Any Pilates enthusiast is always searching for new ways to freshen up workouts and target specific muscle groups. Among the many versatile tools designed for this purpose, a small exercise ball is an absolute game-changer. Compact and light, it can be carried easily and added to almost any routine-it’s sure to revamp the workout into a much more entertaining and ultimately result-oriented experience. How can this small but powerful accessory help a person to improve your Pilates practice?
Let’s know here.
Why a Small Exercise Ball to Use with Pilates?
A small exercise ball offers so much in terms of benefits that it integrates perfectly with the underpinning philosophies in Pilates:
- Core Strength
Pilates technique is undeniably based on core stability, and the small ball is very effective in activating the deep abdominal muscles. The use of the small ball under your lower back or thighs during exercises creates instability. In this regard, your core would be forced to engage to provide the necessary support.
- Flexibility Improvement
With a small exercise ball, you can stretch more deeply, especially into the spine, hamstrings, and hips. It allows you to have better flexibility with proper positioning of the body.
- Low Impact Workouts
When recovering from an injury or looking for an exercise option that will not present considerable pressure on your muscles, the ball will give you support and cushioning. Thus, well suited for a low impact Pilates workout.
- Versatility
From seated exercises to full-body workouts, the ball is versatile with every movement, thereby ensuring a holistic fitness routine.
Best Small Exercise Ball Workouts for Pilates
- Pelvic Bridge on the Ball
How to do this: Lie on your back with the help of placing the ball under your feet. Now, lift your hips up towards the ceiling and stretch upwards. Make sure you have a straight line from your shoulders to your knees.
Benefits: This works out your glutes, hamstrings, and lower back while keeping your core engaged.
- Spinal Stretch
How to Do: Sit on the floor with a ball between your back and a wall. Slowly lean back, rolling the ball against your spine.
Benefits: Improves flexibility in the spine and releases tension in the muscles.
- Inner Thigh Squeeze
How to Do: Sit or lie on the floor, squeeze and release in your inner thighs by holding the ball between your legs.
Benefits: Tones the inner thigh and supports pelvic stability.
- Overhead Stretch
How to Do: Sit or stand holding the ball over the head and stretch it sideways.
Benefits: The exercise elongates the spine, improves posture.
Tips to integrate small exercise ball into your routine
Start Low: Start doing simple moves to get accustomed to the instability of the ball.
Maintain the Form: Keep your proper alignment in exercises and don’t push too hard.
Ball in Traditional Moves: Try to add ball movements to normal Pilate moves for something new.
Consistency is the key: you will get better results in strength and flexibility.
Where to Get Started
Want to take your Pilates exercise with a small ball to the next level? At iKore Pilates, we introduce new tools, the small exercise ball included, to our classes to help our clients achieve their fitness goal. Our certified instructors walk with you step by step in a beginner or practitioner class.
Select a class from our online Pilates programs that suits you the best on your schedule. Focus your attention in paying homage to holistic wellness, and you can rely on iKore Pilates to be your workout buddy.
Conclusion
The small exercise ball may be small; however, its adaptation into your Pilate practice will change all forms of movement, stretch, and strengthening. Indeed, it is one of those accessories which no worker should do without for those who want to maximize their work-out capabilities.
Call today to learn more about iKore Pilates and experience the transformative power of conscious movement with expert instruction.