A great way to lose weight and strengthen your abdominal muscles is to perform Pilates exercises with the Swiss ball. Pilates was designed to return the body to a healthy alignment and to teach new posture habits so that the individual can move with greater flexibility in their daily lives.
Pilates exercises with a ball strengthen the entire body from its center to provide stability, which can result in harmonious and stress-free arm and leg movements.
The ideal is to do Pilates exercises with a ball according to the guidance of a physical education professional or physiotherapist in order to avoid injuries.
Check out some simple exercises that you can do at home:
1. Abdominal ball
Support the ball on your back as shown in the image, keeping your knees bent and your hands resting gently on the back of your head and contracting your abdominals while breathing out through your mouth. Repeat exercise 20 times.
2. Push-up on the ball
Support the ball on your feet, as shown in the image, and try to maintain your balance in this position. When you feel safe, flex your arms as much as you can, bringing your chest closer to the floor while exhaling through your mouth. Repeat the exercise 8 times.
3. Lumbar flexion on the ball
Support your abdomen on the ball, keeping your legs straight, as shown in the image, gently place your hands behind your neck and contract your lower back muscles while exhaling through your mouth. Repeat the exercise 8 times.
4. Ball squats
Position the ball on your back, against the wall, spread your legs shoulder-width apart, bend your knees and squat while the ball slides across your back. Repeat the exercise 10 times.
Read too: Pilates on the wall: what it is, what it’s for (and how to do it)
5. Strengthening legs with a ball
Place the ball under your feet, as shown in the image and raise your entire body, pressing your heels on the ball, so that it does not move. When lifting your entire body, you must remain in that position for 20 to 30 seconds, repeating the exercise 3 times.
6. Leg raises with ball
Hold the ball with your feet, as shown in the image and raise both legs at the same time, until they form a 90 degree angle. Each time you raise your legs, you should breathe out slowly through your mouth and whenever you lower your legs, inhale deeply.
It is important to emphasize that the exercises must be performed with precision, requiring full mental concentration to control the exercises with breathing so that the exercises are performed correctly.
