Want to add a challenge to your routine? Explore 15 Pilates Ball Exercises designed to promote calorie burns and sculpt your physique.
Pilates has recently become one of the most popular physical activities and for good reason. Many Bollywood celebrities like Alia Bhatt, Deepika Padukone and Janhvi Kapoor have included Pilates in their workout regime to improve their fitness levels. It is a low-impact, beginner-friendly workout that will help you lose weight while building and adjusting your body. It’s not just random movements on the mat. There are several routines in this activity, and Pilates Ball Exercises is one of the most famous. This will help you lose weight steadily. This is the best Pilateball exercise to lose weight.
What is Pilates Ball Exercise?
Pilates Ball Exercises Standard Pilates routines use small, inflated balls to provide additional challenges and variations. The ball helps improve core engagement, balance and flexibility. Place the ball between the knees, under the back, or inside the hands creates instability, and according to a study published in the journal Cureus, the muscles need to work hard to maintain control. These exercises often strengthen deep core muscles, improve posture and increase body awareness. To read more, check out some of the best Pilates ball exercises for weight loss.
Pilates Ball Exercises: How do they help you lose weight?
Pilates ball exercises are beneficial for core strength and flexibility, but they are also an effective weight loss approach. They can increase calorie burns, but not as much as high-intensity exercise. Improved ball instability promotes muscle activation and slightly increases calorie expenditure, as seen in studies published in International Environmental Studies and Public Health. Pilates ball exercises will help tone your muscles, improve your posture, and make you look slimmer, but true weight loss requires multiple approaches. Incorporating them into regimens that include exercise and balanced diets can improve your overall fitness and contribute to a healthy lifestyle. However, they should not resort entirely to a considerable weight loss, and should supplement the ideal diet. Check out some of the best Pilates Ball exercises for weight loss.
Pilates Ball Exercises for Weight Loss: 15 Exercises to Try
As suggested by Pilates expert Dr. Vajjala Shravani, PhD, suggests, if you want to start with these simple and effective training and then try out Pilates ball exercises, start with these simple and effective training.
1. GL Bridge with ball squeeze
- Bend your knees, flatten your legs, and lie on your back with the ball between your knees on your hips.
- Lift your hips off the floor and squeeze the ball as you go.
- It slowly drops down.
2. Ball crunch
- Lie on your back with a ball that supports your hips.
- Perform a crunch and involve your abs.
3. Ball board
- Place your forearms on the ball and put your feet back in place on the board.
- Maintain a straight line from head to heel.
4. Ball rollout
- Kneel and place your forearms on the ball.
- Roll the ball forward and stretch your body.
- Roll back to the starting position.
5. Ball Leg Circle:
- Lie on your back with one leg stretched towards the ceiling.
Keep the other leg flat on the floor. - Draw a circle with your legs raised.
6. Twist spine with ball:
- He sits tall and holds the ball with his arms stretched out.
- Twist the torso left and right to maintain core engagement.
7. Ball Hip Extension:
- Place your hips on the top of the ball, place your hands on the floor to balance, and head over to the ball.
- Raise your legs and squeeze the glut.
- Slowly lower your legs.
8. Single Leg Ball Bridge:
- Lie on his back, one leg lay on the ball, and the other leg lifted up.
- Lift your hips and maintain balance.
9. Tuck on the ball knee:
- Place the shin on the ball and start from the board position.
- Pull your knees towards your chest and roll the ball.
- Return your foot to the starting position.
10. Ball pass:
- Put your hands over your head and grab the ball and stretch your legs.
- At the same time, lift your legs and bring the ball over your chest.
- Pass the ball from your hands to your legs and lower both your arms and legs.
11. Side ball crunch:
- Lie down on the stability ball.
- Performs sideways crunches and captivates diagonals.
12. Ball back extension:
- Head to the ball.
- Lift your upper body and squeeze the muscles in your lower back.
13. Stability ball lifts your legs:
- Lie on your back, holding a stable ball between your ankles.
- Raise your feet towards the ceiling.
- Lower your legs.
14. Ball Pikes:
- Place your feet on the ball and start from the board position.
- Lift your hips towards the ceiling and roll the ball.
15. Ball toe touch:
- Lie down on your back, holding the ball between your legs.
- Reach out towards your toes and lift your upper body.
Important considerations:
- Appropriate form: Focus on controlled movements and appropriate morphology to maximize effectiveness and prevent injuries.
- Consistency: Regular practice is important to see results.
- Combined approach: To lose weight, combine these exercises with aerobic exercise and a healthy diet.
Related FAQs
How often do you need to do Pilates ball exercises to lose weight?
Aim for 2-3 times a week and incorporate them into a balanced training routine.
Can exercise with a Pilates ball help with belly fat?
Yes, when combined with aerobic exercise and a healthy diet, core-focused exercises can help to tone your muscles and reduce belly fat.
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