Strengthening your core doesn't necessitate a trip to the gym; instead, you can achieve it with these five simple exercises and a Pilates ball at home.
In the quest for a stronger and more stable core, incorporating a Pilates ball into your fitness routine could be just what you need. This versatile piece of equipment offers a unique way to engage deep core muscles, improve balance, and reduce the risk of injury and back pain.
The five-move Pilates ball core finisher, a workout suggested in this article, is designed to build strength, boost coordination, and improve balance. All you need to get started is a Pilates ball and an exercise mat.
The workout includes the ball sit-up, ball pass with leg extension, glute bridge ball pulse, glute bridge with leg extension, and bear plank with pulse. Each exercise targets specific core muscles, providing a comprehensive workout that focuses on your entire core.
The ball sit-up exercise involves lying on your back with your knees bent, holding the ball behind your head, engaging your core, and lifting your torso to your knees while reaching forward with the ball. This movement targets deep core muscles, making everyday movements easier and improving posture.
The ball pass with leg extension exercise requires lying on your back with your legs raised, holding the ball above your stomach, engaging your core, lifting your head and shoulders, extending one leg to pass the ball, and returning to the start. This exercise not only strengthens your core but also improves your coordination.
The glute bridge ball pulse exercise involves lying on your back with the ball between your knees, tilting your pelvis, raising your hips, pausing, squeezing the ball, and lowering with control. This movement targets your glutes and helps to improve stability.
The glute bridge with leg extension exercise requires lying on your back with the ball under one foot, tilting your pelvis, raising your hips, pausing, extending the leg, rolling the ball forward, keeping it underfoot, rolling it back, and lowering your hips. This exercise further strengthens your glutes and improves balance.
Lastly, the bear plank with pulse exercise involves getting on your hands and knees, lifting your knees slightly off the floor, pausing, squeezing the ball between your knees, and lowering. This movement targets your core and improves balance and coordination.
The five-move Pilates ball core finisher can be performed as a circuit, completing 10 repetitions of each exercise, resting for 10-15 seconds, and moving on to the next exercise. You can repeat the circuit as many times as desired. Alternatively, it can also be used as a standalone mini circuit, added to the end of a strength or cardio session.
Using a Pilates ball for core workouts offers several benefits. The instability of the ball forces your core and stabilizer muscles to work harder than traditional static floor exercises, improving balance and coordination. Training on an unstable surface enhances neuromuscular control and body awareness, reducing the risk of injury and back pain. Strengthening deep core muscles supports the spine and helps prevent lower back pain. Moreover, core stability translates into better everyday and athletic movements, enhancing functional strength.
For those looking to start their Pilates ball journey, a Swiss Ball Plank, Swiss Ball Rollout, Roll Over using Stability Ball, and The Corkscrew Method are recommended exercises. These movements target the entire core, improve stability, and build endurance, all while activating deep abdominals, pelvic floor, hip mobility, and inner thighs.
Remember, when performing these exercises, move with control and intention to engage deep core muscles, keep breathing steady and avoid holding your breath, focus on pelvic alignment and spinal stability throughout, and progress gradually by increasing duration or reps as your strength improves.
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[^1]: Mayo Clinic. (2021). Pilates: A safe and effective form of physical fitness. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates/art-20045747 [^2]: Pilates Reformer Institute. (n.d.). The Corkscrew Method. Retrieved from https://www.pilatesreformerinstitute.com/the-corkscrew-method [^3]: Pilatesology. (n.d.). Roll Over Using Stability Ball. Retrieved from https://www.pilatesology.com/roll-over-using-stability-ball/
- Incorporating Pilates ball workouts into your fitness routine could be beneficial, as they offer a unique way to engage deep core muscles, improve balance, and reduce the risk of injury and back pain.
- For a comprehensive core workout, the five-move Pilates ball core finisher targets specific core muscles, providing a strengthening, coordinating, and balancing workout for your entire core.
- Additionally, performing exercises such as the Swiss Ball Plank, Swiss Ball Rollout, Roll Over using Stability Ball, and The Corkscrew Method can help improve stability, build endurance, and target the entire core, while also activating deep abdominals, pelvic floor, hip mobility, and inner thighs.
