Are you ready for a new challenge on your exercise ball? Our top 5 exercise ball workouts along with our helpful tips for intermediate level builds on the beginner Pilates ball routine. It starts with basic abdominal exercises and proceeds into an intermediate Pilates workout. Here is little rev up using a 65cm ball for the following exercises:
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o The Hundred:
Lie on your back with the exercise ball placed under your ankles, legs straight and held together. Try not to move your legs or ball during the Hundred. Inhale to stay, exhale and curl your head and shoulders off the mat, fingertips reaching long. Pump the arms 6 inches off the mat up and down in a vigorous and quick manner.
Breath in through your nose for five counts, exhale through your mouth for five counts. Continue for 100 breaths.
Tip: Keep shoulders down and neck long, lower back firmly connected to the mat and abdominals engaged.
o Full Roll Up:
Lie on your back with your legs straight and together. Take the ball over your head. As you reach your arms over your head, keep ribs closed, spine connected to the mat, abdominals engaged and legs strongly together.
Inhale as you lift the ball; exhale curl head and shoulders off the mat rolling your spine all the way up and over your knees, arms reaching long in front of you. Inhale stay, exhale and slowly roll your body all the way down back to your starting position. Repeat 5-8 times.
Tip: Keep shoulders down and legs strong.
o Rolling Like A Ball:
Seated near the front of your mat and holding the ball between your palms, balance on your sit bones with knees tucked in close to your bottom, ball resting on your shins. Take feet off the mat and balance in this C-curve position.
Inhale, pull navel to your spine and roll back keeping you C-curve position. Exhale and roll back up through your spine to your starting position. Repeat 5 times.
Tip: Roll back only as far as your shoulders, never onto your neck.
o Single Leg Stretch:
Lie on your back, knees pulled to your chest, holding the ball between your palms and resting it on your knees. Inhale to stay holding the ball in the air above your chest. Exhale roll head and shoulders off the mat as you extend one leg out in front of you at a 45 degree angle.
Inhale switch legs, exhale and extend the other leg in front of you. Inhale to switch, exhale to extend. Repeat sequence 10 times.
Tip: Keep your lower back connected to the mat. If your back arches off the mat, stop and try again with the legs extending higher than 45 degrees.
o Hip Lift Hamstring Curl:
Lie on your back with ankles resting on the ball. Legs straight and together, feet flexed. Inhale to stay, exhale and lift your bottom and lower back off the mat until your body is in a straight line.
Inhale to pull the ball towards your bottom, exhale to push the ball away from you, repeat 10 times
Tip: Try to keep the exercise ball from swaying and use abdominal strength to control your movements. Squeeze your glutes and hamstrings when you are in the plank position.
