If you’ve seen people using a small ball and wondered what you can do with it, you’ve got three Pilates small ball exercises for beginners to check out in this video.
The Pilates ball is great to add variety to your routine and increase the challenge of different exercises.
You’ll notice there are different names for the ball, which can be called:
- Pilates Ball
- Small Ball
- Ova (sometimes written as overball) Ball
Watch the video or read more below:
Three Pilates Small Ball Exercises for Beginners to Try Out:
Exercise #1: Relaxation
This is a favourite of ours. Deflate the ball by about half, place it on the mat. Lay down and place the back of your head on the ball. You’ll find if there’s too much air, it will push your head forwards, while too little will tilt the head back. Please make sure you’re comfortable and the neck is in a fairly straight position, in line with the spine and your head, and supported on the ball.
Extra movements to try while the head is resting on the ball:
- Turning the head side to side
- Nodding the head up and down
Exercise #2: Bridge
For this exercise, the ball needs to be inflated. Lay on your back and place the ball in between your knees. Keep the ball in place by gently squeezing your knees together, at the same time as raising your hips up to the ceiling. Return back to the start position before repeating.
Repeat: 3 x 10 times.
Exercise #3: Clam
Lay on your right side with your knees bent. Have the ball inflated and place it behind your left knee. Keeping hold of the ball with your knee, raise the left knee up to the ceiling and return to the start position.
Repeat: 3 x 10 times.
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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.
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Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.
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