Pilates Ball Exercises

Exercise Description
Pilates exercise ball.
Exercise #1: Reverse Curl Startposition: Lie with your back on the floor. The feet in the air while holding a pilates ball ball with his feet. Add arms at sides, palms down on the floor. Raise your feet and the ball toward the ceiling, Let your hips and buttocks go with a little bit of golvet.Gå back to startposition.Kom remember not to swing back and forth to gain momentum in övningen.kommentarer:
goal: lower abs
3 Sets 8-12 Reps, villa 30 seconds.

 

Pilates ball work
Exercise # 2: lower Abs
in and out Sit in a sitting position and hold the ball with your legs. Lifting the ball off the floor a little bit.Sträck the legs. Pull back legs, Knees to chest. Return to the starting position.
comments:
Target muskler: lower abs
3 Sets 8-12 Reps, villa 30 seconds.

 

Pilates ball work.

Exercise # 3: Lumbar Roll
Start Position. Lie on your back and place a ball under your calves and knees. Let your legs fall to one side while maintaining contact with the ball. Return to starting position and repeat on the other side.
comments:
Target muskler: oblique Mage
3 Sets 8-12 Reps, villa 30 seconds.
Pilates ball work.
Exercise # 4: Press Twist Crunch
starting position. Lie on the floor with straight legs straight up, hold the ball with their feet. Keep your hands behind your head. Keep elbows back. The head should be in a neutral position. The chin and chest towards the ceiling, tightening the abdomen and raise shoulders off the floor and rotate the shoulders in either direction. Return to the start position and repeat with the second axis.
comments:
Target Muscles: Lower Stomach and Oblique abdominals
3 Sets 8-12 Reps, villa 30 seconds.

Pilates ball work.

Exercise # 5: 1-Arm Rollout

Begin by sitting on your knees and put an arm on top of the ball. Keep your stomach tight and body parallel to the hips. Roll the ball forward with your arm. Reach a point where it is difficult to maintain stability then withdraw with just your arm. Remember to keep your hips parallel to the body all the time. and just use your arm to move the ball forward and backward.
comments:

Target Muslces: Rectus Mage.
3 Sets 8-12 Reps, villa 30 seconds.
Pilates ball work

Exercise # 6: stability Crunch

Sit upright on the ball with your feet on the floor.

Go with your feet forward so the ball is under the body hip lower back. Lift your hips slightly to create a position parallel to the floor.

Place your hands over your chest. The head should be in a neutral position. Travel now up to the chin and chest towards the ceiling, bucks now abdomen and raise shoulders up.

Return to the initial position.

Remember to keep head and back in a neutral position.

comments:

Remember not to swing up, for hyperextension and flexion can cause damage.
3 Sets 8-12 Reps, villa 30 seconds.

Pilates Ball Exercises

Pilates ball work
Exercise # 7: altinerad its ups


Sit upright on pilates ball with his feet on the floor.

Easy feet going forward pilates ball is in you, you will lie on your back with the ball under you. Place your hands behind your head or on your chest, Lift your hips slightly, Curl up as you would a normal seating ups, but turn the shoulders slightly to the left while.

Return to start position and repeat to the right side.

Remember to keep head and back in a neutral position.
comments

be sure not to swing up, for hyperextension and flexion can cause damage.

Pilates ball work
Exercise # 8: Two Leg Pike
Feet on the ball roll back until your shins are on the ball and you form a bridge, Hold this position for a little while, Now roll the ball to his chest. Return to the starting position and repeat.

comments:

3 Sets 8-12 Reps, villa 30 seconds.

 

Pilates ball work
Exercise # 9: lateralflexion
Begin to lay the ball so that it is placed under your hip.

You should now be on the side of the body on the ball, Raise your upper body towards the ceiling. Keep your body parallel all the time.

8-12 times 3 set and repeat with the other side.

comments:

3 Sets 8-12 Reps, villa 30 seconds.

 

Pilates ball work
Exercise #10 Situp with Twist
Sit upright on pilates ball with his feet on the floor.

Easy feet going forward pilates ball under you, You will lie on your back with the ball under you. Hands should be level with your chest holding the medicine ball head or the chest lift your hips slightly, Curl up as you would a normal seating ups but turn the shoulders slightly to the left while.

Return to start position and repeat to the right side.

Remember to keep head and back in a neutral position.

comments:

3 Sets 8-12 Reps, villa 30 seconds.

be sure not to swing up, for hyperextension and flexion can cause damage.

Pilates ball work
Exercise #11

Start Position. Roll out the ball so that your shins are on the ball and you are supported by your hands on the floor.

Pull the ball with his feet to his chest. At the same time you bend your elbows in the same way as you do pushups,

Return to the starting position.

Practice at home Comments:
8-12 Reps, villa 30 seconds.

Pilates ball work
Exercise #12: Bridge (Plank)Output forearms and elbows on the ball and form a plank or bridge position.

You should feel your abdominals working during this exercise.

comments:

Stay in 30 sec. 3 set.

 

Pilates ball work
Exercise # 13: 1-arm Raise

Start by placing your feet on top of the ball and form a plank. With hands on the ground.
When the body is stabilized in this position. For the arm forward and then back to the ground.
Repeat with the second arm.
comments:

3 Sets 8-12 Reps, villa 30 seconds.


Exercises birth ball
Exercise # 14: 1-Arm Raise Level
Start by placing your feet on top of the ball and form a plank position. hands on the ground.

When it feels stable shalt
Bring the arm forward and then
backwards to the hip.

Return to the start position and repeat with the other arm.
comments:

3 Sets 8-12 Reps, villa 30 seconds.

Exercises birth ball
Exercise #15: arm swinging

Output. Lie on your back on the ball. Take a dumbbell in each hand and start with your arms stretched straight up toward the ceiling.

2. keep your arms straight pull one arm back and the other forward while.

When the arms are parallel to the floor shell, you return to the starting position.

comments:

3 Sets 8-12 Reps, villa 30 seconds.


Exercises birth ball
Exercise #16: arm swinging / ben

Output. Lie on your back on the ball. Take a dumbbell in each hand and start with your arms stretched straight up toward the ceiling.
Keep your arms straight pull one arm back and the other forward. Up there with one leg in the air.

When the arms are parallel to the floor shell, you return to the starting position.

comments:

3 Sets 8-12 Reps, villa 30 seconds.


Exercises birth ball

Exercise #17 Single Leg Bridge

You should have your feet on the ball and form a bridge.
Hold this position, lift one foot off the ball and keep the 1-2 seconds.

Return to the starting position and repeat with the other leg.

comments:

3 Sets 8-12 Reps, villa 30 seconds.

Exercises birth ball
Exercise #18: knee Balance
Start Position. Position yourself on the ball by placing your shins on top of ball and and try to balance in this position.

Use your feet to control the movement of the ball by placing them on the ball.

comments:
This is a difficult task. Start by keeping a närliggande bench or table.
Stay in 30 sec. 3 set.

Exercises birth ball
Exercise # 19: Single Leg
Keep your arms on the floor. The ball will be at your shins you are forming a bridge. Hold this position, then roll a knee to the chest.

Return to the starting position and repeat with the other leg.

comments:

3 Sets 8-12 Reps, villa 30 seconds.

 


Exercises birth ball
Exercise #20: Single Leg Bridge

Start by lying on top of a ball with your upper back. knees are to be bent in 90 degrees and parallel to the floor.

Keep the table top with your stomach muscles, and buttocks.

Lift one leg off the floor to keep the table top position and

stretch one leg.

Return to the starting position and repeat with the other leg.

comments:

3 Sets 8-12 Reps, villa 30 seconds.

Exercises birth ball
Exercise # 21: Low Back Extension
Lie down with his face on the ball with knees and feet on the floor.

The ball should be level with the abdomen / lower chest region.
Up with the head and back.
Down to the starting position.
Then again from the starting position.

To increase the intensity, have the ball lower down towards the hip, feet wide apart with his knees in the air.

Hands can be placed behind the head to further increase the resistance. To increase stability, place your feet against the wall
or solid object.

comments:
This exercise will help strengthen your back.

3 Sets 8-12 Reps, villa 30 seconds.

Exercises birth ball
Exercise # 22: supine abdominal Stretch
Lie on the ball with your lower back on top of the ball.

Stretch your arms back behind your head and try to reach the floor.

Let your stomach muscles
stretching the.

comments:

This is a good stretch exercise after completing your pilsates passport.

3 Sets 8-12 Reps, villa 30 seconds.