Strengthen your core without hitting the gym, thanks to these five exercises and a Pilates ball.
Boost your core strength, balance, and coordination with this easy-to-follow Pilates ball workout. All you need is a Pilates ball and an exercise mat to get started.
Perform this workout as a circuit, completing 10 repetitions of each exercise with a 10-15 second rest between exercises. Repeat the circuit as many rounds as desired for a challenging and effective workout.
Exercise 1: Ball Sit-Up
While performing the ball sit-up, engage your core, squeeze the ball, lift your torso to your knees, and bring your arms over your head.
Exercise 2: Ball Pass with Leg Extension
Lie on your back with your legs raised and knees bent to 90°, holding the ball in both hands above your stomach. Engage your core, extend your right leg, and pass the ball under your left leg.
Exercise 3: Glute Bridge with Pulse
Lie on your back with your knees bent, feet flat on the floor and ball held between your knees. Tilt your pelvis so your lower back presses into the mat, squeeze your glutes to raise your hips, pause, and squeeze the ball between your knees before lowering to the start.
Exercise 4: Glute Bridge with Leg Extension
Lie on your back with your knees bent and the ball under your right foot. Tilt your pelvis so your lower back presses into the mat, squeeze your glutes to raise your hips, extend your right leg, roll the ball forward and keep it under your foot then your calf, roll the ball back underfoot, and lower your hips to the floor.
Exercise 5: Bear Plank with Pulse
Get on your hands and knees, with your shoulders over your wrists and your hips over your knees, the ball between your knees. Tuck your toes under, and lift your knees slightly off the floor before pausing and squeezing the ball with your knees.
This five-move Pilates ball core finisher workout is perfect for targeting deep core muscles and improving balance, coordination, and strength. Use the weighted or standard Pilates stability ball to add resistance, increase muscle activation, and promote greater flexibility through dynamic stretches.
Don't forget to tag this workout onto the end of a strength or cardio session or use it as a standalone mini circuit. And, with the Prime Day sales offering a discounted Pilates ball on Amazon, currently priced at less than $7, there's no excuse not to start strengthening your core today.
A stronger core leads to better posture, improved stability, and reduced back pain. So, give this workout a try and start feeling the benefits of a stronger, more balanced, and pain-free body.
Engage in this challenging fitness-and-exercise routine that combines cardio and health-and-wellness by incorporating a Pilates ball circuit with five targeted moves, including Ball Sit-Up, Ball Pass with Leg Extension, Glute Bridge with Pulse, Glute Bridge with Leg Extension, and Bear Plank with Pulse. These workouts, which target deep core muscles and improve balance, coordination, and strength, can be added to a strength or cardio session or used as a standalone mini circuit. With the Amazon Prime Day sales offering a discounted Pilates ball, currently priced at less than $7, take this opportunity to invest in science-backed fitness equipment and start strengthening your core today, leading to better posture, improved stability, and reduced back pain.
