10 Best Pilates Ball Exercises To Stay Fit August 30, 2016

Do you often feel discouraged to workout on the same machines and in the same way? Have you been thinking of a way of exercising which is both fun and effective? Sometimes the way we exercise is so monotonous, that we don’t feel like exercising at all.

But what if there is a way of working out which motivates you to exercise more? Is there any specific equipment that can make this possible? Yes, there is! And it is the Pilates ball! The workouts you can perform with a Pilates ball are both exciting and effective.

Want to know more about Pilates Ball exercises? Go ahead with your read!

1. Squatting Beside The Wall:

Squatting Beside The Wall

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Aimed at toning your thigh and hip muscles, this is an amazing workout which can be done even at home.

How To Do It:

  1. Stand against a wall with your back towards it.
  2. Place the ball in between your lower spine and the wall.
  3. Now, while holding the ball with your body, bent down to a squat position, stay there for a minute or two and return to standing position.
  4. Repeat the same 8-10 times.

[ Read: Swiss Ball Exercises ]

2. Raised Push-Up:

Raised Push-Up

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Do the usual push up workout, but with a twist. This will do wonders on your arms and chest.

How To Do It:

  1. Lie down on the floor on your stomach.
  2. Place your calves on the ball and then do the usual push-up exercise.
  3. Repeating this workout for 8 -10 days every day will result in well-toned abs and arms.

3. Arm Muscle Exercise: 

Arm Muscle Exercise

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It is a simple beginner’s exercise but if done consistently, can really tone up your loose sagging arm muscles.

How To Do It:

  1. Stand on one leg with the knee of the other leg on the ball.
  2. Hold the ball with your palms and keep the arms straight to bring the ball at eye level.
  3. Now raise your hands above your head and then bring them down.
  4. Repeat the workout and tone your arms and muscles!

4. Crunch With The Ball:

Crunch With The Ball

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The usual crunching just got better and more fun to do when done with the Pilates ball. Just try this once!

How To Do It:

  1. Lie with your back on the ball, knees bent and feet flat on the floor.
  2. Balance yourself on the ball.
  3. Take your hands to the back of your head and form a crunch position.
  4. Bend forward and maintain the position for about 20 seconds, and return to the starting position. This exercise will also tone up your abdomen.

5. Pass The Ball:

Pass The Ball

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Try this fun Pilates ball workout to tone up your arms and calves simultaneously.

How To Do It:

  1. Lie on your back with the ball in your hands.
  2. Lift your feet to bring your shins parallel to the floor.
  3. Lift yourself to place the ball between your legs.
  4. Come back to the earlier position and return to grab the ball. Pass the ball between your hands and legs for 8-10 times.

6. Squat And Up:

Squat And Up

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As the name suggests, this exercise involves squatting while holding the ball. This is a great workout for thigh muscles.

How To Do It:

  1. Stand straight and hold the ball between your knees so that it does not touch the ground.
  2. Squat down so that your knees form a right angle to the floor while squeezing the ball.
  3. Stay in the same position for 30 seconds or so and repeat the same for about 8 times.

7. Pike-Up:

 Pike-Up

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The exercise is mainly aimed at toning your abs and strengthening your lower back. It might sound a bit difficult but is quite easy to do.

How To Do It:

  1. Lie down facing towards the floor with your palms supporting your body and your shins on the ball.
  2. Using your legs and abs, try to roll the ball towards yourself by raising your hip.
  3. Keep your head down between your arms.
  4. Slowly and steadily, come back to the initial position. Repeat the process 10-12 times.

8. Stretching With The Ball:

Stretching With The Ball

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Stretching is always a must for any workout. In Pilates ball exercise, it is an essential work out.

How To Do It:

  1. Sit on your knees with the arm resting on the stability ball in front of you.
  2. Gradually roll the ball outward, until your abs are fully stretched, and your upper body is inclined at a 45 degree angle.
  3. Hold the position for 10 seconds and return to the starting position. Repeat the same several times.

9. Raised Diagonal Crunches:

Raised Diagonal Crunches

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Crunches are essential to tone the abdominal muscles and give one a flat tummy.

How To Do It:

  1. Place your legs on the ball with your hands behind the head.
  2. Now, try to do some diagonal crunches.

10. Pilate Ball In Yoga Inspired Side Inclined Exercise:

Pilate Ball In Yoga Inspired Side Inclined Exercise

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Bending sidewise to touch your calf is a very good yogic posture. Try to combine the same with a Pilate ball for doubling the benefits.

How To Do It:

  1. Stand beside a Pilate ball about a foot apart.
  2. Bend sidewise to touch the ball.
  3. Remaining in the same position, lift the other leg until it’s parallel to the floor.
  4. Raise your free hand to point at the sky.
  5. Look at the raised hand and maintain the position for 10 seconds.

If you are bored of the same old workout regimen, try something new! Pilates ball exercises will be fun and totally effective! Try them out!

Have you ever tried Pilates exercises with ball? Did you enjoy them? Share your experiences with us in the comments section below!

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