Building a solid core doesn't necessitate gym visits; a Pilates ball and these five exercises will do the trick.
Embrace a stronger, more stable core with an engaging Pilates ball workout. This versatile piece of equipment, also known as a stability or weighted ball, adds an extra challenge to traditional core exercises while providing additional support for balancing moves.
The workout we've curated consists of five moves: Ball sit-up, Ball pass with leg extension, Glute bridge with pulse, Glute bridge with leg extension, and Bear plank with pulse. To get started, you'll need a Pilates ball and an exercise mat for comfort.
Begin with the Ball sit-up, engaging your core and lifting your torso to the knees while bringing your arms over your head. The Pilates ball adds an element of instability, forcing deeper engagement of your abdominal, oblique, and lower back muscles.
Next, try the Ball pass with leg extension. Alternate passing the ball under your legs as you extend one leg and roll the ball forward and back, challenging your core and leg muscles.
In the Glute bridge with pulse exercise, raise your hips until in a straight line, pause, and squeeze the ball between your knees, before lowering back down. For an even greater challenge, try the Glute bridge with leg extension, where you'll extend one leg while maintaining the bridge position.
The Bear plank with pulse exercise involves tucking your toes under, lifting your knees slightly off the floor, and squeezing the ball with your knees. This move targets your entire core, providing a comprehensive workout.
Perform each exercise for 10 repetitions, followed by 10-15 seconds of rest, before moving on to the next exercise. Complete the circuit multiple times for a challenging core workout.
The benefits of incorporating a Pilates ball into your routine are numerous. Not only does it enhance core muscle strength and endurance, but it also improves balance and stability, increases range of motion and flexibility, and boosts coordination and motor control.
With the Prime Day sales in full swing, you can grab a Pilates ball on Amazon for a reduced price of $6.39, down from its original $7.99. So why wait? Start your core transformation today!
In this health-and-wellness routine, the Ball pass with leg extension exercise challenges your core and leg muscles with cardio-based ball passing under your legs. The science behind using a Pilates ball in fitness-and-exercise workouts boosts balance and stability, as well as increases range of motion and flexibility, promoting a stronger, more stable core.
