Those trying out Pilates as a system of exercise do so to reduce tension in today’s taxing society, to tone up their bodies and to improve their general level of fitness. While Pilates can be carried out with just a mat and the proper exercises, some individuals choose to vary their exercise work out by using a Pilates exercise ball.
The Cork screw and the Pilates Exercise Ball
The Cork screw is an exercise that is designed to firm up the stomach muscles and the legs. One should lie down on a mat with your legs stretched out in a ninety degree angle. The pilates exercise ball must be held up by the ankles. Inhale and draw the legs up to the left side of the chest (knees can be bent if necessary) and then exhale and bring the legs down again. This procedure should be repeated for the right side, and continued a number of more times, every time alternating the side.
Utilizing a Pilates Exercise Ball for the Double Leg Kick
For this exercise, you must lie face downward with the pilates exercise ball positioned against the torso. While inhaling with 2 quick breaths, the heels must be brought towards the buttocks. While exhaling, the legs must then be straightened out, with the toes touching the ground.
Next, remove the chest from the ball so that just the abdomin is on it. Put your arms at the sides of your body with your hands positioned near the hips. Lastly, breathe out, straighten and extend the spine, and turn neck over to the right shoulder. The entire routine must be done again for the other side.
Employing a Pilates Exercise Ball for Stretched Arms and Hip Rotations
The posture for this exercise is to be sitting with legs bent at the knees, and arms stretched out straight behind the back with palms flat on the ground. With the pilates exercise ball positioned between the lower calves, the legs must then be lifted, and a breath should be taken. Then exhale, and point knees to the right. Breathe out, and point knees to the left. The whole process should then be repeated a number of times.
There are a number of places where you can buy a pilates exercise ball both in the local fitness and sports store or via the internet. Prices vary depending on the manufacturer, quality and size and so it's worth shopping around. Together with correct nutrition, safely including a pilates exercise ball into a daily fitness work out is sure to result in encouraging results.
