighs.
2. We tense our legs and roll the ball down towards our feet.
3. Rest for 3–4 seconds
4. We return to the starting position.

Number of repetitions – 15.

Exercise No. 3

1. The starting position is the same - “plank”, head down, feet on the fitball.
2. We take our legs off the ball one by one and pull it up - first one, then, lowering it, the other (with a delay at the top point for 3-4 seconds).

Number of repetitions – 15.

How to choose a Pilates ball

Fitness balls (also used in Pilates), depending on their size, are divided into two types:

How to choose the right ball?

• The small one should fit comfortably in your hand.
• Large is selected according to height (the simplest formula is height minus 110).
• The material is only high-quality polymer (ideally PVC, a little worse - latex, the most budgetary - rubber).

The kit must include a pump.

Pilates with a ball from Alena Mordovina

Returning to the main topic of our article – video lessons – it should be noted that the best specialists in the world produce entire courses of them. For example, the famous trainer and strongest woman on the planet Alena Mordovina filmed more than a hundred of them (a separate lesson for working with a specific muscle group). Among them there is Pilates on a ball - video lessons aimed at working deep muscle fibers and creating a slim figure.

In addition, Alena always accompanies demonstrations of exercises with detailed comments, which greatly help beginners master the basics of the Pilates technique, as well as breathe correctly and learn a psychological attitude.

Conclusion – professionals about Pilates

What about what the professionals think about Pilates with a ball? Michael King, a recognized guru in the world of fitness, who started out as a dancer at the famous London School of Contemporary Dance, and by the end of the last century became:

What does this greatest master focus on when talking about Pilates and its role in a healthy lifestyle:

• The dangers of endless gadgets, because of which we move little, sit or lie a lot, and at the same time constantly hunch our backs and lower our heads down. And daily Pilates classes help effectively combat this problem.
• We eat unsystematically, which is why we get fat, suffer from constipation, ruin our gastrointestinal tract and endanger the genitourinary system. Pilates - including with a ball - is an excellent medicine in this case.
• Based on knowledge drawn from the Internet, which allows us to learn more about our body and methods of preventing diseases through physical activity.
• About the absence of a panacea for all ills, in other words, about the fact that Pilates alone will not solve all our problems, and care for the body and spirit must be comprehensive.
• About the benefits of combining Pilates with traditional cardio exercises and its ability to develop and train all types of muscles - from the largest and deepest to the smallest.

To summarize what has been said, we will give simple advice - do Pilates, and health and beauty will be the best reward for you!

Pilates is a type of physical activity that allows you to work out all muscle groups at a measured pace. With the help of Pilates, the muscles of the whole body are strengthened and stretched, while a pleasant feeling of tension is felt, but not fatigue. Pilates is usually performed without additional equipment, but there is such a variation as Pilates on a ball - this type of activity allows you not only to put an equal load on all muscles, but also to relax them. Pilates exercises with a fitball are especially beneficial for the back and spine.

To start Pilates exercises with a fitball, you only need a desire, a gymnastic mat and a well-inflated ball. The beauty of a fitball is that it is a strong and unstable surface at the same time, which means that when exercising with its use there is a constant need to keep the muscles tense.

Let's start Pilates exercises on a fitball, which will allow you to become more beautiful and healthier. But before you start exercising, don’t forget to do a fifteen-minute warm-up. The exercises presented below are not suitable for beginners. To perform them, you should already be quite familiar with the fitball, be able to keep your balance on it and, at a minimum, not be “afraid” of the ball.

Pilates: exercises with fitball

1. "Side twists."
2. "Pike."
3. "Scissors".
4. "Extension".

This Pilates exercise with a fitball works on all muscle groups. With its help you strengthen your arms, abdominal muscles and thighs.

Lie on your stomach on the ball, place your palms on the floor and slowly move forward so that you end up with only the lower part of your legs on the ball, from about the middle of your shin. It is important that the body does not bend in an arc and is parallel to the floor. Inhale, then as you exhale, leaning hard into the ball, pull your knees to your chest, resting only on the toes of your shoes on the fitball. Hold the position for 5-7 seconds, exhale, return to the starting position, inhale and again perform the Pilates exercise with a fitball called “twisting”.

"Side twists"

This Pilates exercise on a fitball almost completely repeats the previous version. However, when performing it, the knees need to be pulled not to the chest, but to the shoulder. The exercise is performed alternately for each side and is aimed at training the oblique abdominal muscles.

"Pika"

A rather complex but effective peak exercise for working the legs and abs is performed as follows:

1. Lie down on the ball and move your hands forward so that your ankles remain on the fitball.

2. Place your ankles and noses firmly on the ball, and place your hands on the floor with palms outstretched.

3. As you exhale, lift your pelvis up and the ball towards your chest. Your body and legs should therefore form an acute angle.

Before performing the exercise, be sure to ensure that your feet have full control of the ball. Otherwise, it may slip out at the most inopportune moment, and a painful fall cannot be avoided.

"Scissors"

A fairly simple but effective exercise for the inner and outer thighs. We lie on our backs, straighten our arms, raise our legs, and hold the ball with our knees. As you exhale, turn to the right, then to the left. We try not to touch the floor with our knees. The ball and feet must be in the air at all times.

"Extension"

If you have visited the gym at least once and used the services of a trainer, you should be familiar with this exercise. Having a fitball among your home equipment, you can easily do it even without visiting the gym.

We offer you three extension options - Pilates exercises with a fitball, designed to strengthen the muscles of the chest, back and general tone of the whole body.

Option 1. We lie down on the ball, resting our stomach on it, and raise our upper body, moving our arms back so that the shoulder blades come together as much as possible.

Option 2. The starting position is the same. We raise the body, but stretch our arms up and forward.

Option 3. The so-called reverse extension. We lie down on the ball with our stomach, move forward a little, place our hands on the floor and begin lifting both legs at the same time.

You can complete Pilastes exercises on a fitball by stretching your back and abdominal muscles. To do this, simply lie on the ball and stretch as much as possible.

We hope you will appreciate the effect and benefits of the proposed exercises.