A great way to lose weight and strengthen your abdominal muscles is to perform Pilates exercises with the Swiss ball. Pilates is designed to bring the body back into healthy alignment and to teach new posture habits so that you can move more flexibly in your daily life.
Pilates ball exercises strengthen the entire body from its center to provide stability, which can result in harmonious, stress-free arm and leg movements.
Check out some simple exercises that can be performed at home:
1. Abdominal on the ball
Support the ball on your back as shown in the picture, keeping your knees bent and your hands gently resting on the back of your head, and contract your abs while exhaling through your mouth. Repeat exercise 20 times.
2. Bending 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 possible, 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 on the back of your neck and contract your lower back muscles while exhaling through your mouth. Repeat the exercise 8 times.
4. Ball Squat
Position the ball on your back against the wall, spread your legs shoulder-width apart, bend your knees and squat while the ball slides down your back. Repeat the exercise 10 times.
5. Strengthening of Ball Legs
Place the ball under your feet, as shown in the image, and lift your entire body, pressing your heels into the ball, so that it does not move. When lifting the whole body, you should remain in this position for 20 to 30 seconds, repeating the exercise 3 times.
6. Leg lift with ball
Hold the ball with your feet as shown in the picture and lift both legs at the same time until they form a 90-degree angle. Each time you lift your legs, exhale 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 total mental concentration to control the exercises with breathing so that the exercises are performed correctly.
